Weights while on a deficit???

ThePhotojournalist
ThePhotojournalist Posts: 10
edited November 9 in Fitness and Exercise
Do I have to eat at maintenance to lift weights?

Replies

  • grimendale
    grimendale Posts: 2,153 Member
    Absolutely not. Lifting on a deficit is a good idea as it will help you retain muscle mass while you're losing.
  • JoRocka
    JoRocka Posts: 17,525 Member
    um.
    no?

    depends on your goals.

    There are hundreds of thousands of people who lift while on a deficit (including your's truly) you have to be aware that you won't have the same gains- and you might have crappy lift days- but I mean- it's fine. Body builders do it all the time too.
  • simkinsver
    simkinsver Posts: 9 Member
    edited December 2014
    not necessarily. Any form of repetitive movement (when weight/mass is being subjected to it) builds muscle under the right conditions, whether or not you have a deficit. For example, I just reached my weight goal of losing 96lbs in 10 months (by having a 1000-calorie deficit). I also exercised by walking 5-10 KM/day... and in the process now have *really* developed leg muscles.

    What you DO have to watch out for, however- is your protein and calcium intake. Protein is needed to build muscle- and the more physically active you are- the more you need of it to build and maintain. If you don't get enough protein- you will *lose* muscle mass as your body cannibalizes it when burning calories.

    So long story short- have a deficit if you need it- but make sure you fuel yourself properly, too!
  • ukaryote
    ukaryote Posts: 874 Member
    Older people (moi) are subject to sarcopenia, muscle loss due to aging. Eating a deficit speeds up the loss a little bit. Lifting can slow the process, so yes, I lift while on a deficit.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    JoRocka wrote: »
    um.
    no?

    depends on your goals.

    There are hundreds of thousands of people who lift while on a deficit (including your's truly) you have to be aware that you won't have the same gains- and you might have crappy lift days- but I mean- it's fine. Body builders do it all the time too.

    Agreed.

    No, you don't. Eat and lift based on your goals/expectations.
  • sjaplo
    sjaplo Posts: 974 Member
    I have been eating at a defecit since Jan 1st and following NROL since Feb. You can definitely make strength gains while on a defecit.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    i'm eating on a deficit right now, and lifting weights to maintain as much as i can of what i just spent the last year overeating to gain.
  • jgnatca
    jgnatca Posts: 14,464 Member
    To get this straight, weight training while on a deficit can help with strength, but it won't help "bulk up" the muscles?
  • arditarose
    arditarose Posts: 15,573 Member
    jgnatca wrote: »
    To get this straight, weight training while on a deficit can help with strength, but it won't help "bulk up" the muscles?

    It's impossible to "bulk" up muscles on a calorie deficit. You're just keeping what you already have. Which makes you look hotter than losing it.
  • JoRocka
    JoRocka Posts: 17,525 Member
    jgnatca wrote: »
    To get this straight, weight training while on a deficit can help with strength, but it won't help "bulk up" the muscles?

    Deficit = weight loss.

    There is no magical "fat loss" secret- if you are at a defcit you will lose weight- this will be a combination of fat and muscle.

    In order to OPTIMIZE fat loss and MINIMIZE muscle loss- you lift weights- or do some sort of strength training to prevent all your muscles from eloping with the fat.

    Bulking- in reference to building true size (which is what bulking means)- can only be done at a calorie surplus.

    Often times people will lose body fat- and get significantly more defined- and panic and go OH I BULKED- but you didn't. You just shed some muscle fluff and can see all the muscles you've been working hard at strengthening.

    also strength =/= size.

    there is a point where yes- you need size- to get stronger but for most people- you can be perfectly strong- beyond what your day would require- without being huge.

    Hopefully that helps make sense of it for you.
  • gothchiq
    gothchiq Posts: 4,590 Member
    I have been lifting on a deficit and getting good results. I would say go ahead and do it.
  • arditarose
    arditarose Posts: 15,573 Member
    gothchiq wrote: »
    I have been lifting on a deficit and getting good results. I would say go ahead and do it.

    Yaya! Me too. Can't imagine what I'd look like without it.
  • rybo
    rybo Posts: 5,424 Member
    JoRocka wrote: »
    jgnatca wrote: »
    To get this straight, weight training while on a deficit can help with strength, but it won't help "bulk up" the muscles?

    Deficit = weight loss.

    There is no magical "fat loss" secret- if you are at a defcit you will lose weight- this will be a combination of fat and muscle.

    In order to OPTIMIZE fat loss and MINIMIZE muscle loss- you lift weights- or do some sort of strength training to prevent all your muscles from eloping with the fat.

    Bulking- in reference to building true size (which is what bulking means)- can only be done at a calorie surplus.

    Often times people will lose body fat- and get significantly more defined- and panic and go OH I BULKED- but you didn't. You just shed some muscle fluff and can see all the muscles you've been working hard at strengthening.

    also strength =/= size.

    there is a point where yes- you need size- to get stronger but for most people- you can be perfectly strong- beyond what your day would require- without being huge.

    Hopefully that helps make sense of it for you.

    ^^^This and to add one more little thing. Often times when a lifting program is started a personwill gain a little wweight and/ or size because of more fluid retention in the muscles. It's ok. This often leads to the OMG I gained muscle on a deficit statement.
  • JoRocka
    JoRocka Posts: 17,525 Member
    edited December 2014
    ^ truth
    thank you- LOL_ I tend to forget about bringing that up.
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