Strength Training Calories Burned

namrettik
namrettik Posts: 127
edited September 2024 in Fitness and Exercise
For those of you who strength train (heavy weights), how do you figure the time you put in for your exercise? Is it roughly one minute per set of five? The real time you're in the weight room?

And how should I calculate calories burned after actual gym time to account for muscle repair, etc.?


I want to make sure my body is getting what it needs so it doesn't cannibalize the muscles I just tried to build up.

Replies

  • Shanzstar
    Shanzstar Posts: 197
    it may help to get a hrm. I had to because i wanted to be exact.
  • shaunshaikh
    shaunshaikh Posts: 616 Member
    Heart rate monitors aren't great for estimating calories burned during strength training, but honestly nothing is. The fact of the matter is that a bulk of the calories you burn when you weight train come after you are done, when your body is repairing the muscles you worked on.

    Your best bet to make sure you don't lose muscles is to have proper nutrition. Focus on micros, make sure to have enough protein (at least 1 gram for every pound of lean muscle mass), and after your workouts have some kind of liquid simple carb and protein mixture. Some world class athletes actually drink chocolate milk after workouts, but you would be good enough to have orange juice and soy powder or something like that. The idea is that when your body begins repairing itself, it has a quick supply of nutrients to begin the process.
  • HilarieXcore
    HilarieXcore Posts: 214 Member
    There's too many variable in determining calories burned for strength training. An HRM can't figure it out correctly.
    Just take it as a bigger deficit & don't worry about it.

    Edit: Shaun beat me to it with a way better explanation.
  • amberaz
    amberaz Posts: 328 Member
    I don't really eat back strength training calories. Make sure you eat enough protein and have a protein shake after you traing and you should be fine.
  • shaunshaikh
    shaunshaikh Posts: 616 Member
    Not eating back any strength training calories isn't exactly a great strategy either. You actually burn a ton of calories due to strength training, if you're doing it right. My friend had his RMR measured within a day of lifting weights and it was measured at 3,800 Cal, even though the online estimating tools had him closer to 2,300. I just use that as an example to show that your caloric burn from lifting weights could be much greater than you could possibly imagine.

    In general, if you're having enough protein, fat (at least 20%), carbs (fiber!), 5-6 servings of vegetables a day, 2-3 servings of fruit a day -- you're probably eating enough calories.
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