Lifting while on calorie deficit?
EllieBMackal
Posts: 116 Member
Good or bad idea? And what does it accomplish?
0
Replies
-
Good idea if your goal is fat loss.
What it accomplishes:- Helps retain muscle during weight loss
- You will (up to a point) get stronger
- You will feel awesome
- Guaranteed 2000% increase in gym confidence
13 -
StealthHealth wrote: »Good idea if your goal is fat loss.
What it accomplishes:- Helps retain muscle during weight loss
- You will (up to a point) get stronger
- You will feel awesome
- Guaranteed 2000% increase in gym confidence
Love this^0 -
A different perspective.... Why wouldn't you?
3 -
-
I think, I'm not an expert mind you, that u need to eat right for ur muscles to recover and for u to get stronger. So u should definitely get to a certain calorie amount a day. Also consider the importance of proper nutrition- proteins and (healthy) fats. Reduce "bad" carbs. Hope this helps.. Good luck0
-
The combination of eating a caloric deficit and NOT stimulating your muscles is what is hurting your muscles.
If you are in a deficit, not training, and not eating enough protein, you will lose both fat and muscle. But you can spare some of that muscle if you 1) have a surplus of protein material available and 2) put demands on your muscle because muscle that is still in demand will not be broken down as much as muscle that is not used much.
The RDA for protein is the bare minimum for a healthy young person who is not eating in a deficit -- The minimum to avoid a progressive loss of lean body mass in most individuals.
So eat adequate protein and do some strength training!
https://www.ncbi.nlm.nih.gov/pubmed/3337037
https://www.ncbi.nlm.nih.gov/pubmed/11382798
4 -
EllieBMackal wrote: »
Avoid an excessive calorie deficit and there's no problem. You have body fat as fuel remember.
Higher than normal protein intake is sensible when dieting.
Strength training is the strongest signal to preserve your muscles.
if you want to have the best body composition possible when you get to goal weight then don't neglect strength/resistance training.
@shiri171
There's no such thing as "bad carbs". There are bad overall diets but food groups shouldn't be demonised.
You can make good increases in strength whilst in a deficit.5 -
Nothing to report that hasn't already been said. By lifting through your deficit you can preserve more muscle than you would if you weren't lifting. Muscle takes a long time to build, makes sense to preserve what you can than to lose more and have to rebuild everything.
In some cases you actually can build some muscle and strength while in a deficit. Mostly newbie gains, but I've been lifting a few years and I'm still improving my numbers on squats and deadlifts despite being in a deficit. For me it would be silly to stop lifting just because I'm going to start a cutting phase.
You'll likely have a much better shape when you reach your goal weight/body fat if you lifted throughout.
Plus it's fun.2 -
EllieBMackal wrote: »
Cutting and calories combined with no resistance training is what is going to hurt your muscles...muscle is an expensive commodity and basically a use it or lose it proposition. Calorie deficits combined with a lack of resistance training is going to cause a greater loss of muscle mass than necessary.
You shouldn't have any problems with recovery so long as your deficit isn't too steep. Also, getting more protein when cutting is beneficial in further retaining muscle.3 -
Muscles are a "use it or lose it" thing. So yes, you should use them while you're in a deficit.3
-
Good idea.
If you hope to maintain your muscle mass at all you need to use it, or it will be eaten like your fat.
Plus, pretty much the only thing that can change your metabolic rate is building lean muscle.
Just eat at a moderate deficit, and make sure you rest. Drink water, sleep well.0 -
It's a great thing.... not just good... but great. While cardio is great for heart health and burning calories, lifting helps a lot more. To add to stealths postStealthHealth wrote: »Good idea if your goal is fat loss.
What it accomplishes:- Helps retain muscle during weight loss
- You will (up to a point) get stronger
- You will feel awesome
- Guaranteed 2000% increase in gym confidence
- maintains metabolic functions
- decrease chance of injury due to stronger bones and muscle
- prevents osteoporosis
5 -
I should also note, I have seen a lot of people upset with their results of doing just cardio. I have never seen anyone upset from doing only weight training or incorporating weight training. In fact, most wish they would have done it sooner.10
-
I should also note, I have seen a lot of people upset with their results of doing just cardio. I have never seen anyone upset from doing only weight training or incorporating weight training. In fact, most wish they would have done it sooner.
This is absolutely true.
But the other side of the coin is no one has ever enjoyed lifting weights ever. Lots of people have had fun riding a bike or swimming in a lake or skiing down a mountain. People don't lift because it's exciting, they lift because it's effective.2 -
NorthCascades wrote: »I should also note, I have seen a lot of people upset with their results of doing just cardio. I have never seen anyone upset from doing only weight training or incorporating weight training. In fact, most wish they would have done it sooner.
This is absolutely true.
But the other side of the coin is no one has ever enjoyed lifting weights ever. Lots of people have had fun riding a bike or swimming in a lake or skiing down a mountain. People don't lift because it's exciting, they lift because it's effective.
was that sarcasm? i love lifting weights.4 -
I find lifting to be exciting...
2 -
NorthCascades wrote: »I should also note, I have seen a lot of people upset with their results of doing just cardio. I have never seen anyone upset from doing only weight training or incorporating weight training. In fact, most wish they would have done it sooner.
This is absolutely true.
But the other side of the coin is no one has ever enjoyed lifting weights ever. Lots of people have had fun riding a bike or swimming in a lake or skiing down a mountain. People don't lift because it's exciting, they lift because it's effective.
What.. I love lifting! It is so amazing. I look forward to it and for me it is fun especially now that I have found a program I love.
I don't like biking. And I'm not really into skiing either. I'm not a huge outdoorsy person, I mean, I like walking... and swimming leisurely.. but not like real swimming. I am more a lifting, kickboxing and dancing kind of person3 -
Add me to the love lifting club3
-
@NorthCascadesNorthCascades wrote: »I should also note, I have seen a lot of people upset with their results of doing just cardio. I have never seen anyone upset from doing only weight training or incorporating weight training. In fact, most wish they would have done it sooner.
This is absolutely true.
But the other side of the coin is no one has ever enjoyed lifting weights ever. Lots of people have had fun riding a bike or swimming in a lake or skiing down a mountain. People don't lift because it's exciting, they lift because it's effective.
The first 40 years of lifting are the miserable ones - then it gets to be really fun and exciting!
Hope I never have to choose between lifting or cycling though. That would be a sad day.
(Congrats on stirring up a hornet's nest by the way!)1 -
NorthCascades wrote: »I should also note, I have seen a lot of people upset with their results of doing just cardio. I have never seen anyone upset from doing only weight training or incorporating weight training. In fact, most wish they would have done it sooner.
This is absolutely true.
But the other side of the coin is no one has ever enjoyed lifting weights ever. Lots of people have had fun riding a bike or swimming in a lake or skiing down a mountain. People don't lift because it's exciting, they lift because it's effective.
They say that absolute statements are never true (see what I did there?). This is proof. I greatly enjoy lifting weights and we've already seen from the responses that others do as well. n=1 rarely equates to n=∞.1 -
1
-
Ps. @NorthCascades your profile picture is a huuuuuge nope for me (like my heart is beating fast just looking at it!) But wow that is pretty cool that you do all that stuff, I guess lifting would be boring for you haha
0 -
When you put a couple hundo pounds on your back/in your hands the excitement stirs a bit. Just a bit.
2 -
Cardio is what makes you initially makes you happy on the scale...lifting is what makes you happy when you try on clothes and long term on the scale. At least, that's how it worked for me. Even though I gained some holiday weight, my body still looks good because I never stopped working out/lifting.
And I like lifting with my trainer. If I go into the gym just to lift, I'm only going to stay 10 minutes because I find it VERY boring compared to Zumba, Spin or even the treadmill.1 -
TresaAswegan wrote: »I find lifting to be exciting...
Me, too.1 -
quiksylver296 wrote: »TresaAswegan wrote: »I find lifting to be exciting...
Me, too.
Same. I hate cardio with a passion. Thank god i just picked up a bike. But i still enjoy lifting more than cardio.0 -
What kind of bike did you get?0
-
https://www.amazon.com/dp/B01G1IBEGS/ref=cm_sw_r_cp_apa_aUkTybWJAF5TXNorthCascades wrote: »What kind of bike did you get?
Cheap. But wanted to see if i enjoy riding
0 -
Sweet! I hope you love it! 0
-
@psuLemon
https://www.amazon.com/dp/B01G1IBEGS/ref=cm_sw_r_cp_apa_aUkTybWJAF5TXNorthCascades wrote: »What kind of bike did you get?
Cheap. But wanted to see if i enjoy riding
Can I be the first to call you a cardio bunny?
That's a lot of bike for not much money - enjoy!
0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.3K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 422 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 23 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions