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The Myth that Women Can’t Gain Muscles On Deficit

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While some women might find this look desirable, others might think it’s too muscular.

You’ve heard it before – women can’t gain muscles on a deficit. Go ahead and squat and lunge and work your legs with heavy resistance. As long as you’re on a calorie deficit, don’t expect to see your legs looking bulky or more muscular than you might like.

Wrong. Wrong. Wrong.

There’s a false notion that you need to be in a calorie surplus to gain muscle. The faulty logic behind this is that the muscles need protein in order to grow and that if you are in a deficit, you aren’ t getting enough protein for this to happen.

Uh.. what about if a person’s diet on a deficit consists of 80% protein? Don’t you think that would be enough for protein to grow the muscles. The problem with this misconception is that you can’t build muscles on a deficitĀ is actually referring to a protein deficiency not a calorie deficit. These two are not the same things at all.

In other words, ladies – if you want to slim your legs and thighs, put down those protein shakes/bars/etc. All of that protein combined with workout will lead to the exact results you do not want. Besides, you don’t NEED all that extra protein! You don’t need to be eating more than your body weight in protein (e.g. you weight 100 lbs – you don’t need to consume more than 100g of protein)

Another claim is that the muscles don’t grow on a deficit. It might become stronger, tighter or more compact, but the fat that you may have lost from eating at a deficit reveals exactly what was there before.

No. No. No.

This photo of a woman’s arms before and after her weight loss (where she ate at a deficit) clearly shows that her muscle looks more defined. Even if technically it didn’t gain a lot of mass, many women don’t want a define muscular look like this (in the legs moreso than anywhere where)

Additionally, there is something commonly referred to as ‘newb gains’ in the fitness world, where someone who hasn’t really worked out much before and starts lifting/training will experience muscle growth.

What if you are a relatively small woman who doesn’t want that muscular/bulky look. Well, you won’t be exempt from those noob gains and you will see muscles developing in your legs that you frankly do not want.

It’s time people stop thinking muscle cells are different to any other kind of cells that clearly do get created whether you are in a moderate deficit or in a surplus.

The next time you hear someone proclaim this myth, please point them to this article. In fact, share this right now on your social media networks to help those women who are lifting heavy in hopes of getting a slim, bikini body – but thinking they won’t get muscular because they’re in a calorie deficit.

They’ll love you forever.

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