weight training question

mygrl4meee

The last couple weeks I have worked up the courage to lift weights. There is a small weight room that I do the circuit training using the machines in there. Its pretty much your whole body. I am doing it about twice a week and do two sets of ten on what I feel I can left. Does the calories need change? If so is it just on the lifting days? I have had an increased hunger problem.

farsteve

Calories burned from lifting are tricky. You definitely burn calories but there is more to it than that. Lifting creates micro tears in your muscles and as they heal, they get bigger and stronger. This healing process actually causes your calorie burn to last longer (some experts say almost 48 hours longer) so 40 minutes of lifting may ultimately burn more calories than 40 minutes of cardio. But how do you measure and account for it? This is not a real scientific answer but yes, you could up your calories for that day if you wanted to but don't go overboard on it. If you lift for 40 minutes I don't think you can add 400 calories back into your total daily. A very rough guess would be maybe 100 calories more (say 25 more calories for each 10 minutes you spend lifting). Please note that I said very rough guess so YMMV. Good luck and keep pumping that iron!

Gallowmere1984

Try shifting your macros around. Shave off carbs and replace with protein. Lifting is notorious for making people hungry, and there's a biological reason for it. The average person following most diet guidelines takes in FAR less protein than is needed to support a weight training regimen.

After looking at your diary, I can see that you are definitely one of the aforementioned people.

The only other advice I would recommend is getting away from high rep weight training once you are comfortable with the lifts.

Anthonydaman

Don't go crazy, but you can definitely consume more calories on your lifting days. Like the previous poster stated an increase in protein is needed, most importantly within an hour of finishing your resistance training

rduhlir

If you do a search you might find a decent answer. Or look in some of the weight lifting groups and on their boards. I have seen people talk of increasing their calorie intakes on days they lift, but only 100-200 calories or so. I have started lifting, but because I am lower weight/higher rep (I am working on my form before I get into serious weight lifting) I don't bother with the calorie increase.

Just to give you a heads up though, don't be surprised if you see your weight go up a little bit...it is your body retaining water as is heals itself.

farsteve

Try shifting your macros around. Shave off carbs and replace with protein. Lifting is notorious for making people hungry, and there's a biological reason for it. The average person following most diet guidelines takes in FAR less protein than is needed to support a weight training regimen.

After looking at your diary, I can see that you are definitely one of the aforementioned people.

The only other advice I would recommend is getting away from high rep weight training once you are comfortable with the lifts.

Good catch on the protein. I didn't even think to look there.

mygrl4meee

Thanks everyone, I know I need to work on getting my protein up and more fresh veggies.

mygrl4meee

Try shifting your macros around. Shave off carbs and replace with protein. Lifting is notorious for making people hungry, and there's a biological reason for it. The average person following most diet guidelines takes in FAR less protein than is needed to support a weight training regimen.

After looking at your diary, I can see that you are definitely one of the aforementioned people.

The only other advice I would recommend is getting away from high rep weight training once you are comfortable with the lifts.

Sorry if I sound clueless but what does high rep weight training mean?
Good catch on the protein. I didn't even think to look there.

Gallowmere1984

High rep training is generally considered to be reps over 5-6 per set, whereas 1-3 is considered low rep. The main difference is that low rep is more conducive to lifting heavier weights. As an example, I can 9 rep 315 on deadlift or 15 at 315 on shrugs, though I rarely do. In my experience, I have gotten much better results with 3 reps at 405+ on deadlift and 3 reps at 455+ on shrugs. Even going 495 for 1x5 on deads and 525 for 1x10 on shrugs isn't uncommon for me. I feel that the primary key to high weight low rep is keeping the rests between sets to a minimum, as in 1 minute or less.

Your mileage may vary, and most of all I encourage you to feel out what feels best for you, after you've gotten through the stage of getting your form down.