Is Lifting Pointless While In A Deficit?

Is lifting Pointless While In A Deficit? Can you build muscle while in a caloric deficit? Is there any point to lifting while you are taking in less calories or doing more cardio?

[sidv]

I’m proof of how right you are about this. I didn’t have 100pounds to lose but I did have 60 to lose. It has taken me 15 months to get the results that you see in my profile pic. I did a lot of reading and watched a lot of you tube and put myself on a very moderate calorie deficit where I lost approx 1 pound a week. I lifted 4 times a week with very little cardio. I mean very little (5 min warmup) I lifted as HEAVY as I could and I completely changed the shape of my body. I don’t just look like a mini version of the obese me. I’m a 44 year old woman with a decent bicep now lol. I didn’t do low carb or keto. I kept my macros at 40 carbs 30 fat and 30protein. I needed to lose weight with a diet that was sustainable life long. Losing a pound a week is dreadfully slow when I see other people losing 5 pounds a week but the difference is that I dont have a lot of loose skin. My body tightened up because I gave it time to. Anywhere I started to see loose skin forming I just worked very hard to fill that part up with muscle. Ok I could talk about this all day lol. I love your vids and you have helped me tremendously

[GA.]

7:48 is when he answers the question 🙏🏻 y’all welcome

[LexesOHara]

I’m glad that you mentioned cardio and nutrition are where the fat loss benefits come into play, but that the weight training is for building or maintaining your base, while in a fat loss phase. So many people are completely bashing cardio in the powerlifting community and saying there’s no point in doing it at all, which blows my mind! Great vid!

[joeprofeta]

I have changed my life style 16-17 months ago, just changing what I eat first, then adding cardio and then lifting weights. I have seen gains, I'm lifting more on a consistent basis, focusing on form first. My Current routine is 3 days of weight training a week and 3 days of walking/hiking. I only stopped lifting after cancer surgery but now I am back at the weights. I'm down 85lbs with another 15 to go, then will focus on adding muscle. Thanks for your videos, they have been really helpful.

[josegabrielsanchez]

I used to be 205 pounds about a month ago. Right now im at 190lbs 5' 9 & 3/4", I started resistance training and am about avg at the gym. THIS HAS HELPED ME A LOT. Starting to lose inches on the waist (From 36 to 33), the change is visible already and I am currently reverse dieting to try to boost my metabolism again. Guys like you and Igor from Vitruvian Physique are my inspiration. Thanks for everything.

[clownworldcitizen]

This is the exact advice I needed. Thank you Paul! So far I lost 80 lbs just off changing my diet. I still have 70 lbs left to lose to get back to where I was. For my cardio, I started walking in the morning for around 45 minutes. I will be adding weight training to my regiment as well.

[Benny.]

I quit 5 years ago do to some personal n health issues I started back 2 weeks ago I can’t believe how quickly my body is transforming back due to muscle memory. Before this I lifted fir about 5 years straight and in n out of the gym my whole life. My body is very similar to yours 6ft 170 casual size.my arms feel so tight and pumped feels great again! Love the videos and knowledge that you share I am grateful for this!I used to have to read magazines n Arnold’s Bible of bodybuilding book! Lol

[Nuclayer]

Great video. follow up Questions. Lets assume that we are not re-comping or coming off a long training absence.

1. What level of intensity should be performed while in a caloric deficit?
2. How do I calculate the exercise that I am performing during my deficit into my caloric balance?

[daniellantos]

Yes, there is. I keep my protein intake at over 100 grams but calories at 1200. Works for now.

[jackyburneo]

Maybe the question is: how much time and days/per week do you need to keep lifting to maintain your muscles (maybe the minimum-general rule? Since if you are trying to lose body fat, with the help of more cardio.. a lot of your time in the gym needs to be dedicated to cardio.

[NikoLagman]

It's not a question of whether or not you should lift while cutting. You should lift while cutting, and in short, it's important for neural maintenance. The real question is, how much volume in your training should you do? I've seen this way too many times with friends, relatives, and strangers I meet in the gym. Seen and heard way too many complaining of headaches & nausea.

As you train in a given session, you are consuming your glycogen storage. During your session, you will hit a limit, a wall, where you basically have consumed all of it. Your blood sugar will drop, and you will enter a phase of intermittent hypoglycemia. If you care about maintaining your gains, intermittent hypoglycemia is HORRIBLE, because if done repeatedly it will become acute hypoglycemia. During any kind of hypoglycemia, your body will look for other sources to continue gluconeogenesis, such as your own body fat and muscles.

Of the three macronutrients, carbs is the fastest for conversion, amino acids come in second, and lipids come last. Well at this point, you've already burnt through readily available glycogen storage, the only available options are protein and fat. Guess which one the CNS & endocrine system will go after first after centuries of adaptation? The result, is not just fat loss, but significant amounts of atrophy.

Conclusion? Hypoglycemia is okay once in a while, it can happen. You may fight through the final set of your final exercise and dip into it, but don't make it a habit to get the last rep just to stumble to your car with a bleeding headache thinking you're making yourself stronger by suffering while the costs of it are far greater than the returns on your investment.

Train smarter while in a deficit. You can do all 5-8 sets of your bench during a surplus. Don't do it during a deficit. Don't waste precious glycogen on extra sets, because you won't grow substantially anyway. Portion your workout. Pretend there is an economical (a bodily economical) cost for every set and every rep. Portion the cost for every exercise to make sure you are maintaining neural health.

P.S. I'm gonna go to the gym tomorrow, and still see the same people cutting & lifting to the point of them seeing stars. And I won't advise them, because they won't listen to me anyway. Good day all.

[lashawn]

In the past 1 1/2 year I’ve lost 75 lbs and I trained HARD the entire time. Now that I’m getting lean the benefits are very apparent! I get ask all the time if I’m competing. Weight lifting definitely made the difference in my weight loss journey.

[TheModernPioneer]

I will say that it is absolutely possible because I’ve personally done it. I’d consider myself an intermediate lifter, having been going to the gym consistently for the past 3 years or so. I went from about 25% body fat to about 15% and gained significant muscle mass in the process. The catch is that I’m in a very small deficit, around 300 calories per day. So it’s absolutely possible even as an intermediate bodybuilder, we should just keep in mind that we still have to work super hard at the gym and muscle gain will still be slower in a deficit than at maintenance or in a surplus.

[hedheiclark]

Hey! That was my question 😁
I love you even more now!
Thanks for the great advice 🙌🏾✨

[GIboy]

I'm currently gaining strength and muscle mass during my deficit. Unfortunately I have a target weight I need to hit for a competition so it's making it slightly harder. But I'm not complaining right now.

[smokeyvision]

Glad you brought up the levels here. None of this advice you’ll find works the same with everyone. If ur a beginner then yes absolutely do it all. You’re gonna transform quick! I see it all the time 🙏🏼

[Mariesummersfitness]

I absolutely love all your videos!!! You get straight to the point

[beingL]

I love to lift but training in a deficit gets me down sometimes because I can’t lift as much.

[aleidaortiz]

Ive been worried about getting on a deficit cause i feel like ill lose some of my hard earned muscle...this motivates me to do so and feel that its gonna be okay : )

[TheOverlord]

Who else thought that window in the background was a TV