Does lifting weights do anything at a caloric deficit?

sheep_dog

So I know most everyone's impulse is to say "No!! You need to be at a caloric surplus to build muscle, yada yada", and I know that I've heard it a million times. But I'm NOT wanting to build any real muscle or bulk up. Here is my backstory:

Last time I used mfp for two months and it worked like a charm. I road my bike every day and ate 1200 net calories. I lost about 2 pounds a week , which was pretty safe, went from 178.5 to 155 lbs. I was just getting to where I wanted to start toning up and losing body fat (was at 17% body fat, but my stomach didn't look like others at that percentage, not even close), and the holidays/ winter hit... I gained it all back and now I'm back at 178. Now that the weather is nicer I am again watching my calories, eating only lean meats and veggies/fruits, drinking all water, and riding my bike. I know this will work as I've done it before, but if I do say 3 sets of 10 reps of push ups, 3 sets of 15 crunches, and perhaps some biceps curls, every day or every other day after my ride, will there be any noticeable difference in my body at the end of the 2 months compared to before? Just wanting to tone up a bit and have some definition to my body this time around at 155 or 150 lbs, not get bulky at all.

RonandDi

it has worked for me, but I suppose there will be a point that I will stop seeing much improvement.

jaygreen55

You may not add muscle (that's a topic of debate) but it will definitely help you preserve the muscle mass you have. If you eat at a deficit and don't strength train you will lose lean muscle along with the fat

sheep_dog

Oh ok that makes sense. These first 5 days I've only been doing pushes and crunches. Ill actually soon be adding some kind of curls and planks.

Leadfoot_Lewis

So you don't want to build "any real muscle" but then you say you want to "tone up a bit". Toning IS the absense of fat and the presense of muscle. That definition you seek IS muscle. You lose fat by a calorie deficit, you gain muscle by lifting heavy weights. Doing a few muscle groups a couple of times a week frankly won't do much if anything and will probably give you muscle imbalances since you're not hitting all the muscle groups.

- You should never train a muscle group everyday.
- Lose the isolation lifts and incorporate compound lifts into your training regime.
- You aren't going to get bulky from lifting weights unless you use steriods.

Acg67

Oh ok that makes sense. These first 5 days I've only been doing pushes and crunches. Ill actually soon be adding some kind of curls and planks.

Strong lack of leg work

sheep_dog

Oh ok that makes sense. These first 5 days I've only been doing pushes and crunches. Ill actually soon be adding some kind of curls and planks.

Strong lack of leg work

That's because that is my workout I do every day (or ever other day) after my 10 mile bike ride at 16 MPH , I've always had a problem with my legs being disproportionately more muscular than the rest of my body (before I started bike riding, I was an ice hockey goalie in highschool... huge explosive legs )

lglg11

If you are looking for body weight exercises , go to nerdfitness.com

You will find a circuit there for beginners and intermediate .

I think you will like it alot , it doesnt take long to do , maybe 25mins and you will hit all your muscle groups so no imbalance .

Good luck !

sheep_dog

So you don't want to build "any real muscle" but then you say you want to "tone up a bit". Toning IS the absense of fat and the presense of muscle. That definition you seek IS muscle. You lose fat by a calorie deficit, you gain muscle by lifting heavy weights. Doing a few muscle groups a couple of times a week frankly won't do much if anything and will probably give you muscle imbalances since you're not hitting all the muscle groups.

- You should never train a muscle group everyday.
- Lose the isolation lifts and incorporate compound lifts into your training regime.
- You aren't going to get bulky from lifting weights unless you use steriods.

so what do you suggest I do if I want to lose my weight and body fat to get back down to 155, but also get definition which you say is gaining muscle? do I eat at a deficit for losing the fat, or at a caloric surplus for gaining the muscle? This is what annoys me, I don't understand how this can work. Please suggest to me your ideas for my goals.

mustgetmuscles1

Resistance training, while in a calorie deficit, will improve strength, retain lean body mass, strengthen bones and improve cardio vascular health. The majority of the weight you lose will be body fat. This produces the body that most people are looking for.

sarahstrezo

So you don't want to build "any real muscle" but then you say you want to "tone up a bit". Toning IS the absense of fat and the presense of muscle. That definition you seek IS muscle. You lose fat by a calorie deficit, you gain muscle by lifting heavy weights. Doing a few muscle groups a couple of times a week frankly won't do much if anything and will probably give you muscle imbalances since you're not hitting all the muscle groups.

- You should never train a muscle group everyday.
- Lose the isolation lifts and incorporate compound lifts into your training regime.
- You aren't going to get bulky from lifting weights unless you use steriods.

so what do you suggest I do if I want to lose my weight and body fat to get back down to 155, but also get definition which you say is gaining muscle? do I eat at a deficit for losing the fat, or at a caloric surplus for gaining the muscle? This is what annoys me, I don't understand how this can work. Please suggest to me your ideas for my goals.

Lift heavy....mostly compound, full body lifts 3 days a week.
Eat at a slight-moderate deficit and give it time.

sheep_dog

But I'd say 7/10 people on this site insist HEAVILY that lifting heavy would be ridiculous and pointless to do if not eating at a caloric surplus. But do you think I should first eat at a large surplus until I've gotten a lot of my body fat out, then start eating barely at a deficit while lifting heavy?

Still seem skeptical since so many people say the whole "caloric surplus is a must" thing.

TR0berts

But I'd say 7/10 people on this site insist HEAVILY that lifting heavy would be ridiculous and pointless to do if not eating at a caloric surplus.

You have that backward. 7/10 (probably more) insist that lifting heavy is the right thing to do when at a Caloric deficit, to maintain muscle mass.

As the first person that gave you detailed advice said: eat at a deficit; compound lifts (squats, deadlifts, bench, etc); succeed.

dondimitri

You may not add muscle (that's a topic of debate) but it will definitely help you preserve the muscle mass you have. If you eat at a deficit and don't strength train you will lose lean muscle along with the fat

That is your answer right there. Don't you want to preserve as much of what you currently have as possible? If you should be so lucky as to add a bit then that is just icing on the cake. Right?

mustgetmuscles1

But I'd say 7/10 people on this site insist HEAVILY that lifting heavy would be ridiculous and pointless to do if not eating at a caloric surplus. But do you think I should first eat at a large surplus until I've gotten a lot of my body fat out, then start eating barely at a deficit while lifting heavy?

Still seem skeptical since so many people say the whole "caloric surplus is a must" thing.

I have not seen anyone saying you should not lift while in a deficit. What they do say is you can not gain muscle while in a calorie deficit (except for a small amount of newbie gains). Eating in a surplus will not allow you to lose body fat.

sarahstrezo

I've been heavy lifting at a deficit for about 7 months now. Granted...I take maintainance weeks here and there, but I've never eaten in a surplus in over a year now. I've gained a ton of strength, maintained my LBM and lost body fat. All while feeling totally strong, awesome and just plain bad *kitten*.

sheep_dog

But I'd say 7/10 people on this site insist HEAVILY that lifting heavy would be ridiculous and pointless to do if not eating at a caloric surplus. But do you think I should first eat at a large surplus until I've gotten a lot of my body fat out, then start eating barely at a deficit while lifting heavy?

Still seem skeptical since so many people say the whole "caloric surplus is a must" thing.

I have not seen anyone saying you should not lift while in a deficit. What they do say is you can not gain muscle while in a calorie deficit. Eating in a surplus will not allow you to lose body fat.

I'm going to try what this article has to say.. To burn my body fat (use it for fuel) while gaining muscle so that you can lose fat while gaining muscle .

http://www.bodybuilding.com/fun/fat_loss_muscle_gain_trick.htm

junipearl

I know there are mixed opinions on this, but I lifted fairly heavy on a calorie deficit (now I am closer to maintenance than deficit but still on the lower end) and I had no trouble gaining muscle. My muscle is not BULKY but it is definitely there. I tried to show someone something on the inside of my wrist the other day and they all said HOLY CRAP because the way I was holding my arm made my bicep protrude and show off the toned-ness (lol) that I've gained over the past months. My legs have also shown huge differences. So regardless of what people may say, I have gained lean muscle mass while eating at a deficit. I do try to eat a substantial amount of protein though so that probably helps.

jackaroo21

Stick with your bike. Leave the weights to the rest of us, you dont seem to get it. Losing fat and retaining lean muscle mass is all right with me. Either give it a try or dont.

sheep_dog

I know there are mixed opinions on this, but I lifted fairly heavy on a calorie deficit (now I am closer to maintenance than deficit but still on the lower end) and I had no trouble gaining muscle. My muscle is not BULKY but it is definitely there. I tried to show someone something on the inside of my wrist the other day and they all said HOLY CRAP because the way I was holding my arm made my bicep protrude and show off the toned-ness (lol) that I've gained over the past months. My legs have also shown huge differences. So regardless of what people may say, I have gained lean muscle mass while eating at a deficit. I do try to eat a substantial amount of protein though so that probably helps.

Great thanks that makes me feel better. Ill probably start using my university gym as well as riding my bike, and have a slight deficit.

da_bears10089

i eat at a deficit, and i do stronglifts. i don't think i'm gaining muscle, but my strength is getting MUCH better, i'm close to doubling my bench press and i went from squatting with just the bar to doing 165# squats. Once you get down to a bodyfat % you are comfortable with then you can start with some bulking and cutting phases to gain muscle.

mustgetmuscles1

I believe in magic.

sexymuffintop

I know there are mixed opinions on this, but I lifted fairly heavy on a calorie deficit (now I am closer to maintenance than deficit but still on the lower end) and I had no trouble gaining muscle. My muscle is not BULKY but it is definitely there. I tried to show someone something on the inside of my wrist the other day and they all said HOLY CRAP because the way I was holding my arm made my bicep protrude and show off the toned-ness (lol) that I've gained over the past months. My legs have also shown huge differences. So regardless of what people may say, I have gained lean muscle mass while eating at a deficit. I do try to eat a substantial amount of protein though so that probably helps.

You can't produce new muscle out of nothingness. You need a calorie surplus. How can you build new tissue with nothing? You've cut your body fat, it reveals the muscle. As a woman your highly up against it to naturally build muscle as it is, without trying to do it whilst on a deficit.

Fit_Fox88

If you are looking for body weight exercises , go to nerdfitness.com

You will find a circuit there for beginners and intermediate .

I think you will like it alot , it doesnt take long to do , maybe 25mins and you will hit all your muscle groups so no imbalance .

Good luck !

Thanks for posting this... I like the beginner circuit workout, definitely going to be trying this coupled w/ or even replacing my weight days at the gym. The only reason I keep my gym membership is for rainy days and the winter, otherwise I'd cancel it!

sheep_dog

I know there are mixed opinions on this, but I lifted fairly heavy on a calorie deficit (now I am closer to maintenance than deficit but still on the lower end) and I had no trouble gaining muscle. My muscle is not BULKY but it is definitely there. I tried to show someone something on the inside of my wrist the other day and they all said HOLY CRAP because the way I was holding my arm made my bicep protrude and show off the toned-ness (lol) that I've gained over the past months. My legs have also shown huge differences. So regardless of what people may say, I have gained lean muscle mass while eating at a deficit. I do try to eat a substantial amount of protein though so that probably helps.

You can't produce new muscle out of nothingness. You need a calorie surplus. How can you build new tissue with nothing? You've cut your body fat, it reveals the muscle. As a woman your highly up against it to naturally build muscle as it is, without trying to do it whilst on a deficit.

Well according to bodybuilding.com, you don't produce new muscle out of nothingness, and that not all your calories have to come in from your mouth - they can come from storage you have. See the link I posted above

carrieous

are you really at a deficit in the middle of the day? Wouldnt you be at a deficit at the end of the day?

DrMAvDPhD

1. Help preserve muscle
2. Lead to strength gains
3. Increase RMR
4. Elevate heart rate (although likely not as much as pure cardio) leading to larger calorie deficit
5. Make you feel like a bad-@$$

junipearl

are you really at a deficit in the middle of the day? Wouldnt you be at a deficit at the end of the day?

is this a serious post or

sexymuffintop

I know there are mixed opinions on this, but I lifted fairly heavy on a calorie deficit (now I am closer to maintenance than deficit but still on the lower end) and I had no trouble gaining muscle. My muscle is not BULKY but it is definitely there. I tried to show someone something on the inside of my wrist the other day and they all said HOLY CRAP because the way I was holding my arm made my bicep protrude and show off the toned-ness (lol) that I've gained over the past months. My legs have also shown huge differences. So regardless of what people may say, I have gained lean muscle mass while eating at a deficit. I do try to eat a substantial amount of protein though so that probably helps.

You can't produce new muscle out of nothingness. You need a calorie surplus. How can you build new tissue with nothing? You've cut your body fat, it reveals the muscle. As a woman your highly up against it to naturally build muscle as it is, without trying to do it whilst on a deficit.

Well according to bodybuilding.com, you don't produce new muscle out of nothingness, and that not all your calories have to come in from your mouth - they can come from storage you have. See the link I posted above

Just because it's on the internet doesn't mean you have to take it as gospel. I know what works for me, thats all I know. I am past trying to advise people on here (former lifetime) lol. It's like a hamster wheel that goes round and round and round. Just get in the gym and lift, eat well, see if it works. If it doesn't change it up. Simplez

odusgolp

It seems obvious you don't actually have a question... you have it all figured out. So cheers. :flowerforyou:

Jacwhite22

It helps to retain lean mass.....