What type of exercise is beneficial during a calorie deficit to help maintain lean muscle mass?

Resistance training is particularly beneficial during a calorie deficit for maintaining lean muscle mass. When the body is in a caloric deficit, it is at risk of using muscle tissue as an energy source. Resistance training helps combat this by applying external loads to the muscles, stimulating them to grow and preserve their strength. This type of training creates a demand for muscle to maintain its function, which signals the body to retain muscle mass even when overall caloric intake is reduced.

In addition, resistance training promotes the synthesis of muscle proteins and is associated with increased muscle hypertrophy, which is crucial when trying to retain muscle during weight loss. The anabolic effect of resistance exercise, along with adequate protein intake, supports muscle preservation during periods of weight loss, making it the most effective choice for those wanting to maintain lean muscle mass in a calorie deficit environment.

This contrasts with aerobic training and endurance training, which primarily focus on cardiovascular fitness and do not provide the same level of stimulus for muscle preservation. High-intensity interval training, while effective for fat loss, may not emphasize muscle retention as effectively as resistance training does, especially when nutrition is not adequately monitored.