Is lifting 1x a week enough to mantain LBM?

mkakids

I am beginning to train for a half marathon. I dont want to lose any LBM I have, but I need to focus on running. I will also be in a defecit.

I would like to reduce my lifting to 1x a week, but is that enough?

rybo

There's a lot of factors involved. The short answer is yes that's probably enough.
The long answer involves how intensely you lift during that one day and how much running you do. I think the notion that running a lot melts away your muscle is a bit overblown. You should be fine.

msf74

Yes.

I am currently lifting once a week, twice if I am lucky and tracking body composition. I have been doing this for about 2 months with no appreciable loss in strength or lean mass whilst also increasing FTP for my cycle training.

Stage14

There's a lot of factors involved. The short answer is yes that's probably enough.
The long answer involves how intensely you lift during that one day and how much running you do. I think the notion that running a lot melts away your muscle is a bit overblown. You should be fine.

This. It also depends how much of a deficit you'll be at (a higher deficit tends to mean more muscle loss) and whether or not your protein intake is adequate.

msf74

There's a lot of factors involved. The short answer is yes that's probably enough.
The long answer involves how intensely you lift during that one day and how much running you do. I think the notion that running a lot melts away your muscle is a bit overblown. You should be fine.

This. It also depends how much of a deficit you'll be at (a higher deficit tends to mean more muscle loss) and whether or not you're protein intake is adequate.

All of this as well.

I would keep the deficit moderate to slight (I am not running a deficit myself) or you will probably end up compromising both your lean mass and your performance which is a bit pointless.

mkakids

Thanks for the input! I will hit the free weights hard 1x a week, and log between 12 to 15 miles per week for the next month or so, eventually going to around 20 to 25 miles a week as my race gets closer.

My deficit isnt overly large, about 500 a day. I am about 45lbs overweight right now.

rybo

Thanks for the input! I will hit the free weights hard 1x a week, and log between 12 to 15 miles per week for the next month or so, eventually going to around 20 to 25 miles a week as my race gets closer.

My deficit isnt overly large, about 500 a day. I am about 45lbs overweight right now.

You will have no problems at all on that mileage & plan.