The benefits of resistance training for weight loss are well known. It's a great way to build strength, increase muscle mass, and boost your metabolism. However, if you're in an energy deficit, meaning you're not eating enough calories to meet your body's needs, resistance training can pose some challenges.
What is an Energy Deficit?
First, let's clarify what an energy deficit is. When you consume fewer calories than your body needs, you're in an energy deficit. This can happen intentionally, such as when trying to lose weight, or unintentionally, such as when not eating enough to meet the demands of your physical activity.
The Impact of Energy Deficits on Lean Mass
Research has shown that doing resistance training while in an energy deficit can make it harder to gain lean mass, which is the weight of your muscles. This can be a problem if your goal is to build muscle and increase strength. On the other hand, resistance training while in an energy deficit does not seem to affect strength gains in people who are new to this type of exercise.
If you're an experienced weightlifter, it's not yet known how resistance training while in an energy deficit affects you. It's possible that you may experience some muscle loss, which can hinder your progress.
So, what should you do if you want to gain lean mass through resistance training but find yourself in an energy deficit?
Tips for Gaining Lean Mass in an Energy Deficit
First, it's best to avoid an energy deficit if your goal is to build muscle. You need to consume enough calories to fuel your body and provide the nutrients it needs to repair and grow muscle tissue. If you're trying to lose weight, make sure you're doing it in a gradual and sustainable way, rather than drastically reducing your calorie intake.
If you must be in an energy deficit, try to keep it moderate, meaning less than 500 calories per day. This will help minimize muscle loss while still allowing you to lose weight.
Importance of Protein for Muscle Growth and Repair
Another important factor is to make sure you're consuming enough protein. Protein is essential for muscle growth and repair, and if you're not getting enough, you may experience muscle loss. Aim for at least 2.0 gram of protein per pound of body weight per day.
Sum it up
In summary, resistance training is an effective way to build strength, increase muscle mass, and boost your metabolism. However, if you're in an energy deficit, it can be challenging to gain lean mass. If your goal is to build muscle, it's best to avoid an energy deficit or keep it moderate. Make sure you're consuming enough protein to support muscle growth and repair. With the right approach, you can still make progress towards your fitness goals even when in an energy deficit.
If you have any questions about this article, so simple drop us a line via WhatsApp, thank you for reading.