Muscle

_jayciemarie_

For the last two months I have been walking/running 5 miles a day. I've read on here that you can't build muscle while eating at a deficit. I looked/felt my legs today and while there is still fat on them--they are leaner and tighter. Does this mean that this was my muscle all along UNDER my fat and I can now tell? Or am I building muscles? I'm so confused.

FrnkLft

You don't really build any muscle at all by walking and running, whether on a deficit or otherwise. So yeah you've just had them all along.

Presumably your bodyfat % is dropping, which would give you the chance to notice and feel your muscle more.

_jayciemarie_

Since you replied maybe you can help me with this--why do they say to "lift heavy" when you are losing if you can't build muscle? What does lifting do? Just tones your existing muscles so once the fat is gone you have a lean/mean body? lol

_Zardoz_

You don't really build any muscle at all by walking and running, whether on a deficit or otherwise. So yeah you've just had them all along.

Presumably your bodyfat % is dropping, which would give you the chance to notice and feel your muscle more.

The bold is actually a strange myth which seems to be perpetuated by the cardio is bad brigade. I wont get into the ins and outs of it but there is plenty of reputable information out there proving that supposition wrong. Other than that I agree that more than likely the OP has just lost some fat so the muscles are more defined

tyrsnbdr

You don't really build any muscle at all by walking and running, whether on a deficit or otherwise. So yeah you've just had them all along.

Presumably your bodyfat % is dropping, which would give you the chance to notice and feel your muscle more.

The bold is actually a strange myth which seems to be perpetuated by the cardio is bad brigade. I wont get into the ins and outs of it but there is plenty of reputable information out there proving that supposition wrong. Other than that I agree that more than likely the OP has just lost some fat so the muscles are more defined

Noobs have been known to be able to build muslces. She could have also pumped more blood into the area causing the muscles to fill up and be more "toned." Hard to say with out before and after measurements.

OP, lifting heavy while in a cut, helps retain LBM, allowing you to have the athletic look instead of the skinny hipster look, unless of course, you are going for the skinny hipster look.

mustgetmuscles1

Since you replied maybe you can help me with this--why do they say to "lift heavy" when you are losing if you can't build muscle? What does lifting do? Just tones your existing muscles so once the fat is gone you have a lean/mean body? lol

Probably the most important thing it does is maintains your current muscle. Your body looks for ways to become more efficient with the lower calories you are giving it and if you are not using it, you may lose it.

Strength training also make you stronger. You can add tons of strength without adding muscle. This is useful for everything you do but can help prevent injuries.

Stronger bones and joints are also results of heavy resistance training.

Lifting while dieting will result in most of your weight loss being from body fat. Leaving you with the "tone" body that most people are looking for.

JoRocka

1.) You will- to an extent. You will build the amount of STRENGTH to walk/run what you need. After a point- it's all heart/lung training- but you need to build strength to do the work to begin with.

2.) Newbs seen STRENGTH gains on a deficit. Muscle gains do not equal strength gains.

3.) We recommend heavy lifting because it's good for you body in many ways- and while you won't muscle mass- you will maintain what you have an work on strength without losing muscle mass- what does that mean Jo?

Glad you asked"
because you are losing weight- you want to do what you can to make sure you are not losing vital MUSCLE weight- and restrict it as much as possible to FAT weight loss.

Weight loss could mean cutting your hair- atrophied muscles- whatever- it just means you weigh less- "aren't fat"... but it's not so awesome to be "not fat" and look like a deflated marshmallow.

So goal- lose fat- MAINTAIN muscle.

You're fine- keep walking/jogging and lift if you can.

AJ_G

You don't really build any muscle at all by walking and running, whether on a deficit or otherwise. So yeah you've just had them all along.

Presumably your bodyfat % is dropping, which would give you the chance to notice and feel your muscle more.

The bold is actually a strange myth which seems to be perpetuated by the cardio is bad brigade. I wont get into the ins and outs of it but there is plenty of reputable information out there proving that supposition wrong. Other than that I agree that more than likely the OP has just lost some fat so the muscles are more defined

Please do get into the ins and outs because that's absurd. I can maybe see slight strength increases from running, but as far as muscle mass increases while running, ESPECIALLY on a deficit, there's just not a chance in hell...