Weight Training on a deficit

joolsmd

Probably a daft question. I am aware that to get proper results from a good weight training regime we need to eat a calorie surplus, but what happens when you don't?

Is it pointless to weight train on a calorie deficit? Or would there be some results to make it worth doing? I only ask as I enjoy lifting and doing body weight exercises, but am currently restricting calories for fat loss. Most of the articles I have been linked to on here explain the bulk/cut cycle, but don't explain whether it is considered pointless or even harmful to weight train while on a deficit.

TIA.

KarenJanine

Weight training on a deficit will help preserve muscle mass while you lose weight. Therefore a greater proportion of the weight lost will be fat.

Plus there numerous are other benefits to weight training, e.g. increased strength (which can occur without increased muscle mass) and improve bone density.

SezxyStef

I've been lifting for 18months and most of those were during a deficit losing fat...the reason for weight training/resistance training is to keep what muscle you have and lose mainly fat...

Not only do you save muscle mass while losing fat you keep your bones stronger, get stronger yourself and it's a good exercise because keep in mind the more muscle you have the more calories you burn at rest and lifting (based on some studies) helps burn calories post workout as well.

rybo

It is never pointless to weight train. Deficit, maintenance or surplus.

cbhubbybubble

Everything they said above. It's absolutely worth it.

jacksonpt

SezxyStef wrote: »

Not only do you save muscle mass while losing fat you keep your bones stronger, get stronger yourself

Agreed. There are also mental benefits to training.

joolsmd

Thanks all. I'll stick with my exercise plans then.

wyattj99

joolsmd wrote: »

Thanks all. I'll stick with my exercise plans then.

I like to know what your plan is cause I'm thinking of doing the same.

joolsmd

wyattj99 wrote: »

joolsmd wrote: »

Thanks all. I'll stick with my exercise plans then.

I like to know what your plan is cause I'm thinking of doing the same.

I'm currently mainly doing body weight classes but just started a new class which is combined moves with weights. I was just checking that there was a point to it.

AllanMisner

Lifting on a deficit, assuming you’re getting enough protein, will help you retain muscle mass and strength. You can, under some circumstances, see a moderate increase in mass. Given that you’re a beginner, you should be able to see consistent strength gains if you focus on progressive weight training (increasing the weight as your body adapts).

hobbeskastiel

http://bodybuilding.com/fun/topicoftheweek88.htm

http://bodybuilding.com/fun/11_fat_loss_rules.htm

These links should help some.