Lifting/weights while on a deficit

clarissaanneroe
clarissaanneroe Posts: 2 Member
edited November 2024 in Fitness and Exercise
what happens when you lift weights on a caloric deficit? cant get an exact answer..

Replies

  • kami3006
    kami3006 Posts: 4,979 Member
    edited July 2018
    When you're in a deficit, you lose both fat and muscle. Lifting and adequate protein helps you preserve muscle mass. New lifters can sometimes gain a small amount of muscle. And with a good program, you can make nice improvements in strength.

  • Jasp03
    Jasp03 Posts: 54 Member
    What Kami said ^^

    Also, I’ve noticed then when I was training on a deficit - the energy level just isn’t there.
  • clarissaanneroe
    clarissaanneroe Posts: 2 Member
    what if my goal is to lose weight and tone up? what is best?
  • sardelsa
    sardelsa Posts: 9,812 Member
    If you want to "tone up" you want to lose the fat covering your muscles - this will typically be done by eating at a calorie deficit and lifting weights to maintain the muscle there. That being said, you have to have enough muscle in the area for it to show so looking toned is not only about lower bodyfat but about sufficient muscle base as well.

    If you lose weight without any resistance training, you may end up at a higher bodyfat than you would otherwise, so a smaller version of your current self and may not be satisfied with your body composition.
  • karlpm
    karlpm Posts: 78 Member
    I just did a weight loss challenge.

    I love weights so it was daily weights and 3x5km runs each week.

    Lost a LOT of weight, then had a DEXA scan. Showed that around 50% of my loss was muscle.

    Just wasn't eating enough for the training I was doing.
  • sijomial
    sijomial Posts: 19,809 Member
    Depends!
    If by "lift weights" you mean a decent routine that challenges your muscles (a.k.a. progressive overload)......

    If by deficit you mean small to tiny deficit then there's a very good chance you will add some muscle mass slowly.

    If by deficit you mean a large deficit there's virtually no chance you will add any muscle and will probably lose some (but less lost than if you didn't lift weights as it's a strong signal to preserve your muscle mass).

    You haven't said anything about yourself and you make a huge difference to the results.
    An under-trained or novice lifter will have very different results to an advanced or experienced lifter.
    Your "exact answer" would be different to mine, would be different to a young male, would be different to an elderly female, would be different depending on leanness etc. etc.
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