Strength training at calorie deficit

Charlottie88
Charlottie88 Posts: 10
in Health and Weight Loss
Could someone explain to me the importance of strength training at a calorie deficit? Is it right that you cannot gain muscle when you eat under your TDEE and if so, what is the benefit of doing weight training while losing weight? Is it simply a way of maintaining lean muscle mass? From looking round the forums people seem to be saying that without weight training there is a likelihood of ending up skinny-fat. Any science behind this would be great.

Just to note, I am currently doing a strength program twice a week - Legs and bum once a week and Arms & chest once a week, plus a calorie goal of around 1500/day. Sometimes I go a bit higher/lower but I always stay below TDEE.

Thanks in advance for any answers!

Replies

  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Like you said, it just maintains lean body mass, which maintains your metabolic rate, provides a stronger body to work with and stronger bones. Also, when you maintain your lbm, you will have a leaner and tighter body and have to worry less about skin issues.

    I would recommend change your weight training program to two days of full body routines. It should be a bit more effective than your current plan.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Is it simply a way of maintaining lean muscle mass?

    yes!
  • DR2501
    DR2501 Posts: 661 Member
    Maintaining muscle as much as possible and having a useful level of strength for when the excess fat is gone, so you can train better afterwards
  • toddis
    toddis Posts: 941 Member
    During a caloric deficit you lose mass from fat, muscle,etc. Weight training helps to reduce muscle loss.

    Weight training also seems to spread the caloric burn over a longer period of time than cardio type exercises.

    NIce table of comparison, note LBM (lean body mass):
    http://circ.ahajournals.org/content/101/7/828/T1.expansion.html

    Effects of aerobic/resistance training on body comp:
    http://jap.physiology.org/content/113/12/1831.abstract

    Random link, sort of related:
    http://www.unm.edu/~lkravitz/Article folder/resistben.html

    journals.lww.com/acsm-msse/Fulltext/2009/02000/Appropriate_Physical_Activity_Intervention.26.aspx
    "Resistance training does not seem to be an effective means for weight loss but is associated with numerous other health benefits including decreases in many chronic disease risk factors and increases in fat-free mass and decreases in fat mass."

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