How to increase my burn in the gym?
kaylakaminski
Posts: 34
Hi everyone! I need some advice. I'm new to weight training and I am finding that I am not burning a lot of calories in the gym. I see some people burn 300+ and I can't do that unless I run for a while. I literally burn like 60 cals for half an hour of weights (unless it's leg day where I burn higher). I know calorie burn isn't the most important aspect of weights. It's to recomposition my body and burn more calories when I'm at rest. But I obviously need to create a deficit for myself as I want to lose weight!
Any ideas? I am lifting as heavy as I can right now for 3 sets of 12-15. And my heart rate just doesn't get up. Let me know how to get that heart pumping!
Any ideas? I am lifting as heavy as I can right now for 3 sets of 12-15. And my heart rate just doesn't get up. Let me know how to get that heart pumping!
0
Replies
-
High Intensity Interval Training (HIIT) will up the heart rate.
Here is an example. It has cardio HIIT and strength:
http://www.coachcalorie.com/hiit-training/0 -
your heartrate has zero bearing on calories burned while doing resistance training. so don't worry about it. it's a meaninglewss number for lifting.
there is no real way to calculate, but there is a general rule of the more you lift and the more compound the movement is, the more calorie burn. so doing push ups > doing bi curls. That sort of thing. Avoid machines, avoid isolation movements like bi curl, tri extensions, calf raises, crunches, etc.. and do big heavy weighted compound movements where you push to failure as a focus.0 -
your heartrate has zero bearing on calories burned while doing resistance training. so don't worry about it. it's a meaninglewss number for lifting.
there is no real way to calculate, but there is a general rule of the more you lift and the more compound the movement is, the more calorie burn. so doing push ups > doing bi curls. That sort of thing. Avoid machines, avoid isolation movements like bi curl, tri extensions, calf raises, crunches, etc.. and do big heavy weighted compound movements where you push to failure as a focus.
Yeah. Frankly I know most of the benefits of lifting actually happens out of the gym and in the process where my body has to repair muscles that have been broken down. I just wish I could see higher burn so I knew I am taking in the right amount of calories, etx. But the more I train, the less I care about numbers and the more I'm seeing a need to just fuel my body with the right foods and be active.0 -
your heartrate has zero bearing on calories burned while doing resistance training. so don't worry about it. it's a meaninglewss number for lifting.
there is no real way to calculate, but there is a general rule of the more you lift and the more compound the movement is, the more calorie burn. so doing push ups > doing bi curls. That sort of thing. Avoid machines, avoid isolation movements like bi curl, tri extensions, calf raises, crunches, etc.. and do big heavy weighted compound movements where you push to failure as a focus.
Yeah. Frankly I know most of the benefits of lifting actually happens out of the gym and in the process where my body has to repair muscles that have been broken down. I just wish I could see higher burn so I knew I am taking in the right amount of calories, etx. But the more I train, the less I care about numbers and the more I'm seeing a need to just fuel my body with the right foods and be active.
Sounds like you are already winning!0 -
HIIT/ interval work, elliptical machine will all elevate your heart rate and yield you more calories burnt...as would increasing the duration and intensity of your workouts.0
-
I like to keep my heart rate up while lifting so I go and do my sets then get on the rowing machine as hard as I can for 1 minute. So after every set I get a drink a water take a few seconds to recover and then row and so on. Helped me.0
-
your heartrate has zero bearing on calories burned while doing resistance training. so don't worry about it. it's a meaninglewss number for lifting.
there is no real way to calculate, but there is a general rule of the more you lift and the more compound the movement is, the more calorie burn. so doing push ups > doing bi curls. That sort of thing. Avoid machines, avoid isolation movements like bi curl, tri extensions, calf raises, crunches, etc.. and do big heavy weighted compound movements where you push to failure as a focus.
Yeah. Frankly I know most of the benefits of lifting actually happens out of the gym and in the process where my body has to repair muscles that have been broken down. I just wish I could see higher burn so I knew I am taking in the right amount of calories, etx. But the more I train, the less I care about numbers and the more I'm seeing a need to just fuel my body with the right foods and be active.
Lifting does NOT use oxygen to do work. No oxygen mean heartrate has zero bearing.
Once you're about to get into the intermediate level of strength and pushing yourself hard at that, consider weights about the same as cardio for calorie burn. Till then, just use some arbitrary number. thats close to cardio and it should be fine.
By far and away though, the important part is always trying to push yourself hard.0 -
HIIT/ interval work, elliptical machine will all elevate your heart rate and yield you more calories burnt...as would increasing the duration and intensity of your workouts.0
-
I like to keep my heart rate up while lifting so I go and do my sets then get on the rowing machine as hard as I can for 1 minute. So after every set I get a drink a water take a few seconds to recover and then row and so on. Helped me.0
-
I burn more calories "in the gym" (quotes because most workouts lately are at home) than doing cardio by doing HIIT, as a previous poster suggested. I don't even really do cardio anymore. Google ZWOW and check out her workouts. Not heavy lifting but very difficult, intesnse workouts that will likely leave you as sore as heavy lifting (and they're fun and quick).
I have better results doing those short, intense workouts than I ever did with heavy lifting. Don't underestimate them! And they burn a sh*tload of calories, if that's what you're looking for.
(And calories burnt lifting weight DO count...I've seen people saying the opposite on here and it always seems strange. And your HR does go up with heavy lifting/exertion...it all counts).0 -
I do three lifting exercises and then I do three minutes on the rowing machine (as fast as I can). This raises my heart rate in between sets, and I see myself burning more calories on my lifting days.0
-
Hi everyone! I need some advice. I'm new to weight training and I am finding that I am not burning a lot of calories in the gym. I see some people burn 300+ and I can't do that unless I run for a while. I literally burn like 60 cals for half an hour of weights (unless it's leg day where I burn higher). I know calorie burn isn't the most important aspect of weights. It's to recomposition my body and burn more calories when I'm at rest. But I obviously need to create a deficit for myself as I want to lose weight!
Any ideas? I am lifting as heavy as I can right now for 3 sets of 12-15. And my heart rate just doesn't get up. Let me know how to get that heart pumping!
New Rules of Lifting for Women explains it beautifully. You may be burning less in that 30 minutes than cardio, but muscle burns more calories over the long term, which results in a larger calorie burn overall.0 -
fewer reps heavier weight. try a warm up set with 1/4 of your starting weight, 1/2 starting weight
and 2 working sets. 8 reps, in my routine the reps increase each week, but you'll be able to
do heavier weights with less reps, therefore bringing up the intensity
but you're already a healthy range weight, so all your calorie burns will be low.
just try to build as much muscle as you can with up to 2 days of hiit0 -
if you are doing sets of 12-15 you are not lifting as heavy as you can ..
You might benefit from increasing the weight and getting into the 6-8 rep range...
I work out in that range and did my upper routine today and burned about 500 cals according to my body fit media...0 -
I didn't read everything that everyone else said, so forgive me if this was already said.
My dad has always told me that doing 15-30 minutes of cardio before strength training actually helps you burn more calories while you lift. You also have to lift as much as you're able that gives you a challenge, but doesn't strain your muscles. I use a machine, not free weights, and I lift 50 for most things and 30 for a couple. My upper body strength is kinda lacking, but I just got back into it all, so this is just me starting off! I usually go through a pre-programmed elliptical workout that lasts about 30 minutes, including cool down. That way my heart rate is going and my body is in burning mode. Then I lift for about 20 minutes, depending on what my target is for that day. I am no expert in this, but my dad played football in college and such and had a trainer while doing so. That's what his trainer had him do. It worked really well for him! I hope this helps!0 -
stop watching the tv , pretty much.0
-
I didn't read everything that everyone else said, so forgive me if this was already said.
My dad has always told me that doing 15-30 minutes of cardio before strength training actually helps you burn more calories while you lift. You also have to lift as much as you're able that gives you a challenge, but doesn't strain your muscles. I use a machine, not free weights, and I lift 50 for most things and 30 for a couple. My upper body strength is kinda lacking, but I just got back into it all, so this is just me starting off! I usually go through a pre-programmed elliptical workout that lasts about 30 minutes, including cool down. That way my heart rate is going and my body is in burning mode. Then I lift for about 20 minutes, depending on what my target is for that day. I am no expert in this, but my dad played football in college and such and had a trainer while doing so. That's what his trainer had him do. It worked really well for him! I hope this helps!
if you do this then you'll be too tired to lift heavy, unless it's just light like walking, but i doubt it makes you burn more calories,
like it was already said, the calorie burning is in the muscle burning 24/70 -
I didn't read everything that everyone else said, so forgive me if this was already said.
My dad has always told me that doing 15-30 minutes of cardio before strength training actually helps you burn more calories while you lift. You also have to lift as much as you're able that gives you a challenge, but doesn't strain your muscles. I use a machine, not free weights, and I lift 50 for most things and 30 for a couple. My upper body strength is kinda lacking, but I just got back into it all, so this is just me starting off! I usually go through a pre-programmed elliptical workout that lasts about 30 minutes, including cool down. That way my heart rate is going and my body is in burning mode. Then I lift for about 20 minutes, depending on what my target is for that day. I am no expert in this, but my dad played football in college and such and had a trainer while doing so. That's what his trainer had him do. It worked really well for him! I hope this helps!
Work burns calories. Not heartrate. Heartrate is just an indicator of work in a very specific setting.0 -
stop watching the tv , pretty much.
bahahahahahahahaha0 -
I wear a Garmin fitness watch and it has totally taken me to the next level in fitness! It definitely is a numbers game and paying attention to the heart rate zone you need to be in for fat burning..versus just exercising your heart. I have it down to an exact science!0
-
fat burning zone is bs0
-
In a way they're kind of right. It's always good to do at least 10 minutes of a warm up/ cardio before strength, to prepare the muscles & get oxygen flowing to them.0
-
if you are doing sets of 12-15 you are not lifting as heavy as you can ..
You might benefit from increasing the weight and getting into the 6-8 rep range...
I work out in that range and did my upper routine today and burned about 500 cals according to my body fit media...
yup hes right. If I could do more than 10 reps with good form i always up the weight and always try to hit no lower than 7 reps. i usually do 8-9. Never sacrifice good form for heavier weight. the form will build the muscles and burn more calories. just stay at a deficit and you won't need cardio.0 -
Fat burning zone is actually NOT bs at all...0
-
Fat burning zone is actually NOT bs at all...
here's why. do you know if you sit on your *kitten* all day and bum around, your body will burn NOTHING but fat? Thats right, if the fuel source of activity mattered at all, then the sit around on your *kitten* all day exercise program should be the best one ever since it does nothing but burn through your fat stores.
So why does the zone not matter? So you spend a good amount of time trying to stay in your fat burning zone. Good for you. Then you eat anything, and it goes right back into filling those same fat stores.
This is why the fuel source of exercise means squat. And why the goal is to be burning as many calories as possible. The better you can make a deficit, the better your fat loss will be.0 -
Fat burning zone is actually NOT bs at all...
here's why. do you know if you sit on your *kitten* all day and bum around, your body will burn NOTHING but fat? Thats right, if the fuel source of activity mattered at all, then the sit around on your *kitten* all day exercise program should be the best one ever since it does nothing but burn through your fat stores.
Ummm...LOL thanks but no thanks for your advice...I've managed to burn over 2,000-3,000 calories a day on my own at the gym and have lost over 88 lbs in 7 months so it doesn't matter what anyone else tells me! I'm in nursing school and have learned a lot about the body and my own body and KNOW how to burn the goo the right way so thanks..but NO thanks!0 -
Drop sets, supersets, accelerated cardio0
-
Fat burning zone is actually NOT bs at all...
here's why. do you know if you sit on your *kitten* all day and bum around, your body will burn NOTHING but fat? Thats right, if the fuel source of activity mattered at all, then the sit around on your *kitten* all day exercise program should be the best one ever since it does nothing but burn through your fat stores.
So why does the zone not matter? So you spend a good amount of time trying to stay in your fat burning zone. Good for you. Then you eat anything, and it goes right back into filling those same fat stores.
This is why the fuel source of exercise means squat. And why the goal is to be burning as many calories as possible. The better you can make a deficit, the better your fat loss will be.
LOL this really means nothing to me...since I've managed to lose over 88 lbs on my own...your advice is ridiculous! the zone absolutely matters!0 -
This content has been removed.
-
Calorie burn should not be the focus of weight lifting. Weight lifting is done for body composition purposes - to maintain LBM, or when at a surplus, to gain LBM. Whatever calorie burn you get is a 'bonus'.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.2K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 421 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 23 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions