Ladies who Lift - Deficit or No?

Eve_e
Eve_e Posts: 57
in Health and Weight Loss
Hello!
I'm looking to get into heavy lifting more seriously. If I have a little bit of body fat to lose, but not too much, should I be eating at a slight deficit while I lift, or maintenance?
Also, if you have any tips for a beginner, feel free to share(:

Replies

  • quest67
    quest67 Posts: 94
    Bump
  • shanaber
    shanaber Posts: 6,423 Member
    Unless you want to lose more weight I would eat at maintenance. I have been lifting for almost 3 years now and the best advice I would give is to have a really good trainer who focuses on teaching you correct form. I have seen way to many people, with and without trainers, sacrificing form to get to higher weights and you end up not working the muscles you thought you would and it puts you in a position to seriously hurt yourself.
  • PunkyDucky
    PunkyDucky Posts: 283 Member
    bump-i'm curious bc i am starting weight lifting also. But with a lot of body fat to lose
  • hesn92
    hesn92 Posts: 5,966 Member
    I would try maintenance for a while and if your extra fat doesn't go away then lower your calories. Or just try a really small maintenance (100-200 calories). I think lifting weights has been the most effective thing for me as far as losing my belly pooch. A few weeks into it and I could already see a difference in my stomach. It shrunk and was getting harder/flatter. and that was eating slightly below or at maintenance.
  • ell_v131
    ell_v131 Posts: 349 Member
    it's really simple. if you want to lose weight, then deficit is the way to go. nothing dramatic, up to 500 cals for the average girl. If you just want to change your shape and get fit, then maintenance
  • Eve_e
    Eve_e Posts: 57
    Thanks everyone!
    I guess my biggest problem right now, is that I can't tell if I have weight to lose, or if I just have some serious toning to do.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I eat TDEE-15% on average until I hit my goal weight of 155...then to maintenance for me even tho I still want to be a bit lower on the scale ...maybe 149-152...but with that small amount I may stay at maintenance or 5% after this summer.

    If you are unsure of weight try getting BF% done...set your goal for that instead of weight.
  • lindsey1979
    lindsey1979 Posts: 2,395 Member
    I think it really depends on your goals. If you're looking to lose, go with a deficit. Lifting heavy (and getting sufficient protein) will minimize lean body mass (i.e. muscle) loss when in a caloric deficit. If you're already at your ideal-ish weight, then eat at maintenance or above. If you're looking to recomp, I believe maintenance is best. If you're looking to increase strength and muscle, then you may want to eat to gain said muscle.

    Check this woman out -- she was the same size at 117 lbs, 132 and 141 -- just total recomp and added major muscle. But to add that muscle, she had to eat A LOT.

    http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
  • mschicagocubs
    mschicagocubs Posts: 774 Member
    I eat TDEE-15% on average until I hit my goal weight of 155...then to maintenance for me even tho I still want to be a bit lower on the scale ...maybe 149-152...but with that small amount I may stay at maintenance or 5% after this summer.

    If you are unsure of weight try getting BF% done...set your goal for that instead of weight.

    Agree with this. I am at -15% right now, weight lifting. 4 more lbs and I will be doing in between 5%-10%..slowly getting to maintenance.
  • Sarah4fitness
    Sarah4fitness Posts: 437 Member
    Thanks everyone!
    I guess my biggest problem right now, is that I can't tell if I have weight to lose, or if I just have some serious toning to do.

    Let me rephrase, because the terms you're using are misleading.

    "I guess my biggest problem right now, is that I can't tell if I need to be focusing on losing more fat, or gaining more muscle."

    Losing fat and gaining muscle at the approximate same time is called a "recomp," in which you're trying to change the composition of your body. Sounds like this is what you want. "Toning" doesn't exist. Building more dense muscle while revealing said muscle by reducing fat is what most people who say "toning" actually mean.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Reading material with great info in it :)

    http://body-improvements.com/2013/09/04/can-you-build-muscle-and-lose-fat-at-the-same-time/
    http://body-improvements.com/2012/08/22/qa-how-can-i-go-about-building-some-muscle/
    http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html
    http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html
  • MapleFlavouredMaiden
    MapleFlavouredMaiden Posts: 595 Member
    If you are close to your goal BF% then eat at maintenance or a bit above while lifting heavy. You'll slowly recomp and drop the little bit of body fat while building muscle.
  • Joebob8
    Joebob8 Posts: 69 Member
    Lol the first body improvements link is me
  • fushigi1988
    fushigi1988 Posts: 519 Member
    I eat at maintenaince, seeing some results in recomp now
  • kdeaux1959
    kdeaux1959 Posts: 2,675 Member
    To lose fat, eat at a deficit. Not much of one if you are near where you want to be. Gaining muscle won't happen until a surplus in instituted BUT, that can happen after you get your fat content down to where you want it. You will gain fat on a surplus but muscle as well. Heavy lifting on a deficit will make you stronger BUT not create bulk in the muscle.
  • Eve_e
    Eve_e Posts: 57
    Thanks everyone.
    I've decided to stop making myself miserable, and eat more good food, while staying active and lifting three times a week.
  • Karabobarra
    Karabobarra Posts: 782 Member
    bump

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