Weight training on a deficit

amblight

So, I just started weight lifting, and I'm really enjoying it! I keep hearing how good weight training is at bringing down bodyfat% and burning calories long term, so it's all a plus! Also, I would really like to be strong, I can feel that I've gotten weaker with my weight loss (because my body suddenly has less to carry around and 'weight train' with on a daily basis) and I would love to feel as strong as I was, but on a smaller body

Question is, though, do I get any of these benefits when I'm eating at a deficit? I'm a bit worried if I do more harm than good: As far as I understand it, when weight training, the muscles are actually 'damaged' a bit, so it burns calories when they are re-build (re-build bigger, if you are bulking). But if I'm at a deficit, will they actually be build smaller? I know I won't bulk at a deficit, but will I also not get stronger? Might I actually become weaker?

geebusuk

They won't be rebuilt 'smaller', they just won't be rebuilt bigger either. If you DON'T do weight training, your body may well start to use some of the muscle as energy so they will get smaller - but if you're usin them it will preserve them the best it can.
If you're just starting, you'll likely see some strength gains regardless, as your body learns to better use what it has.

charleigh78

I think it is far better than a deficit and no weight training. I increased my calories some when I started heavy lifting but I am still at a deficit. A key factor is keeping your protein high. I think the minimum suggested is 1 gram per pound of lean body mass (weight minus body fat). I am seeing great benefits, even at a slight deficit. I have opted to lose slower and try to build muscle along the way, rather than lose fast on a low cal diet. Honestly, I am much happier. Remember, adding strength can stall any weight loss for a while. It stalled mine for almost a month. Trust the process! Good luck.

Boogage

Weight lifting noobies are a bit of an exception and can build a bit of muscle while in a deficit. Mainly lifting while in a deficit will help you keep hold of your muscles and make sure you are losing more fat than muscle while dieting. It's a great idea to weight train as I lost 60lbs but a 3rd of that was muscle as I didn't weight train.That's a bit of a scary thought. My body is now skinny fat and I don't look the way I'd like so I'm having to try and backtrack to rebuild some of what I have lost. Weight lifting will also help you improve your strength and any muscle you do build will keep you burning fat longer than cardio does.

amblight

They won't be rebuilt 'smaller', they just won't be rebuilt bigger either. If you DON'T do weight training, your body may well start to use some of the muscle as energy so they will get smaller - but if you're usin them it will preserve them the best it can.
If you're just starting, you'll likely see some strength gains regardless, as your body learns to better use what it has.

Ok, good, I was a bit worried! It did seem rather counter-intuitive that I would lose muscle by training them!

But I won't get stronger either then? So the weights I can lift now, will that be how much I can lift until I start eating at maintance? Or will I actually get a bit stronger, even if my muscles don't grow? (I suppose I will be able to lift more as I get better technique as well - I'm rubish now :b )
I deffinitely don't want to get weaker, so I'm eating lots of protein and will stick with 3-4 days per week at the gym!

AdamFoureyes

yes, apparently it is possible when in certain situations, such as yours. Most stuff ive read says that this is a kind of benefit of training while losing some of the spare weight, and it isnt a situation that lasts long so make teh most of it . Ive managed to lose fat and build new muscles at the same time but i get the feeling muscle development is slower than it could be and as the amount of spare flesh reduces it is getting harder and harder to make strength gains. i know i have new /bigger muscles now, and am glad i grew them under the cover of the fat! I am however looking forward to moving to a small excess and seeing them grow more quickly

enjoy it! this i think is the best, not only are you taking control of fat, but you are rebuilding at the same time, really positive way to take control

amblight

I think it is far better than a deficit and no weight training. I increased my calories some when I started heavy lifting but I am still at a deficit. A key factor is keeping your protein high. I think the minimum suggested is 1 gram per pound of lean body mass (weight minus body fat). I am seeing great benefits, even at a slight deficit. I have opted to lose slower and try to build muscle along the way, rather than lose fast on a low cal diet. Honestly, I am much happier. Remember, adding strength can stall any weight loss for a while. It stalled mine for almost a month. Trust the process! Good luck.

I do get a lot of protein, and I'm improving on that too, the total trend since I started logging has me at 24% protein, but this past week it's at 32%, and I plan to continue that trend I'm at a large deficit though, but I hope it will still give me some benefits! I don't mind stalling a bit, as long as the trend long term is still downwards!

Weight lifting noobies are a bit of an exception and can build a bit of muscle while in a deficit. Mainly lifting while in a deficit will help you keep hold of your muscles and make sure you are losing more fat than muscle while dieting. It's a great idea to weight train as I lost 60lbs but a 3rd of that was muscle as I didn't weight train.That's a bit of a scary thought. My body is now skinny fat and I don't look the way I'd like so I'm having to try and backtrack to rebuild some of what I have lost. Weight lifting will also help you improve your strength and any muscle you do build will keep you burning fat longer than cardio does.

Losing more fat than muscle is exactly what I hope for! I do feel like I've lost muscle, so I want to stop that!

Also, if I'm lifting lots, even if I don't get a lot out of weight lifting now, I think it will help me when I'm upping my calories again - I find technique really hard (as in, I accidentally use the wrong muscle groups, find it difficult to use my strenght while keeping posture etc.), so it will be a lot smoother if I actually do try to bulk a bit after my weight loss!

And I hate cardio, lol :b I did a bit in the beginning of my loss, and did see some results, but I found it very demotivating to be gasping for air, made me feel a bit panic-y, like I was choking, so I feel much more in control and motivated with the weights... So I'm glad it appears they are good for weight loss too!

lovehealthlift

I just want to put out there that I eat at a (fairly large) deficit and over three months I have increased my Squat from 25kg to 60kg, my Bench from 20kg to 32.5kg, my deadlift from 20kg to 50kg (although my form was poor and I've essentially only just begun), my overhead press from 20kg to 25kg and I've gained a lot of muscle.

I used the stronglifts 5x5 program and I have got so much stronger in a very short time.

So don't worry too much honey and lift those weights!

Helloitsdan

So, I just started weight lifting, and I'm really enjoying it! I keep hearing how good weight training is at bringing down bodyfat% and burning calories long term, so it's all a plus! Also, I would really like to be strong, I can feel that I've gotten weaker with my weight loss (because my body suddenly has less to carry around and 'weight train' with on a daily basis) and I would love to feel as strong as I was, but on a smaller body

Question is, though, do I get any of these benefits when I'm eating at a deficit? I'm a bit worried if I do more harm than good: As far as I understand it, when weight training, the muscles are actually 'damaged' a bit, so it burns calories when they are re-build (re-build bigger, if you are bulking). But if I'm at a deficit, will they actually be build smaller? I know I won't bulk at a deficit, but will I also not get stronger? Might I actually become weaker?

The body is a form of its function.
If its function is to sit at a desk and tap on a PC all day, then drive home and sit on the couch netflixing it to the weeeee hours of the morning= BLOB.

If its function is to lift weights progressively every week and the energy balance is correct, it gets stronger.
Depending on the variety of exercises really effects the outcome.
If you want to be stronger, lift progressively within the lower rep ranges with longer rest periods.
If you want to add a little mass, lift in the middle rep ranges and reduce rest time.
If you want the best of both worlds, vary your rep ranges using smart programming.

For instance:

Monday you squat for strength 3-5 reps with 1.5-3min rest followed by Barbell hip thrusts in the 10-12 range with 1min rest then its on to weighted calf raises in the 10-12 range. Finish off with body squats to failure and so long as nutrition is on point, you'll build strength in not only the muscles, but the tendons and ligaments as well.
This creates strength in the posterior chain with some extra mass in the *kitten* and calves giving a well contoured look.

If you start to see strength faltering, and you cannot progress in adding weights, start adding more food to your lifting days only, and boost carbs higher.

PM if you are interested in programs.
;D

lovehealthlift

P.s I also eat very low carb, high fat :-)

Will_Thrust_For_Candy

Strength and muscle size are independent of one another. You can must certainly get stronger while eating at a deficit.

I have been strength training for nearly 2 years now and have consistently been in a deficit, it can be done. Depending on how close you are to your goal would really determine how aggressive your cut is. For example, if you don't have much further to go, stick to 1/2lb/week goal and you really should be fine. The key to seeing great results is, IMO, the following:

1. Log consistently and honestly.
2. Start a solid full body strength training routine, progressive overload is key (increase weight regularly or increase reps or sets regularly, or decrease rest time between sets regularly).
3. Add in a bit of cardio if you enjoy it (this has always, always helped me)
4. Have a lot of patience.
5. Give it time.

You won't regret weight training....it does amazing things for the body.

geebusuk

Regardless of weights or not, to help promote the rentention of muscle, I'd try and aim for eating protein at around 1 gram per pound of target body weight or 0.8g/lb of lean body mass. The latter is better, but it's often hard to work out body fat percentages.
As an idea, when I was eating 1400 calories I would still aim for 175g (set it a little lower now), which would mean 50% protein or more if I didn't hit the 1400, though that was rare.

Helloitsdan

P.s I also eat very low carb, high fat :-)

Don't push something you don't truly understand.
Low carb high fat.
Ketogenic.
Atkins.
Blabbity blabbity blah....

You can get the same result eating high carb 60% low fat 10% as long as she gets essential fats in for hormonal homeostasis.

Doesn't matter in the real world what you eat so long as you find what makes you happy.

smc864

P.s I also eat very low carb, high fat :-)

Don't push something you don't truly understand.
Low carb high fat.
Ketogenic.
Atkins.
Blabbity blabbity blah....

You can get the same result eating high carb 60% low fat 10% as long as she gets essential fats in for hormonal homeostasis.

Doesn't matter in the real world what you eat so long as you find what makes you happy.

Why do you assume they don't "truly understand" their diet... and maybe low carb does make them happy. Geez...


OP, lifting weights while in a caloric deficit will tell your body to keep the muscle it does have and in some cases build new muscle -- usually in noobs.

I've been eating in a caloric deficit, for the most part, for the last 6 months and have put on muscle and had significant strength gains. Just make sure your deficit isn't too great.

geebusuk

Go on then, explain why low carb is a good idea!

Will_Thrust_For_Candy

Losing body fat to reveal muscle definition is not the same as gaining muscle mass.

Adequate protein while strength training is important, but making nutritional choices that are sustainable for your life is the key to long term success.

parkscs

Go on then, explain why low carb is a good idea!

When did she say it's a good idea for you or that it's the reason for her gains? Amazing how someone can't mention low carb without people wanting to interrogate her about her diet.

geebusuk

My apolgoies; I missed the 'I' and thought she just said:
"P.s also eat very low carb, high fat :-) "

Dedshot

I have been weight training on a deficit for about 10 weeks now, mixing in some cardio, but I did more cardio towards the beginning. I was losing more fat but I feel the same way about it as you, so I don't do much of it anymore, and I recently started lifting even heavier. (My triceps hate me today...)
But I digress. Lifting heavy on a deficit is pretty good for your body. I'm glad I made the decision to begin strength training, otherwise I would have lost muscle. Instead, I have built some thanks to noob gains, and I'm slowly losing fat from those tough areas (tummy, upper thighs). Plus, my bf says my *kitten* looks wicked good, so that's a nice indicator.
I have no clue how to explain this, but my fat lost is first noticeable on my forearms, calves, and shoulders. THEN it slowly works its way to my midsection. So weird. It can be challenging but just remember it takes patience, and before you know it, wooo, you'll look wicked awesome.
Keep up the nice work OP.

lovehealthlift

P.s I also eat very low carb, high fat :-)

Don't push something you don't truly understand.
Low carb high fat.
Ketogenic.
Atkins.
Blabbity blabbity blah....

You can get the same result eating high carb 60% low fat 10% as long as she gets essential fats in for hormonal homeostasis.

Doesn't matter in the real world what you eat so long as you find what makes you happy.

I wasn't pushing her to do that but I was explaining that I personally follow this LIFESTYLE and I can gain muscle without the need for many carbs. I was sharing my experience. Why are people so quick to jump and judge on here haha?

DavPul

.......Question is, though, do I get any of these benefits when I'm eating at a deficit? ......

yes

/thread

amblight

I just want to put out there that I eat at a (fairly large) deficit and over three months I have increased my Squat from 25kg to 60kg, my Bench from 20kg to 32.5kg, my deadlift from 20kg to 50kg (although my form was poor and I've essentially only just begun), my overhead press from 20kg to 25kg and I've gained a lot of muscle.

I used the stronglifts 5x5 program and I have got so much stronger in a very short time.

So don't worry too much honey and lift those weights!

That's really good to hear I have hope, lol :b I "can't" really do squats yet, as I suck at posture and keeping control - so I'm doing weight machines that will help me "get to know" my muscles, give me some core strength so I can eventually start doing squat

amblight

The body is a form of its function.
If its function is to sit at a desk and tap on a PC all day, then drive home and sit on the couch netflixing it to the weeeee hours of the morning= BLOB.

If its function is to lift weights progressively every week and the energy balance is correct, it gets stronger.
Depending on the variety of exercises really effects the outcome.
If you want to be stronger, lift progressively within the lower rep ranges with longer rest periods.
If you want to add a little mass, lift in the middle rep ranges and reduce rest time.
If you want the best of both worlds, vary your rep ranges using smart programming.

For instance:

Monday you squat for strength 3-5 reps with 1.5-3min rest followed by Barbell hip thrusts in the 10-12 range with 1min rest then its on to weighted calf raises in the 10-12 range. Finish off with body squats to failure and so long as nutrition is on point, you'll build strength in not only the muscles, but the tendons and ligaments as well.
This creates strength in the posterior chain with some extra mass in the *kitten* and calves giving a well contoured look.

If you start to see strength faltering, and you cannot progress in adding weights, start adding more food to your lifting days only, and boost carbs higher.

PM if you are interested in programs.
;D

Oh, thank you so much! I'm waiting with the free weights though, until I get a bit better balance and control, but I hope to use those soon, I've only used them for bicep so far! And I can see how those would be more benificial for functional strength.

Unknown

This content has been removed.

Quieau

I just want to put out there that I eat at a (fairly large) deficit and over three months I have increased my Squat from 25kg to 60kg, my Bench from 20kg to 32.5kg, my deadlift from 20kg to 50kg (although my form was poor and I've essentially only just begun), my overhead press from 20kg to 25kg and I've gained a lot of muscle.

I used the stronglifts 5x5 program and I have got so much stronger in a very short time.

So don't worry too much honey and lift those weights!

You rock! Congrats and thanks for sharing!

likitisplit

So, I just started weight lifting, and I'm really enjoying it! I keep hearing how good weight training is at bringing down bodyfat% and burning calories long term, so it's all a plus! Also, I would really like to be strong, I can feel that I've gotten weaker with my weight loss (because my body suddenly has less to carry around and 'weight train' with on a daily basis) and I would love to feel as strong as I was, but on a smaller body

Question is, though, do I get any of these benefits when I'm eating at a deficit? I'm a bit worried if I do more harm than good: As far as I understand it, when weight training, the muscles are actually 'damaged' a bit, so it burns calories when they are re-build (re-build bigger, if you are bulking). But if I'm at a deficit, will they actually be build smaller? I know I won't bulk at a deficit, but will I also not get stronger? Might I actually become weaker?

These are all things that you will see. What you won't do is add much, if any, additional muscle fiber. You'll get stronger and safeguard your existing muscle mass.

If you try to build more muscle later, the strength gains you've made will help you make muscle gains more easily.

You may appear to get smaller. For instance, your legs might appear to be very muscular even now. However, reducing your body fat percentage will most likely cause your legs to be leaner even though the muscles are still the same size.

likitisplit

I just want to put out there that I eat at a (fairly large) deficit and over three months I have increased my Squat from 25kg to 60kg, my Bench from 20kg to 32.5kg, my deadlift from 20kg to 50kg (although my form was poor and I've essentially only just begun), my overhead press from 20kg to 25kg and I've gained a lot of muscle.

I used the stronglifts 5x5 program and I have got so much stronger in a very short time.

So don't worry too much honey and lift those weights!

That's really good to hear I have hope, lol :b I "can't" really do squats yet, as I suck at posture and keeping control - so I'm doing weight machines that will help me "get to know" my muscles, give me some core strength so I can eventually start doing squat

I'm doing the Convict Condition (I know...the name :noway: ) calisthenics program. He's got a GREAT squat progression that would probably be a lot more helpful to get you started than the machine.

http://www.amazon.com/Convict-Conditioning-Weakness-Using-Survival-Strength-ebook/dp/B004XIZN5M/

amblight

I just want to put out there that I eat at a (fairly large) deficit and over three months I have increased my Squat from 25kg to 60kg, my Bench from 20kg to 32.5kg, my deadlift from 20kg to 50kg (although my form was poor and I've essentially only just begun), my overhead press from 20kg to 25kg and I've gained a lot of muscle.

I used the stronglifts 5x5 program and I have got so much stronger in a very short time.

So don't worry too much honey and lift those weights!

That's really good to hear I have hope, lol :b I "can't" really do squats yet, as I suck at posture and keeping control - so I'm doing weight machines that will help me "get to know" my muscles, give me some core strength so I can eventually start doing squat

I'm doing the Convict Condition (I know...the name :noway: ) calisthenics program. He's got a GREAT squat progression that would probably be a lot more helpful to get you started than the machine.

http://www.amazon.com/Convict-Conditioning-Weakness-Using-Survival-Strength-ebook/dp/B004XIZN5M/

Sounds good, I really feel like I could use a manual, and I like the sound of this one, focusing on 'functional strength' over 'gains'.

Your other answer in this thread is really great to hear too, I'm glad to know what I do know will help me when I can get more into it when I get to maintance. I knew I wouldn't bulk now, but I'm glad that I'll still get strong and burn

geebusuk

My highest lifts were about 3-4 weeks in to starting on a 1000 calorie or so deficit.
I had been doing weights for a month and a bit before (and in the past months before), but not with ordered eating.
However, I'm now weaker than when I started. BUT, I am also 40lb lighter than then too in 4 months, so expected so strength loss - doing an ultra marathon also knocked my leg work down a chunk I haven't recovered from. However, overall my cardio is CONSIDERABLY better and I knew doing loads of cardio would impact lifts too.

Helloitsdan

P.s I also eat very low carb, high fat :-)

Don't push something you don't truly understand.
Low carb high fat.
Ketogenic.
Atkins.
Blabbity blabbity blah....

You can get the same result eating high carb 60% low fat 10% as long as she gets essential fats in for hormonal homeostasis.

Doesn't matter in the real world what you eat so long as you find what makes you happy.

I wasn't pushing her to do that but I was explaining that I personally follow this LIFESTYLE and I can gain muscle without the need for many carbs. I was sharing my experience. Why are people so quick to jump and judge on here haha?

Why offer that info at all?
It's like this fantastic question:

"How do you know someone is vegan? Because they'll tell you!"

Eat whatever you want however you like so long as it's healthy.
Period.

Mentioning that you eat low carb and high fat was simply you trying to strike up the conversation.

On to more important things...

I'm doing the Convict Condition (I know...the name noway ) calisthenics program. He's got a GREAT squat progression that would probably be a lot more helpful to get you started than the machine.

http://www.amazon.com/Convict-Conditioning-Weakness-Using-Survival-Strength-ebook/dp/B004XIZN5M/

One of the best programs available.
Convict Conditioning fixed all of my tendon and flexibility issues.
Other great bodyweight programs like Calisthenic Kingz or Dinosaur Bodyweight Training.

lovehealthlift

P.s I also eat very low carb, high fat :-)

Don't push something you don't truly understand.
Low carb high fat.
Ketogenic.
Atkins.
Blabbity blabbity blah....

You can get the same result eating high carb 60% low fat 10% as long as she gets essential fats in for hormonal homeostasis.

Doesn't matter in the real world what you eat so long as you find what makes you happy.

I wasn't pushing her to do that but I was explaining that I personally follow this LIFESTYLE and I can gain muscle without the need for many carbs. I was sharing my experience. Why are people so quick to jump and judge on here haha?

Why offer that info at all?
It's like this fantastic question:

"How do you know someone is vegan? Because they'll tell you!"

Eat whatever you want however you like so long as it's healthy.
Period.

Mentioning that you eat low carb and high fat was simply you trying to strike up the conversation.

On to more important things...

I'm doing the Convict Condition (I know...the name noway ) calisthenics program. He's got a GREAT squat progression that would probably be a lot more helpful to get you started than the machine.

http://www.amazon.com/Convict-Conditioning-Weakness-Using-Survival-Strength-ebook/dp/B004XIZN5M/

One of the best programs available.
Convict Conditioning fixed all of my tendon and flexibility issues.
Other great bodyweight programs like Calisthenic Kingz or Dinosaur Bodyweight Training.

So someone can mention that she needs carbs at a deficit to eat muscle BUT I can't then explain/mention I've gained muscle without them (i.e don't worry too much about your macro intake and find the right one for you?). Jeez.