Lifting in a calorie deficit

donjtomasco

I learned in MFP that we can't gain muscle in a caloric deficit, but lifting keeps us strong and does burn calories. But if we don't lift during a deficit which burns calories and eats away at muscle, do we just burn more fat while lifting? Or do we still lose muscle no matter what. Or is there any way to know? This is a conundrum that I struggle with understanding.

AnnPT77

If you lift during deficit, it helps you retain as much muscle as possible while losing fat, and new lifters might possibly even gain a tiny bit of muscle (they'll certainly gain strength). Lifting also helpfully burns a few calories.

There's no way to predict results exactly, but you can shift your odds. Eat enough protein, get overall good nutrition, keep your deficit sensible (don't lose unhealthily fast), and exercise, including strength exercise: Best plan.

richardgavel

Lifting during a deficit does two things: it can help build strength (not muscle mass, but still strength) and reduces the amount of weight loss that will be muscle.

sardelsa

Actually, there are some cases where you can gain muscle in a deficit. Typically it's not very significant and it depends on specific factors.

If you don't lift during a deficit, yes you will lose more muscle than you would otherwise. It tells your body that the muscle you have is important and not to take energy from there (unless necessary) so you lose more fat as a result. Progressive lifting, adequate protein and a not too steep deficit are important for muscle retention.
And no, you might not lose muscle no matter what. Again, some people can actually build small amounts in a deficit (it's not the norm but it is not impossible).

How do you know, well, some people use bodyfat testing (calipers, DEXA etc) which has varying degrees of accuracy, measurements, lifting performance and strength progression, progress photos etc.

donjtomasco

THANK YOU!!!! That helps and really makes sense.

psuLemon

https://community.myfitnesspal.com/en/discussion/10611633/gaining-muscle-in-a-deficit/p1

This thread should be of interest to you.

estherdragonbat

This is my n=1. I started out at obesity level III, BMI 45, 114lbs above the top of my healthy weight range. I specify this because, since I was ambulatory, hiding under my extra flab was a fair amount of muscle. After about 4 months on MFP, I started listening to the people pointing out the benefits of strength training and started with resistance tubes and bands, shifting to dumbbells about two months later. I doubt very much that I've built any muscle since I started. But...

• Muscle definition on my legs, shoulders, and upper arms. Also, I've been told that my butt has pretty much disappeared.
• I got complemented on my trunk muscles in the recovery room after bladder surgery. It seems that being able to sit up easily on my own is something atypical. (I had another surgery six months later and the same nurse remembered me as "the one who works out".
• I trained for my first 5K this past summer and I could feel my muscles engaging. Also finished with a respectable time (28:17) and first in my age bracket (women aged 45-49; 32 in the bracket).
• My walking speed has improved from about 2.8 to 3.5mph.

Yes, taking long walks as cardio has contributed to the increased speed and probably helped the running along, but the power and endurance? I'm crediting my squats and lunges too.

sijomial

I learned in MFP that we can't gain muscle in a caloric deficit,
Like most absolute statements that one is false.
but lifting keeps us strong
True
and does burn calories.
But not a lot

But if we don't lift during a deficit which burns calories and eats away at muscle,
Odd phrase, muscles are a use it or lose it thing but no it's not guaranteed you will lose muscle in a deficit unless you are completely inactive. Muscle is a fuel of last resort, which is why avoiding an excessive deficit is important. Lifting is probably the strongest signal to retain or gain muscle but not the only one.

do we just burn more fat while lifting?
Your fat loss is primarily down to your deficit not your choice of exercise.

Or do we still lose muscle no matter what.
Depends on the person, their personal complex set of circumstances. All options are possible from lose, gain or maintain your existing muscle mass.

Or is there any way to know?
Take measurements and progress pictures is free, most methods of estimating body composition aren't that good and some are expensive. Gaining strength is an unreliable sign especially for those new to or returning to training. Knowing or not knowing doesn't change the outcome.

This is a conundrum that I struggle with understanding.
If you do the right things (good training program, sensible calorie deficit, higher than usual protein) you will get the best results personally possible. I would worry about doing your best rather than focus on the outcome.

donjtomasco

sljomial, that was such an awesome comment that I GREATLY appreciate. Thank you!