eating and lifting weights
wells0707
Posts: 251 Member
Now that I switched my workout to mostly weight lifting I don't know how many calories I am burning. Any suggestion on how to change my calories to fit the weight lifting? I lift about 15 pounds right now and do it about 35 to 40 minutes (Challean Extreme) I don't want to over eat, but I don't want to under eat either. Suggestions??
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Let me also add that I run a few times a week, but I already know how to figure that part in
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The best rule of thumb is the calculate your TDEE (Total Daily Energy Expenditure) and subtract 15-20% and eat around that, it will already include your "exercise calories" so you dont have to add them in and guess. I lift havy 3x a week and do minimal cardio, my TDEE is 2089 and I subtract 20% leaving me with around 1600-1700 calories per day. Plenty to keep me full and satisfied while lifting but enough of a deficit to see about .25-.5 lb of weight loss each week. I remind myself that this is not a race.0
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Thanks..I will look in to that.0
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Anyone else?0
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I'm going to be blunt so forgive me; lifting 15 pounds is hardly "lifting" and not really something you need to change your diet to accomodate.
Heck woman, your PURSE weighs 15 pounds! A bag of groceries weighs 15 pounds! I would consider that program more along the lines of cardio.
Regardless, the best way to figure out your calorie needs is to wear a HRM or Bodymedia device and see what your burn is. Use that to calculate your TDEE (as Bethany mentioned) and go from there.0 -
The best rule of thumb is the calculate your TDEE (Total Daily Energy Expenditure) and subtract 15-20% and eat around that, it will already include your "exercise calories" so you dont have to add them in and guess. I lift havy 3x a week and do minimal cardio, my TDEE is 2089 and I subtract 20% leaving me with around 1600-1700 calories per day. Plenty to keep me full and satisfied while lifting but enough of a deficit to see about .25-.5 lb of weight loss each week. I remind myself that this is not a race.
She hit the nail on the head...!
This group is super helpful, and chock full of people with amazing knowledge: http://www.myfitnesspal.com/topics/show/717565-in-place-of-a-road-map
Dan is amazing.0 -
I use this formula from www.livestrong.com./article/33469- how-to-calculate-calories-burned-weight-lifting.
Your current weght x total minutes lifting x intensity.
Body builder effort = .055, circuit training w/weight = .042, free weights =.039 & light lifting w,moderate effort = .028.
Do not use HRM for weights, only for cardio.0 -
It may not be lifting to you, but its a good start for me. By the time I finish my reps I can't do any more. I will lift heavy like the bad boys and girls one day, but for now..that all I got. So far I have been logging it as cardio because I can't figure out another way.0
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It may not be lifting to you, but its a good start for me. By the time I finish my reps I can't do any more. I will lift heavy like the bad boys and girls one day, but for now..that all I got. So far I have been logging it as cardio because I can't figure out another way.
In all seriousness, you will never "lift heavy like the bad boys and girls" if you're lifting 15 pounds.
I don't know what lifts you're doing, but 15 lbs is definitely insufficient for accomplishing anything worth your time, frankly.
Do you work out at home or at a gym?0 -
I use this formula from www.livestrong.com./article/33469- how-to-calculate-calories-burned-weight-lifting.
Your current weght x total minutes lifting x intensity.
Body builder effort = .055, circuit training w/weight = .042, free weights =.039 & light lifting w,moderate effort = .028.
Do not use HRM for weights, only for cardio.
I've found this formula to be helpful. That said, what kind of lifting are you doing? That level of effort is important. When you say you're lifting 15 Lbs, what does that mean? When I lift, my weight is different on all of my exercises...obviously, I squat more than I can bench because my lower body is just more powerful (as is everyone's).
Do you have a specific program you're following or are you just haphazardly picking up weights? I would recommend following an actual program that includes compound lifts like squats, bench, dead lifts, overhead press, rows, etc as the foundation of your routine. These will benefit you the most in RE to burning more calories as you are working the biggest muscles in the body. If all you're doing is 15 Lb curls or something, honestly, that isn't doing much for you. 3x5 reps for strength gains...3x8 for hypertrophy (i.e. toning)...you should be struggling mightily on your last reps to get the weight up.0 -
It may not be lifting to you, but its a good start for me. By the time I finish my reps I can't do any more. I will lift heavy like the bad boys and girls one day, but for now..that all I got. So far I have been logging it as cardio because I can't figure out another way.
If you calculate your BMR and TDEE, and manually set yourself up in MFP with a 10-20% deficit of your TDEE, there is NO reason you actually need to LOG your exercise. The deficit is already there....
And, Jonny is right... 0 -
Don't Log it as any Calories, use it as a buffer for all the times you eyeball foods to log them.0
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I work out at home. I just started Chalean Extreme. There are different moves throughout the entire workout. Before that I was doing P90X with 12 lbs. I couldn't do some of the moves with heavier weights if I tried. I'm sure I will get stronger as it goes on and increase again, but for now...15lbs is where I am. So far it has been effective for my current goals. I have definately lost inches from arms and legs and have decent muscle definition. Thanks for all the info so far.0
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When I do my strength training DVS, I wear a heart rate monitor and log the exercise as "circuit training" in the cardio category. The calories burns varies greatly. For an upper body workout, I may burn 250 calories in an hour. For a lower body workout that really gets my heart going, I may burn 450 calories.
I found I really needed to measure how many calories I was burning during strength training because at first I would not count them and was undereating - and that caused me to plateau.0 -
Just try to lift more than 15 lbs...a good program is 3x5 or 3x8 reps.
I'm 5'3, 137 lbs, and right now I squat 115 lbs at 3x8, bench 75 3x8. Just an example... 15 lbs is definitely different for upper and lower, depending on the types of lifting you're doing. I use 15 lbs for side lateral raises.0 -
"15lbs is where I am"
Goodness, people. 15 lbs is where she is, period. She didn't say "15 lbs is all I ever want to lift." Let us assume that she'll lift more when she can and that she'll push herself along as best she can.
Encourage her, but please -- do try and remember that every bad boy and girl was once a beginner.0 -
"15lbs is where I am"
Goodness, people. 15 lbs is where she is, period. She didn't say "15 lbs is all I ever want to lift." Let us assume that she'll lift more when she can and that she'll push herself along as best she can.
Encourage her, but please -- do try and remember that every bad boy and girl was once a beginner.
She can lift a lot more than 15 pounds. I absolutely guarantee it.
An average baby weighs more than that at 6 months old. Do you think she was incapable of picking up her baby?0 -
"15lbs is where I am"
Goodness, people. 15 lbs is where she is, period. She didn't say "15 lbs is all I ever want to lift." Let us assume that she'll lift more when she can and that she'll push herself along as best she can.
Encourage her, but please -- do try and remember that every bad boy and girl was once a beginner.
She can lift a lot more than 15 pounds. I absolutely guarantee it.
An average baby weighs more than that at 6 months old. Do you think she was incapable of picking up her baby?
Yeah, but do you lift a baby with one arm and then press them up over your head??
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I work out at home. I just started Chalean Extreme. There are different moves throughout the entire workout. Before that I was doing P90X with 12 lbs. I couldn't do some of the moves with heavier weights if I tried. I'm sure I will get stronger as it goes on and increase again, but for now...15lbs is where I am. So far it has been effective for my current goals. I have definately lost inches from arms and legs and have decent muscle definition. Thanks for all the info so far.
I use the MFP calorie number for circuit training, as my lifting is continuous as if it would be a circuit. Take the number of minutes, say 30, and cut it in half, and use that calorie number. Works for me over the years. If I burn a little more or less, no big deal. Good luck in your journey and stay with it.0 -
So far I have been logging it as cardio because I can't figure out another way.
Keep logging it as cardio, it's not "lifting". I'm not saying your 15lbs isnt lifting, I'm saying holding a weight while doing a work out video isn't lifting.0 -
"15lbs is where I am"
Goodness, people. 15 lbs is where she is, period. She didn't say "15 lbs is all I ever want to lift." Let us assume that she'll lift more when she can and that she'll push herself along as best she can.
Encourage her, but please -- do try and remember that every bad boy and girl was once a beginner.
She can lift a lot more than 15 pounds. I absolutely guarantee it.
An average baby weighs more than that at 6 months old. Do you think she was incapable of picking up her baby?
Yeah, but do you lift a baby with one arm and then press them up over your head??
i do0 -
"15lbs is where I am"
Goodness, people. 15 lbs is where she is, period. She didn't say "15 lbs is all I ever want to lift." Let us assume that she'll lift more when she can and that she'll push herself along as best she can.
Encourage her, but please -- do try and remember that every bad boy and girl was once a beginner.
She can lift a lot more than 15 pounds. I absolutely guarantee it.
An average baby weighs more than that at 6 months old. Do you think she was incapable of picking up her baby?
Yeah, but do you lift a baby with one arm and then press them up over your head??
I could
If the only exercise she's doing is an OHP then maybe 15 lbs per arm is sufficient for now. If it is, then she should be trying out 17.5 lbs next workout. And 20 the one after that.
And of course no one OHPs the same amount they can squat, deadlift, etc.0 -
"15lbs is where I am"
Goodness, people. 15 lbs is where she is, period. She didn't say "15 lbs is all I ever want to lift." Let us assume that she'll lift more when she can and that she'll push herself along as best she can.
Encourage her, but please -- do try and remember that every bad boy and girl was once a beginner.
She can lift a lot more than 15 pounds. I absolutely guarantee it.
An average baby weighs more than that at 6 months old. Do you think she was incapable of picking up her baby?
Ditto this^^^ and I'm not trying to be mean here...I'm trying to be helpful in telling the OP that what she's doing really doesn't qualify as "strength" training or "resistance training" What she is doing is basically cardio with some added weight.
When my wife started weight training with me, she was all worried because all she had ever done was either machines or the tiny little dumbbells...never squated or benched or did a dead-lift in her life. Low and behold, she could pretty easily squat the barbell (45 Lbs) and is now up to about 130 Lbs after a couple of months. Bench...yup, she could do the bar as well. She'd just never pushed herself with heavy weights.
OP, it sounds like you don't have access to a lot of gym equipment...I personally think you'd benefit more from a good body weight resistance routine...what you're currently doing is pretty much weighted cardio, which is not the same thing as strength training.
Here's a good starting point for such routines...
http://www.nerdfitness.com/blog/workouts/0 -
"15lbs is where I am"
Goodness, people. 15 lbs is where she is, period. She didn't say "15 lbs is all I ever want to lift." Let us assume that she'll lift more when she can and that she'll push herself along as best she can.
Encourage her, but please -- do try and remember that every bad boy and girl was once a beginner.
She can lift a lot more than 15 pounds. I absolutely guarantee it.
An average baby weighs more than that at 6 months old. Do you think she was incapable of picking up her baby?
I agree and disagree. I agree with Squirrel that for use in P90X and the alike that 15 lbs is a good weight to use. But, I agree with Jonny as well, that most women grately under estimate what they can and can't lift. There is a reason why a lot of women are constantly adding weight during 5x5 and NROLFW, and I mean really jumping in numbers, it is because they seriously under estimate their bodies.
OP: That being said, when it comes to P90X, I burned about 400-500 calories on the lifting DVDs (that was before I swapped to real lifting). P90X is nice, but you will get faster muscle tone and definition if you shift to a compound lifting routine. But that being said, if all you have to work with (or want to work with) are the videos like P90X, and the one you are doing now, then I would wear a HRM and log it as circuit training as someone else has suggested. Also, look into the TDEE/BMR method as you will find it much easier having to only eat to a certain number and not having to jump around in calorie intake everyday.0 -
"15lbs is where I am"
Goodness, people. 15 lbs is where she is, period. She didn't say "15 lbs is all I ever want to lift." Let us assume that she'll lift more when she can and that she'll push herself along as best she can.
Encourage her, but please -- do try and remember that every bad boy and girl was once a beginner.
She can lift a lot more than 15 pounds. I absolutely guarantee it.
An average baby weighs more than that at 6 months old. Do you think she was incapable of picking up her baby?
Yeah, but do you lift a baby with one arm and then press them up over your head??
I can....I actually shoulder press 25 lbs (dumbbells)...and went from 10 lbs to 25 lbs in 5 weeks.0 -
"15lbs is where I am"
Goodness, people. 15 lbs is where she is, period. She didn't say "15 lbs is all I ever want to lift." Let us assume that she'll lift more when she can and that she'll push herself along as best she can.
Encourage her, but please -- do try and remember that every bad boy and girl was once a beginner.
YES...This ^^^ She said everything I was thinking!0 -
I use this formula from www.livestrong.com./article/33469- how-to-calculate-calories-burned-weight-lifting.
Your current weght x total minutes lifting x intensity.
Body builder effort = .055, circuit training w/weight = .042, free weights =.039 & light lifting w,moderate effort = .028.
Do not use HRM for weights, only for cardio.
Thanks for posting this. I wonder how accurate it is? It gives me a number that is 50% higher than what the MFP cardio weight lifting number is.
I've seen many here post that the MFP number is "too high." (A position that I disagree with.) If so, then this livestrong number must be WAAAAAYYYY too high.0 -
Now that I switched my workout to mostly weight lifting I don't know how many calories I am burning. Any suggestion on how to change my calories to fit the weight lifting? I lift about 15 pounds right now and do it about 35 to 40 minutes (Challean Extreme) I don't want to over eat, but I don't want to under eat either. Suggestions??
Under the Cardio section there is a selection called Strength Training. Not entirely sure how accurate it is but it's there for things like pushups, etc and I would think it's suitable for what you are doing right now.
Having said that, I know that if I do a good cardio warmup (20-30 mins treadmill or elliptical) before I do my strength session then I burn a lot more calories. I wear an HRM so I know what I've burned.0 -
I am a beginner also and when I read her question I thought to myself, that is EXACTLY what I need to know as well.
I found a training program on bodybuilding.com, its the Live Fit program. And for beginners, she says to only lift 60% of what your max is, as a beginner, for the first 30 days. Understand that when you are NEW to a weight training program, these exercises can leave you very sore. Our bodies are not used to it. And your not supposed to over-do it for the first month. Your supposed to gradually get your body used to the weights, THEN increase I am very sore this week from lifting. And I could have easily done heavier weights.
Sure she could probably lift more, but she shouldn't right now according to Live Fit. With every exercise, my weights will fluctuate. If I am doing dumbbell curls, I am curling 15 pounds. Its the right amount for me as a "beginner". Now if I am bench pressing, that's a different story. Im sure the same goes for her. So lets not all be so hard on her 0 -
I kinda agree with every one - 15lbs is, well, just lifting the grocery bag or a baby... but perhaps there is a reason for this - illness, injury or whatever...I started working with a trainer and even with him 15lbs was OUT of the question... believe me, the 45lb I cringed, but I could do it! (Even trying to joke with him that I needed lighter!!)...
But if I read this right what you are doing is the Challeen Extreme which is a cardio workout that adds small weights, so please understand that it is not actually LIFTING... it's cardio with weights for extra burn and toning... please keep this in mind when suggesting you are lifting... lifting is completely different!!!
Though what you are doing does have results and I completely support your efforts and if the cardio using resistance is at 15lbs, you are doing GREAT with that PROGRAM... so keep up the GREAT work... as for the burn, try using webmd tracker to find more suitable burn calculator... in essence you are doing a cardio - areobic with weights..but you are not LIFTING so there is a huge difference!!0
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