what are weights sessions for when in deficit

luvbwfc

Currently doing 5 gym sessions a week, and an outdoor run. Gym is 3 cardio and 2 strength. I am given to understand that muscle won't be built when in calorie deficit (I am set to lose 1.5 lbs a week), so what exactly are the weight sessions for?

koosdel

In part, to maintain what you have. Use it or lose it sort of thing.

erickirb

Currently doing 5 gym sessions a week, and an outdoor run. Gym is 3 cardio and 2 strength. I am given to understand that muscle won't be built when in calorie deficit (I am set to lose 1.5 lbs a week), so what exactly are the weight sessions for?

just what the first poster said, if you don't do strength training while in a deficit you will lose more muscle than if you do strength training. Other reasons for lifting would be to strength the muscle you do have, increase athletic performance, avoid being "skinny fat", helps increase bone density, etc.

luvbwfc

How does muscle strength increase without adding mass?

Sorry if I'm being thick, but I am trying to get my head around this area.

btanner22

When you start, your current level of "muscle" is 100% and fat is 100% of its starting value. That muscle, which could be just a little or, if you have weight trained before dieting, might be significant. In my case I actually had a lot of muscle even though you couldn't really tell because I was 50 lbs heavier than now.

Anyway, my understanding (and experience) is that if you have a caloric deficit and you don't work out, then your muscle and fat will decline. You will lose weight by breaking down both types of tissue.

So, after a few months of dieting, you will be much lighter, skinnier, but also wil be weaker and will have less muscle. This happened to me. I erased months of gains at the gym by dieting for 2 months without going to the gym.

Further, it is my opinion that you can still build muscle while losing fat. Maybe I'm wrong, but it seems to be working. I'm still losing weight and inches, but I can see the difference in the mirror (muscle) and the amount I can lift is increasing (albeit slowly). Might want to take a protein supplement after the workout.

Alternatively, some people probably opt to work out for a variety of reasons (relieve stress, for example) unrelated to building muscle while dieting. Another reason is to "earn more space" in their day to eat more/higher calorie food. Half an hour of cardio might buy you enough extra calories to have a high-calorie dessert while maintaining your 1.5 lb a week deficit.

These are just my thoughts, I'm no expert.

erickirb

How does muscle strength increase without adding mass?

Sorry if I'm being thick, but I am trying to get my head around this area.

Well you can condition the muscle you do have, as a lot of your current muscle if you don't workout is not being engaged and would not be as strong, and that muscle can become more dense, just not larger.

I know I have seen this, someone with much less muscle can sometimes lift more than those with large muscles, this is due to the type of training. (body builders have larger muscles than power lifters, but power lifters are typically stronger than body builders, due to the way the train.

erickirb

When you start, your current level of "muscle" is 100% and fat is 100% of its starting value. That muscle, which could be just a little or, if you have weight trained before dieting, might be significant. In my case I actually had a lot of muscle even though you couldn't really tell because I was 50 lbs heavier than now.

Anyway, my understanding (and experience) is that if you have a caloric deficit and you don't work out, then your muscle and fat will decline. You will lose weight by breaking down both types of tissue.

So, after a few months of dieting, you will be much lighter, skinnier, but also wil be weaker and will have less muscle. This happened to me. I erased months of gains at the gym by dieting for 2 months without going to the gym.

Further, it is my opinion that you can still build muscle while losing fat. Maybe I'm wrong, but it seems to be working. I'm still losing weight and inches, but I can see the difference in the mirror (muscle) and the amount I can lift is increasing (albeit slowly). Might want to take a protein supplement after the workout.

Alternatively, some people probably opt to work out for a variety of reasons (relieve stress, for example) unrelated to building muscle while dieting. Another reason is to "earn more space" in their day to eat more/higher calorie food. Half an hour of cardio might buy you enough extra calories to have a high-calorie dessert while maintaining your 1.5 lb a week deficit.

These are just my thoughts, I'm no expert.

You can only gain muscle on a caloric deficit for a few reasons, most likely it appears you are gaining muscle as you are activating more of the muscle fibers (increase strength without gaining mass) while losing the fat on top which gives the appearance of muscle, but that muscle was always there, just covered in fat.

Here are a few reasons why someone may gain muscle while in a caloric deficit:
1) you are new to lifting and will have "beginner" gains
2) you have a lot to lose (75+ lbs) so your body uses the stored energy in the large amount of fat
3) you are a genetic "freak" or produce more testosterone than the "normal" person
4) You take steroids or other performance enhancing drugs such as HGH