Weight Lifters! I need your help

Naomi91

Hello All,

So I have been lifting for a while, 2-3 times a week depending on my schedule. When I lift, I go hard. I want to get stronger and build more muscle. I work up quite a sweat i might add.

I recently got a HRM though. And for 90 minutes of lifting (including a 5 min jog before and after) my HRM says that i burn 500-600 calories. Could this be true? I mean thats quite a bit of calories for just lifting. As I have heard many people say you dont burn all that much lifting.

How much do you all burn while lifting?

taso42_DELETED

Just as a data point... I used my HRM for the first time while weight lifting yesterday. It came up with 322. Prior to yesterday I was using this calculator to estimate it: http://www.healthstatus.com/calculate/cbc, and that comes up with 283. I'm curious to hear the responses.

I'm so tempted to get one of those BodyBugg or BodyMedia gadgets which are supposedly super accurate for measuring calories burned. I just hate that they require a monthly subscription.

Naomi91

have a pink polar one with a chest strap, so i would assume it to be quite accurate

oh and note:
I take oxyelite pro, so it raises my heart rate anyway

carl1738

I usually burn 700 to 800 calories an hour when weight lifting (usually about 450 for an ab workout). I'm a 230 pound man and I lift heavy weights with short rest periods between sets. You can burn a lot more calories than most people think by lifting weights. The reason most people might not burn a lot of calories compared to cardio is the fact that they rest too long between sets or use that time to chat with friends, etc. Weight lifting also elevates your metabolism for up to 39 hours after a workout for an added bonus.

ouryear002

Not true, unfortunately. :frown: HRMs don't work very well for weight lifting, because your heart rate spikes as you lift, then drops back down right away. HRMs are made to work for cardio, where an elevated heart rate is an indicator of more steady activity. Bummer. You do burn, just not that much. I think bodybuilding.com has a calculator?

ouryear002

Not true, unfortunately. :frown:

In reference to the HRM number, not the other posts!!!!!

taso42_DELETED

Here's some info on the topic from another source: http://sparkpeople.com/community/ask_the_experts.asp?q=75

kate205gti

mine said 500 for an hours lifting tonight - surely if your heart rate is raised you'll be burning fat and calories though - even if its not raised lots like running

guardup

If you are serious about using weight lifting to tone and help your fitness levels (for both health and looks) then I would suggest investing in a calorie monitor like BodyBugg or Body Media.

To give you and idea, I burn about 700 calories weight lifting in 2 hours... and I lift *hard* and minimize my rest periods. I weigh 156 and I have 18.1% body fat.

BTW - there is a great topic under this folder entitled "Calling All Women Lifters" if you are interested. Some good advice and sharing of ideas there.

edorice

have a pink polar one with a chest strap, so i would assume it to be quite accurate

oh and note:
I take oxyelite pro, so it raises my heart rate anyway

The Oxyelite may be raising your heart rate. Also, lifting that long seems excessive to me.

Lyadeia

I don't do straight lifting like people do in a gym, but I am currently doing P90X. I have been burning around 450-550 per circuit training workout. I do believe these numbers are accurate, or at least close to it, because I have adjusted my MFP nutritional goals to lose about 1 pound per week...and I have lost 3 pounds in the last 3 weeks. :flowerforyou:

EvilPirateJohn

I've spoke with the certified trainer at my gym about this before. Comparing what you burned to what the trainer said, I think that it is entirely possible that you did in fact burn that much. Honestly, it doesn't seem that high to me, rather sounds more average per a hard workout.

Another thing to remember is that you continue to burn calories throughout the day after you lift. As your muscles repair after being torn apart absolutely burns more calories during the day.

As for this site, I type in "400 calories" burned for my 50 minute workout. I would guess that's low, as I probably burn much more than that. I just don't want to over-estimate my workouts as some days are different than others.

chrisdavey

Not true, unfortunately. :frown: HRMs don't work very well for weight lifting, because your heart rate spikes as you lift, then drops back down right away. HRMs are made to work for cardio, where an elevated heart rate is an indicator of more steady activity. Bummer. You do burn, just not that much. I think bodybuilding.com has a calculator?

agreed. Best to be conservative really.

Naomi91

I rarely eat all my exercise calories anyway, so I am on the safe side :] what would you, guys that dont think i should trust my HRM, think that I would actually burn? Like I said I usually get a mile run in there anyway haha so I understand

chrisdavey

I just leave it at what it recommends for strength training. That is pretty conservative IMO>

Naomi91

Oooh i see, Like i said I rarely eat them back, so i have no problem haha

was quite curious, since that would mean that i burned 1088 calories today with my morning run

ouryear002

Don't know how accurate this is:

http://www.fitclick.com/calories_burned?srch=Weight+Lifting/Training

EvilPirateJohn

I just leave it at what it recommends for strength training. That is pretty conservative IMO>

Yes, completely agree in terms of being conservative.

Like I said, if you're lifting hard, then you are burning a ton of calories (don't rest for very long in between sets - exhaust your muscles!). But...I underestimate mine as well once I put the number into this site.

It's also important to keep in mind that everyone's body and mind is unique and we all work in different ways. This can surely cause different outcomes in terms of calories burned.

YeaILift

As an aside, you won't see much muscle growth/strength increase on a low calorie diet. Not to say there will be none, but it will be limited.

guardup

As an aside, you won't see much muscle growth/strength increase on a low calorie diet. Not to say there will be none, but it will be limited.

I think this is true of a "low calorie" diet... but not a calorie deficit diet.

I regularly run a 300-500 calorie deficit and still put on 5lbs of muscle since January 1st. In case others were curious how I know this, I have a body fat monitor that shows my BF running a little lower (18.7 to 18.1) and my weight is 5 lbs higher.

The key is to make sure that you get enough protein (and the type of protein) as well as enough base line calories. I usually consume over 2000 calories a day - but still hold a deficit.

The other key to muscle growth is in the type of exercises you do... everything from you set numbers to your weight loads, rest period and even your rep type (full range, partial or x-rep).

carl1738

I use the exercise calculator at fitclick.com and I've steadily lost weight even though I eat back most of my exercise calories. I find it to be a lot more accurate (for myself, anyways) than MFP's exercise calculator for strength training. According to MFP, I would only burn about 50 more calories for a tough lower body workout than I would for housecleaning (light/moderate effort) for an hour.

edorice

Oooh i see, Like i said I rarely eat them back, so i have no problem haha

was quite curious, since that would mean that i burned 1088 calories today with my morning run

You're over doing it. You're going to burn yourself out. You most likely aren't eating enough.

GiGi76

bump

YeaILift

As an aside, you won't see much muscle growth/strength increase on a low calorie diet. Not to say there will be none, but it will be limited.

I think this is true of a "low calorie" diet... but not a calorie deficit diet.

I regularly run a 300-500 calorie deficit and still put on 5lbs of muscle since January 1st. In case others were curious how I know this, I have a body fat monitor that shows my BF running a little lower (18.7 to 18.1) and my weight is 5 lbs higher.

The key is to make sure that you get enough protein (and the type of protein) as well as enough base line calories. I usually consume over 2000 calories a day - but still hold a deficit.

The other key to muscle growth is in the type of exercises you do... everything from you set numbers to your weight loads, rest period and even your rep type (full range, partial or x-rep).

Agreed. Yes you can build muscle on a deficit, but the greater the deficit the less efficient it will be to build muscle and the more efficient it will be to lose fat (to a certain degree since metabolism will slow down) I have been eating under maintenance for the majority of my weight lifting tenure and still gained muscle because the nutrition was there

fitmamaoftwins

You will never know how much you actually burn lifting, it is an estimate.... and 90 mins is to long.... 45-60 is perfect.

and are you at your target weight loss point? if so, you need to eat more to gain muscle
if you arnt don't worry, still lift heavy...... get down to your leanest then worry about gaining more muscle!
remember that fat cannot turn into muscle.. You need to focus on getting rid of the fat.

make sure you are getting in your protein... at least a gram per lb of body weight. So if you are 130lbs make sure you consume at least 130 grams of protein...

this website is designed to help you lose weight so it does not provide you with the appropriate amount of grams of protein you need to GAIN muscle.

please disregard any advice that contradicts my answer..

-personal trainer - soon to be fitness expert

guardup

You will never know how much you actually burn lifting, it is an estimate.... and 90 mins is to long.... 45-60 is perfect.

please disregard any advice that contradicts my answer..

-personal trainer - soon to be fitness expert

LOL. Love that middle sentence.

I train in weight lifting for 90 minutes to 2 hours each session. This is because I work more than one or two muscle groups. I also like to take my time and lift SLOW so that I can watch my form. I weigh 160lbs and I now have 17.4% body fat. I guess I must be doing something wrong, according to you.

I have talked to many "Fitness Experts" and they are like any other profession... there are those that graduated in the upper half of their class and those that graduated in the lower half. And then there are those who stick to the education only and cannot think outside the books.

Please - to all - consider MANY different forms of advice... do your OWN research... talk to MANY "experts" and then make a choice that fits YOUR BODY.

sheesh.