Circuit training / strength training
cmcmommy
Posts: 197 Member
How do you calculate your workouts ? I do upper body 30 minutes one day ( plus hr of cardio) then next day lower body ( and cardio) . 5 days a week. Cardio is easy to track but the circuit is confusing. I've been guesstimating. So I say 30 min = 300 cal does this sound like too much? Also is it possible to gain ( maybe muscle ) I've gained 2 lbs in the last month since I've started Circuit .Thanks
0
Replies
-
If you're doing circuit training, you can log it under cardo > circuit training, general.
MFP doesn't offer calorie counts for strength training/weight lifting.
Be advised that when using MFP's calorie burn estimations, they are just that: estimations.0 -
The best way to calculate calories burned is by getting a heart rate monitor. Every person burns differently so you can't assume that someone else's burn is the same as yours. A friend of mine and I took the same kick boxing class with the exact same HRM and we logged a burn that was off by 100 cals because we weigh different amounts.0
-
MFP doesn't offer calorie counts for strength training/weight lifting.
Yes it does, it's listed under cardio.0 -
Actually you can log strength training as cardio for calories burned. There is an option.
Also, I do a circuit strength workout that includes some plyos in between strength moves. I log it as circuit training. For me personally 20 minutes is about 220 calories. I realize that MFP estimates higher calorie burns, but 1. I don't eat back 100% of my calories and 2. there is the "after burn" where your body continues to burn calories at a higher rate than "normal" that is not calculated for in the total number of minutes.
In response to sweetsugar--that's exactly right, but a friend weighing the same amount, with the same class and same HRM could STILL burn a different amount because of the level of exertion/intensity of each individual.0 -
First off, weight training adds muscle, so if you are consistent, you can usually end up gaining weight because you are replacing fat with muscle. Second, I highly recommend against using MFP estimates or cardio machine numbers. They are never correct. It varies per machine and per person on how inaccurate they are. To avoid writing pages on this, I recommend getting a HRM that calculates calories for both cardio and fat burning zones (Polar HT40 is an example). For cardio, for me, the machines are usually a minimum of 100 calories higher than I actually burned. For strength training, MFP estimates are usually 50% to 90% higher than actual.
One thing to keep in mind is that as time goes on, your body will get more endurance and you will burn less calories doing the same workouts. I like using a standard 30 minute relaxed weight training routine with a focus on chest and biceps, about 30 seconds to 1 minute between sets, 3 sets at 12-15 reps. When I first start this program, I may burn, say, 250 calories according to my HRM. After a month, same workout, I will burn maybe 180-200. After months, I may be burning in the low 100s at best. I will also see that my average and max heart rates have drastically dropped over that time as well. Hope this helps...there is no accurate way to estimate without some sort of tool...and all tools are not created equal. Lots of other posts you can search on this topic.0 -
HRM don't really count cals burned accuritly for weight lifting. This is the formula that I use. Good luck!
"Determine the intensity value of your weight training. A bodybuilding level of effort is vigorous and burns 0.055 calories per pound per minute. Circuit training with weights burns 0.042 calories per pound per minute. Strength training with free weights burns 0.039 calories per pound per minute. Lighter weight lifting with moderate effort burns 0.028 calories per pound per minute.
Calculate the number of calories burned. First, multiply your weight by the number of minutes you exercised. For example, if you weigh 140 lbs. and lifted weights for 35 minutes, the formula would be 140 x 35 = 4900. Then multiply this number by the intensity value to get the number of calories burned. If you were circuit training, the formula would be 4900 x 0.042 = 206 calories burned."
Livestrong.com0 -
I mostly do circuit training at home with dumbbells or body weight exercises. I always wear my HRM, and I change up my routine regularly. Depending on which routine I'm doing, my calorie burn could be 100 cal difference. I think the best way to really track calorie burn is with a HRM.0
-
HRM don't really count cals burned accuritly for weight lifting. This is the formula that I use. Good luck!
"Determine the intensity value of your weight training. A bodybuilding level of effort is vigorous and burns 0.055 calories per pound per minute. Circuit training with weights burns 0.042 calories per pound per minute. Strength training with free weights burns 0.039 calories per pound per minute. Lighter weight lifting with moderate effort burns 0.028 calories per pound per minute.
Calculate the number of calories burned. First, multiply your weight by the number of minutes you exercised. For example, if you weigh 140 lbs. and lifted weights for 35 minutes, the formula would be 140 x 35 = 4900. Then multiply this number by the intensity value to get the number of calories burned. If you were circuit training, the formula would be 4900 x 0.042 = 206 calories burned."
Livestrong.com
That equation is good for estimating, but still doesn't take into account your body as it gets used to the various intensity levels. If you want, you can probably take a HRM value and compare it to this calculated value, and average it out.0 -
My HRM always says way more than the formula, and I didn't like the results. And because I tend to eat back my burned cals, I like to err on the lower burn side. I use it religiously for everything else, but I won't wear it for lifting.HRM don't really count cals burned accuritly for weight lifting. This is the formula that I use. Good luck!
"Determine the intensity value of your weight training. A bodybuilding level of effort is vigorous and burns 0.055 calories per pound per minute. Circuit training with weights burns 0.042 calories per pound per minute. Strength training with free weights burns 0.039 calories per pound per minute. Lighter weight lifting with moderate effort burns 0.028 calories per pound per minute.
Calculate the number of calories burned. First, multiply your weight by the number of minutes you exercised. For example, if you weigh 140 lbs. and lifted weights for 35 minutes, the formula would be 140 x 35 = 4900. Then multiply this number by the intensity value to get the number of calories burned. If you were circuit training, the formula would be 4900 x 0.042 = 206 calories burned."
Livestrong.com
That equation is good for estimating, but still doesn't take into account your body as it gets used to the various intensity levels. If you want, you can probably take a HRM value and compare it to this calculated value, and average it out.0 -
My HRM always says way more than the formula, and I didn't like the results. And because I tend to eat back my burned cals, I like to err on the lower burn side. I use it religiously for everything else, but I won't wear it for lifting.HRM don't really count cals burned accuritly for weight lifting. This is the formula that I use. Good luck!
"Determine the intensity value of your weight training. A bodybuilding level of effort is vigorous and burns 0.055 calories per pound per minute. Circuit training with weights burns 0.042 calories per pound per minute. Strength training with free weights burns 0.039 calories per pound per minute. Lighter weight lifting with moderate effort burns 0.028 calories per pound per minute.
Calculate the number of calories burned. First, multiply your weight by the number of minutes you exercised. For example, if you weigh 140 lbs. and lifted weights for 35 minutes, the formula would be 140 x 35 = 4900. Then multiply this number by the intensity value to get the number of calories burned. If you were circuit training, the formula would be 4900 x 0.042 = 206 calories burned."
Livestrong.com
That equation is good for estimating, but still doesn't take into account your body as it gets used to the various intensity levels. If you want, you can probably take a HRM value and compare it to this calculated value, and average it out.
What HRM are you using, if you don't mind sharing?0 -
First off, weight training adds muscle, so if you are consistent, you can usually end up gaining weight because you are replacing fat with muscle.
If you are suggesting that a woman, with little testosterone, in her 50s and in a calorie deficit is adding muscle then you need to seriously get some education on the physiology of adding muscle. Other than possible newbie gains of a pound or 2 if she had never weight trained before, it ain't happening. And even then it would be a pound or 2 at the most.
It's extremely misleading to tell someone they are adding muscle when that is highly unlikely.0 -
First off, weight training adds muscle, so if you are consistent, you can usually end up gaining weight because you are replacing fat with muscle.
If you are suggesting that a woman, with little testosterone, in her 50s and in a calorie deficit is adding muscle then you need to seriously get some education on the physiology of adding muscle. Other than possible newbie gains of a pound or 2 if she had never weight trained before, it ain't happening. And even then it would be a pound or 2 at the most.
It's extremely misleading to tell someone they are adding muscle when that is highly unlikely.
^^This! So glad you got to this, Mmapags!!! You will not add fat-free mass in a calorie deficit. You would have to be in a calorie surplus.0 -
First off, weight training adds muscle, so if you are consistent, you can usually end up gaining weight because you are replacing fat with muscle.
If you are suggesting that a woman, with little testosterone, in her 50s and in a calorie deficit is adding muscle then you need to seriously get some education on the physiology of adding muscle. Other than possible newbie gains of a pound or 2 if she had never weight trained before, it ain't happening. And even then it would be a pound or 2 at the most.
It's extremely misleading to tell someone they are adding muscle when that is highly unlikely.
^^This! So glad you got to this, Mmapags!!! You will not add fat-free mass in a calorie deficit. You would have to be in a calorie surplus.
Sigh...that is not true. It's not all about calories. It's about what you are eating. Here is just one explanation...you can find many more....enjoy...http://www.livestrong.com/article/362906-can-you-build-muscle-on-a-calorie-deficit/
Sure, the statement is not true 100% all of the time, but that wasn't the main focus of my comments.0 -
Dude, you are posting Livestrong as a proofsource?? I see you have your degree in Broscience.First off, weight training adds muscle, so if you are consistent, you can usually end up gaining weight because you are replacing fat with muscle.
If you are suggesting that a woman, with little testosterone, in her 50s and in a calorie deficit is adding muscle then you need to seriously get some education on the physiology of adding muscle. Other than possible newbie gains of a pound or 2 if she had never weight trained before, it ain't happening. And even then it would be a pound or 2 at the most.
It's extremely misleading to tell someone they are adding muscle when that is highly unlikely.
^^This! So glad you got to this, Mmapags!!! You will not add fat-free mass in a calorie deficit. You would have to be in a calorie surplus.
Sigh...that is not true. It's not all about calories. It's about what you are eating. Here is just one explanation...you can find many more....enjoy...http://www.livestrong.com/article/362906-can-you-build-muscle-on-a-calorie-deficit/
Sure, the statement is not true 100% all of the time, but that wasn't the main focus of my comments.0 -
Dude, you are posting Livestrong as a proofsource?? I see you have your degree in Broscience.First off, weight training adds muscle, so if you are consistent, you can usually end up gaining weight because you are replacing fat with muscle.
If you are suggesting that a woman, with little testosterone, in her 50s and in a calorie deficit is adding muscle then you need to seriously get some education on the physiology of adding muscle. Other than possible newbie gains of a pound or 2 if she had never weight trained before, it ain't happening. And even then it would be a pound or 2 at the most.
It's extremely misleading to tell someone they are adding muscle when that is highly unlikely.
^^This! So glad you got to this, Mmapags!!! You will not add fat-free mass in a calorie deficit. You would have to be in a calorie surplus.
Sigh...that is not true. It's not all about calories. It's about what you are eating. Here is just one explanation...you can find many more....enjoy...http://www.livestrong.com/article/362906-can-you-build-muscle-on-a-calorie-deficit/
Sure, the statement is not true 100% all of the time, but that wasn't the main focus of my comments.
Bahahaha! He went to google (which was probably after we posted our remarks about his misleading information) & typed in "Can you build muscle on a calorie deficit?" and then Livestrong was the first thing that came up I am sure!
However, I understand that was not the main focus of your comment, Dja150. We were simply providing that your statement within your comment was misleading and untrue. Enjoy your day!0 -
Hi Daj150
Properly performed weight training is not consistent in terms of workload between workouts.
Weight training is about progressive increases in resistance over time.
So if performed with a progression in weight as the body adapts the calories burned should increase over time, not decrease.0 -
Dude, you are posting Livestrong as a proofsource?? I see you have your degree in Broscience.First off, weight training adds muscle, so if you are consistent, you can usually end up gaining weight because you are replacing fat with muscle.
If you are suggesting that a woman, with little testosterone, in her 50s and in a calorie deficit is adding muscle then you need to seriously get some education on the physiology of adding muscle. Other than possible newbie gains of a pound or 2 if she had never weight trained before, it ain't happening. And even then it would be a pound or 2 at the most.
It's extremely misleading to tell someone they are adding muscle when that is highly unlikely.
^^This! So glad you got to this, Mmapags!!! You will not add fat-free mass in a calorie deficit. You would have to be in a calorie surplus.
Sigh...that is not true. It's not all about calories. It's about what you are eating. Here is just one explanation...you can find many more....enjoy...http://www.livestrong.com/article/362906-can-you-build-muscle-on-a-calorie-deficit/
Sure, the statement is not true 100% all of the time, but that wasn't the main focus of my comments.
To expand a little for the OP and anyone else who cares, there are 3 instances where you can gain a small amount of muscle in a calorie deficit. 1) You are a total newbie to lifting. Going from a trained to an untrained state will get you a lb or 2 of muscle in a calorie deficit.
2) You are overfat or Obese. Body fat % of 30% or greater in rough terms. For a short period your body will utilize the stored energy in your fat and you will gain some muscle. Again a few pound at most.
3) You are an athlete returning to training after a layoff.
Other than that, not happening. Some follow a protocol that is embodied by leangains where you eat at or close to maintenance, cycle calories and lift weight. Over a very long time, you can gain slight amounts of muscles mass and lose some fat this way. It is a very long an tedious process and avoided by most for this reason in favor of a traditional cut/ bulk cycle when looking to add muscle (hypertrophy).
Beyond this, it is highly, highly unlikely that someone is not going to see the scale move as quickly as they'd like because they are "gaing muscle" while losing fat. Attached is an article by Lyle McDonald that goes in to more detail if anyone is interested.
http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html0 -
Hi Daj150
Properly performed weight training is not consistent in terms of workload between workouts.
Weight training is about progressive increases in resistance over time.
So if performed with a progression in weight as the body adapts the calories burned should increase over time, not decrease.
Correct! Calories decrease with increased cardio fitness and adaptation but with weight training it should increase. Although the increase is slight at the basal level.0 -
If you are suggesting that a woman, with little testosterone, in her 50s and in a calorie deficit is adding muscle then you need to seriously get some education on the physiology of adding muscle. Other than possible newbie gains of a pound or 2 if she had never weight trained before, it ain't happening. And even then it would be a pound or 2 at the most.
It's extremely misleading to tell someone they are adding muscle when that is highly unlikely.
Sorry, it can happen. Here's my proof.
http://www.myfitnesspal.com/blog/californiagirl2012/view/my-progression-pictures-4688640 -
Mmapags, I've seen this said often--that you can't build muscle while in a calorie deficit.
But let me ask you this. I've been eating at a calorie deficit since August and have been losing on average a pound and a third a week. The first couple of months of that I was doing just cardio and I lost 5% body fat while having a small gain in lean muscle mass. For the past two months I've been able to get back to doing Kettlebell training (had to take a couple of months off to recover from a medical thing).
I don't have any new numbers yet, but here's the thing: I'm still losing weight at the same rate (i.e., I'm still in a calorie deficit), but I've also progressed steadily up in the KB weights over the last 2 months and I can do even more sets than before. And trust me, I wasn't sandbagging earlier--the weights I do now I could not have done with correct form before.
So based on my performance I'd say I'm "stronger," and if that's not being done by adding muscle, then what is it?0 -
So I've seen this said often, but let me ask you this. I've been eating at a calorie deficit since August and have been losing an average a pound and a third a week. The first couple of months of that I was doing just cardio and I lost 5% body fat while having a small gain in lean muscle mass. For the two months I've been able to get back to doing Kettlebell training (had to a couple of months off to recover from a medical thing).
I don't have any new numbers yet, but here's the thing: I'm still losing weight at the same rate (i.e., I'm still in a calorie deficit), but I've also progressed steadily up in the KB weights over the last 2 months and I can do even more sets than before. And trust me, I wasn't sandbagging earlier--the weights I do now I could not have done with correct form before.
So based on my performance I'd say I'm "stronger," and if that's not being done by adding muscle, then what is it?
Neuromuscular adaptation. Almost all, (not 100%) of strength gains are the result of neuromuscular adaptation. That is why people who do pure strength training eg. 3x5 or 5x5 full body compounds, can progress weights while addiing very little muscle mass as opposed to body builders who train and eat specifically to cause hypertrophy.
Bigger muscle do not nessesarily mean stronger. There are many powerlifters who can lift substantially more weight that much larger body builders due to neuromuscular adaptation.0 -
If you are suggesting that a woman, with little testosterone, in her 50s and in a calorie deficit is adding muscle then you need to seriously get some education on the physiology of adding muscle. Other than possible newbie gains of a pound or 2 if she had never weight trained before, it ain't happening. And even then it would be a pound or 2 at the most.
It's extremely misleading to tell someone they are adding muscle when that is highly unlikely.
Sorry, it can happen. Here's my proof.
http://www.myfitnesspal.com/blog/californiagirl2012/view/my-progression-pictures-468864
No! The reduction of body fat reveals lean body mass, which in a calorie deficit, is what you should try to preserve.0 -
If you are suggesting that a woman, with little testosterone, in her 50s and in a calorie deficit is adding muscle then you need to seriously get some education on the physiology of adding muscle. Other than possible newbie gains of a pound or 2 if she had never weight trained before, it ain't happening. And even then it would be a pound or 2 at the most.
It's extremely misleading to tell someone they are adding muscle when that is highly unlikely.
Sorry, it can happen. Here's my proof.
http://www.myfitnesspal.com/blog/californiagirl2012/view/my-progression-pictures-468864
And this proves what??? Do you have before and after Dexa scans or Hydrostatic Body Composition results to prove a net muscle gain?
You are confusing training existing muscle tissue and burning away the fat that covered it so the muscles show with gaining muscle. Do you really think there was no muscle mass under the fat in the before picture? One of the keys with substantial weight loss is to keep as much muscle mass as possible because you can't lose purely fat. Some muscle mass goes too.
Really, do your research and know what you are talking about before posting something as "proof" if you would like to have much credibility or have your posts taken seriously.0 -
Honestly to say that you can build muscle mass while in a deficit is borderline insulting to people actually trying to gain muscle that understand what it takes (excluding those 3 cases noted above where there is a slight gain, though that gain is arguably energy systems (read: water) and not real tissue and readily peed away if you stop training).
Those formulas above are quite good for calorie estimation, they line up well with my data. Though bodybuilder style lifting should be replaced with "heavy lifting". Doin bodybuilder bro splits with lots of isolation exercises burns a lot less calories than your standard compound exercise heavy lifting.0 -
Polar T4
My HRM always says way more than the formula, and I didn't like the results. And because I tend to eat back my burned cals, I like to err on the lower burn side. I use it religiously for everything else, but I won't wear it for lifting.HRM don't really count cals burned accuritly for weight lifting. This is the formula that I use. Good luck!
"Determine the intensity value of your weight training. A bodybuilding level of effort is vigorous and burns 0.055 calories per pound per minute. Circuit training with weights burns 0.042 calories per pound per minute. Strength training with free weights burns 0.039 calories per pound per minute. Lighter weight lifting with moderate effort burns 0.028 calories per pound per minute.
Calculate the number of calories burned. First, multiply your weight by the number of minutes you exercised. For example, if you weigh 140 lbs. and lifted weights for 35 minutes, the formula would be 140 x 35 = 4900. Then multiply this number by the intensity value to get the number of calories burned. If you were circuit training, the formula would be 4900 x 0.042 = 206 calories burned."
Livestrong.com
That equation is good for estimating, but still doesn't take into account your body as it gets used to the various intensity levels. If you want, you can probably take a HRM value and compare it to this calculated value, and average it out.
What HRM are you using, if you don't mind sharing?0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 394K Introduce Yourself
- 43.9K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 432 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.9K MyFitnessPal Information
- 15 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.7K MyFitnessPal Tech Support Questions