AboutJohn Izzo Expertise I can help answer any questions related to muscle development, muscle activation, fat loss, core strength, balance, spinal stability, warm-up, and proper exercise progression and execution. Most answers can be found on my website: www.standAPARTfitness.com
Please do not ask for a specific workout plan. In this field, I need to SEE you and evaluate your current physical capabilities. Answering such questions without assessing your needs and goals through a consultation would be irresponsible of me. Please be clear and concise in your questions. The more info you can give me, the more specific info I can provide.
Experience John is certified as a personal trainer through the American Council on Exercise (ACE), National Academy of Sports Medicine (NASM), National Endurance Sports Trainer Association (NESTA), and the American Fitness Professionals & Associates (AFPA). He has helped countless clients lose fat, build muscle, and improve their performance through his exercise programming and potent motivational techniques. Most of all, John continues to further his knowledge by staying abreast on fitness trends and research by attending continuing education seminars and interacting with some of the brightest minds in the business.
John's articles have been featured in Fitness Management publication, www.PTontheNet.com, www.EzineArticles.com, www.WannaBeBig.com, www.StrengthCoach.com, and www.standAPARTfitness.com.
Expert: John Izzo Date: 6/9/2008 Subject: Strength Training with a Calorie Deficit
Question Dear John
I have been training for 10 hours(5 hours cardio, 2.5 hours strength
training, 2.5 hours flexibility) a week. I have lost about 2 inches of my waist
but no weight. I am considerably stronger at CV fitter then when I began 6
months ago.
I have made a decision to concentrate on losing weight (burning fat) as
opposed to adding muscle by maintaining a calorie deficit of 500 calories a
day. What will be the effect of this calorie deficit on my strength training?
What benefit will I get from my strength training if I cannot add muscle? Can
I continue to increase my strength or will it simply be a matter of
maintenance?
Thanks in advance,
Jonathan
Answer Jon,
Great question. I think there is a big misunderstanding with the myth that you "can't grow muscle" when you subtract calorie intake. Without seeing you and observing your lifts, I can tell you that you can burn fat and grow muscle at the same time. I know it is hard to believe, but it's really a case of manipulating macro-nutrient intake and not necessarily total calories. Try this for about 2-3 weeks:
Cut down on your carbohydrate intake (MAINLY SIMPLE CARBS like sugars, some fruits, pastas, and white breads)towards the end of the day. By 3pm each day, you should begin eliminating "useless" carbs and increase protein intake. The reduction in carbs will become your 500 calorie deficit for this scenario. Remember, I am not saying cut carbs totally from your diet. Maintain your normal carb intake from breakfast to about afternoon.
Now, for your lifting. If you continue to lift heavy, neural output will recruit more motor units to stimulate muscle fibers. This will cause muscle growth--even with a 500 calorie reduction. I don't know when you actually lift (time of day), but if you begin to experience low energy levels, sty on track. It is normal to see a reduction in energy levels when you reduce carbs, however, your body will "level off" in about 3-4 days.
Give this a try. If it works great, if not, hit me up with another e-mail.
John Izzo, Bs, NASM-CPT, PES
