Weight training while in calorie deficit for weight loss

SolidGoaled

I have been checking out some bodybuilding websites (more for my hubby since he is "recomping" and trying to replace his skinny-fat physique with muscle) and from what I've read, it seems like weight training while in a deficit isn't recommended. I may be interpreting what I"m reading incorrectly - looking for clarification and how I can apply this specifically to myself.

I have lost 32 lbs and have 53 more to go - should I be weight training and if so, should I be doing lots of reps at a medium weight? Not heavy weights/low reps? Or, should I lose all my weight first w/ calorie deficit and cardio, then hit the weights?

KarisMm

No, don't leave the weight training until the end.

Having muscle increases your metabolism. The muscle burns calories while you're not working out.

What you have described is a common myth among women; that they should not be weight training while losing weight from fat. It's not the way to get fit, and if you're feeling stronger, it's from the minimal muscle you're gaining through extensive cardio and aerobics exercises. Don't leave out the weights, though.

Go all out, do stuff that is hard for you. Best bet is to get a personal trainer, but this is not an option for many people. Attend classes or get your gym (if you go to one) to have someone show you the ropes - I don't know a gym that doesn't do that.

Unless your actually depriving yourself of necessary nutrients and calories for day-to-day existence, then I think your reduced caloric intake (which seems to provide enough energy for cardio) will have enough bite left for some weight training once or twice a week.

Learn as much as you can and don't be meek about it. Weight training is fantastic and I think is part of a well-rounded healthy lifestyle.

Huffdogg

You can't build large muscle mass while operating in a caloric deficit, but you can certainly develop some muscle in the meantime. Personally, I recommend looking into Tabata, yoga, and bodyweight exercises such as push-ups and pull-ups.

tolygal

Don't wait till you're done - that's what I did and it's the one thing I would change over this past year. Now I'm trying to re-build what lean muscle I'm pretty sure I've lost during all this. I don't know the science and I'm no pro, but even if you aren't building muscle on a deficit, you should at least be helping to maintain what you do have. It's sooooo important. One other thing I would do is keep my protein intake up (I'm shooting for 100 g a day). I wish I'd have done that from the beginning too. I'm sure others will have better words of wisdom, but I would definetly not wait! Start right away and keep all that good stuff!

SolidGoaled

Thanks guys - I've been doing more reading and I see that weight training is necessary while in a deficit at least for the sake of keeping what you have.

So - I will keep up the resistance training I've been doing and continue my beloved cardio.

So, does anyone have any recommendations as to what types of resistance exercises I should do, how many, and how often per week, in order to maintain my current muscle mass and to try to discourage lean muscle loss while losing this weight?

And I am SO working on getting my protein up - one gram per pound of goal weight is 165 grams per day - I have no idea where to get this from.