What is the point of strength training if you can't build muscle while in a deficient?
Molly_234
Posts: 89 Member
I've seen a lot of people saying that you can't build muscle while in a deficient. Is this true and if so, do you still get strong while working out or should I just stick to cardio until I get to my goal weight? Then start lifting and building muscle?
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Replies
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You can still get stronger from better recruitment of existing muscle. More important, you better retain existing muscle so more of your loss is fat. I didn't strength train during my loss and I regret it, it's a lot harder to put on muscle than it is to take off.15
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The point is to help retain the muscle you already have.
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You can build muscles even though your eating less. Specially if you're new at the game and have lots of weight to lose.
And if you don't have a lot of weight to lose you might want to recomp. That is burn fat and build muscles by eating at maintainans while lifting.
I Lost 35 kg and manage to build muscles. It can be done. Many people have done it and plenty keep doing it.4 -
1. To keep the muscle you have
2. Because it is fun
3. Because it is good for your health8 -
Lifting while you are losing helps retain muscle to help your body composition when you get down to goal. I would definitely start lifting now.2
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You must lift even in a deficit, if you don't you'll lose muscle.6
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Save the muscle while you lose fat. You'll be stronger and look hotter after weight loss. Trust us on this one.6
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For example. This was my initial result from lifting in a deficit.
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Those pics said it better than I ever could! Awesome job @bbell1985!!!!2
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Those pics said it better than I ever could! Awesome job @bbell1985!!!!
lolz too bad I bulked. Thanks!0 -
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Thanks guys. Um, I don't look like that anymore. But it is a thing I achieved once lol.3
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@bbell1985 that was amazing!! What was your routine at that time?0
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You can absolutely get muscle while on a deficit. Unless you're already a bodybuilder and have lots of it and want more, you totally can.
I have no idea why the notion that you can't is still going around these forums. The mfp forums are usually very sound.
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Use it (muscles) or lose it. In a calorie deficit, it's much easier to lose it if you don't use it (muscles). So use it on purpose. Lift heavy now.1
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richardpkennedy1 wrote: »
I don't really know. That's the beauty of weight training. I lost from 163 to 133 originally, then I recomped and lost to 128.
Then I gained up to 144 and I'm finally around 138 again.1 -
@bbell1985 that was amazing!! What was your routine at that time?
When I first started I was learning the lifts and just....lifting. Hitting all muscle groups twice per week. Then I started power lifting doing 5/3/1 and focusing mainly on compound lifts with little accessory work. I used SL 5x5 while cutting down the last of the fat but I don't recommend that. I'd just start with SL 5x5 or Strong Curves or something beginner.0 -
You can definitely get stronger at the same time you're losing weight. But you need to make sure you're getting enough protein.
The first time I lost major weight, I went from 225 to 175, all while lifting weights. But I did not get enough protein, and so I lost strength despite the fact that I was lifting heavily. I still looked pretty muscular at the end of it though. That was 18 years ago, when I was 30.
Unfortunately, I let myself go, and I ballooned up to 265 over the years!
Now I'm dieting again, and I've lost 45 pounds. I'm lifting heavily again, but this time, I'm monitoring my protein intake to ensure I get at least 200g daily. And despite the weight loss, I've gotten stronger. I'm pretty sure I've even put on a bit of muscle -- but not a lot. My goal is to get back down to 175, and then maybe I'll start bulking up with a caloric surplus.
Anyway, to answer the OP question: When you're lifting weights at the same time you're running a deficit, the fat drops off faster. And when it does, your muscles will start to pop. Instead of being thin and kind of flabby at the end, you'll be thin and hard. You'll look better sooner.4 -
Adding: Everyone's body reacts a little differently. I'm guessing most men will have a much easier time maintaining or putting on muscle than most women, based on the testosterone differences.
Also, I've been lifting weights (at varying degrees of intensity) for 35 years. As a result, my muscles tend to respond more rapidly and dramatically when I ramp up the lifting.0 -
Thanks for starting this thread OP and thanks to all of you for your responses. I am hypothyroid and finally 6kg away from goal weight ( I have lost 13 so far). I would like to lift some weights (at home) but I am so afraid of increasing my calories. I know once I reach goal I have to learn how to maintain.0
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You can definitely get stronger at the same time you're losing weight. But you need to make sure you're getting enough protein.
The first time I lost major weight, I went from 225 to 175, all while lifting weights. But I did not get enough protein, and so I lost strength despite the fact that I was lifting heavily. .
How much protein should one have though? Is there such a thing as too much? I have heard someone say that protein can be hard to break down.
My daily goal is 1,600 calories, with 200 g carbs, 53 g fat and 80 g protein.
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gebeziseva wrote: »You can absolutely get muscle while on a deficit. Unless you're already a bodybuilder and have lots of it and want more, you totally can.
I have no idea why the notion that you can't is still going around these forums. The mfp forums are usually very sound.
Times 100.1 -
How much protein should one have though? Is there such a thing as too much? I have heard someone say that protein can be hard to break down.
My daily goal is 1,600 calories, with 200 g carbs, 53 g fat and 80 g protein.
Protein - 2.3-3.1 g/kg (~1.1-1.4 g/lb) of lean body mass (LBM) range when cutting
Protein - 1.6-2.2 g/kg (~0.8-1.0 g/lb) LBM when bulking
Fat - 0.9-1.3 g/kg (~0.4-0.6 g/lb) of LBM when cutting
Fat - intake around 20-30% of calorie intake when bulking1
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