7 Tips For Training in a Calorie Deficit

Training in a calorie deficit can be very difficult. In this post, you can find 7 recommendations to make training in a calorie deficit more manageable.

By HourlyTraining

Published September 4, 2020.

In order to lose weight, your body needs to be in a calorie deficit. This means that you need to consume fewer calories than your body burns. When your body is in a calorie deficit, you will have less energy available for activities such as training and you may also notice that your recovery time is much longer. Combined, these factors make training and staying motivated very difficult. Below are a few recommendations to make training in a calorie deficit more manageable:

  1. Keep your protein intake high. Protein should make up between 20-30% of your total daily calories. Aim to eat at least 1 gram of protein per pound of bodyweight. Not only will the protein keep you feeling full for longer, but it will help maintain your muscle mass and speed up your recovery time.
  2. Do not train to failure. During a calorie deficit, your energy levels will be low and you may find yourself feeling weaker. Try to leave between 2-4 reps in the tank, rather than training to failure.
  3. Lower your training frequency and volume. As your recovery time will be slower, you may want to reduce your training frequency and volume to allow your body more time to rest and recuperate.
  4. Incorporate more bodyweight exercises. Pushups, chin-ups, pull-ups, tricep dips and planks should start to feel easier as your body weight decreases. Seeing improvements in these movements may help to keep you motivated.
  5. Add fun workouts into your routine. When your energy is low, you may find it difficult to stay motivated. Try to find exercises that keep you entertained and excited to get to the gym and add them to your routine.
  6. Improve your technique. As your energy levels will be low, you may not be able to max out on your weightlifting. Instead, use this time to focus on your technique.
  7. Do not diet for longer than 10-12 weeks at a time. After 12 weeks of dieting, it is recommended to return to your maintenance calories for at least 2 weeks. Thereafter, return back to a calorie deficit if you need to continue losing weight.