doing resistance exercises on a calorie defecit?

cojomo2

Hi,

just wondering if it's pointless doing resistance exercises on a calorie defecit diet? I'm 6ft ish and a few weeks ago started back doing some running and have got my diet in check in order to loose the small bit of a belly I have.

Stats:

Male
6ft-6ft1
75kg

Current diet:

8am ; Porridge and coffee
11.30-12: wrap with meat and veg
3pm: coffee and banana or sweet potatoe crisps
7pm: piece of meat with loads of veg
9pm: veg if hungry

I am doing a 5k run 5 times a week, and I also cycle to work(10k round trip) 5 times a week.

Alcohol wise, I drink whatever I want..anywhere between 10-20 pints a week usually, possible a bit more at times. I also have the odd take away, maybe once every week or 2.

Doing this routine for the last few weeks I have lost about 3 kg and about 2 inch from my waste.

If i start to add in some resistance training, or possibly replace some of my runs with weight sessions, considering I'm on a calorie deficit, will it be of any additional benefit?

Thanks

EileenG

Yes, yes, yes!

Resistance exercise tells your body that you need those muscles because you have to lift heavy things, so if there is a calorie deficit, it should burn the fat to make-up the shortfall, rather than the muscle.

You are not likely to gain muscle mass in a calorie deficit (not unless you start playing tricks with meal timing and stuff) but there is no reason you have to lose muscle. Plenty of iron (applied externally) is the best way to keep your muscle.

cojomo2

EileenG wrote: »

Yes, yes, yes!

Resistance exercise tells your body that you need those muscles because you have to lift heavy things, so if there is a calorie deficit, it should burn the fat to make-up the shortfall, rather than the muscle.

You are not likely to gain muscle mass in a calorie deficit (not unless you start playing tricks with meal timing and stuff) but there is no reason you have to lose muscle. Plenty of iron (applied externally) is the best way to keep your muscle.

can you go into a bit more detail on this please? Thanks

Scamaill

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cojomo2

Scamaill wrote: »

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link not working..

EileenG

cojomo2 wrote: »

can you go into a bit more detail on this please? Thanks

What I said earlier. If there is a calorie deficit, your body has to decide what the priorities are. If you are pregnant, for instance, your pregnancy will get priority. If you are not exercising much, your body will decide that the priority is conserving fat stores, since it looks like you are trying to wait out a famine. And if you are lifting weights, your body will think you need to lift weights to survive and will try to maintain the muscle.

Make sure you are eating a decent amount of protein so that your body has the raw materials for repairing the muscle you thrash in the gym. The wrap and the banana are probably a waste of calories that could be better used for a higher protein food.

Amantine

I second the getting enough protein, otherwise you will lose muscle and put on weight easier once you stop the dieting.

Bottle_of_Smoke

EileenG wrote: »

What I said earlier. If there is a calorie deficit, your body has to decide what the priorities are. If you are pregnant, for instance, your pregnancy will get priority. If you are not exercising much, your body will decide that the priority is conserving fat stores, since it looks like you are trying to wait out a famine. And if you are lifting weights, your body will think you need to lift weights to survive and will try to maintain the muscle.

Make sure you are eating a decent amount of protein so that your body has the raw materials for repairing the muscle you thrash in the gym. The wrap and the banana are probably a waste of calories that could be better used for a higher protein food.

i think he meant the bit about applying iron externally

Amantine

Bottle_of_Smoke wrote: »

i think he meant the bit about applying iron externally

Yes, doing resistance training is vital as long as you get the right amount of protein and some carbs. If anything it's actually the amount of cardio you are doing that will prevent you putting on muscle. You need some cardio to speed up your metabolism and burn fat but too much will stop you putting on muscle. Muscle is very important as it tones the flab, help with posture and allows you to burn more calories even at rest. I'm no expert on male training but I would guess 20 to 30mins of cardio (running, cycling, rowing) every 24hours would be enough to increase your metabolism. Could someone else comment on this?

ScissorPaperRock

Amantine wrote: »

Muscle is very important as it tones the flab

What does that mean?

Amantine

ScissorPaperRoc wrote: »

What does that mean?

It means that if you have loose skin, building muscle underneath will make it look better over time, less flabby.