Calories burned weight lifting vs. Cardio

When you lose weight you lose lean body mass along with fat. Lifting weights helps minimize the amount of lean mass lost. It also helps you get/stay strong. Finally, it helps your physique so you end up looking better once you lose the fat.

My experience:
Cardio only weight loss="skinny fat"
Lifting + cardio loss=awesome

cherylmurray83 wrote: »

Hey, can someone who is fairly knowledgeable on the subject explain to me the benefits of weight lifting for weight loss? I only burn around 190 calories doing 45 minutes of weight lifting, but I'd burn about 450 doing the same amount of cardio. I understand it had something to do with metabolic burn or something or other... If anyone knows of a good article to help me understand I'd appreciate it! Being encouraged to eat more while burning less had me wary!

Resistance training helps you to retain lean mass and maintain bone density when you're in deficit. CV work helps your stamina, and cardiovascular efficiency.

Resistance training doesn't burn a significant volume of calories, CV work can. If you're struggling to maintain your calorie deficit without doing some training then CV work can be used to give you more deficit to work with.

It's about balance, neither one is a panacea. Doing a bit of both pays more dividends, unless you have specific goals around sports performance when you'll bias one way or the other.

TeaBea wrote: »

Yes, muscle burns calories at rest (fat does not) but the calorie burn is pretty small. So the metabolic advantage is not significant.

I agree and disagree. One pound of muscle will burn approximately 50 calories a day just in the process of maintaining its existence. If you add just one pound of muscle, your body will burn at least (but probably more than) an extra 1,500 calories a month. Yes, that seems small, but imagine if you add 5 pounds of muscle.......more than 7,500 calories a month.

The important little thing I remember is that cardio burns calories now, strength training burns calories now and later (yes, I know diet is important too).

Based on my own experience, when I did cardio, the pounds shed quickly, but came back just as quickly whenever I took a break (maybe a week or two) from my workout regiment. When I would restart, it was tough to get back to that new weight I had achieved. When I switched to mainly strength, but still with some cardio intermingled, the pounds came off slow (but steady), and my weight didn't jump dramatically during any breaks.......and if I did take a break and came back, it was quicker and easier to rebound to my pre-break measurements.

Hornsby wrote: »

jeremywm1977 wrote: »

TeaBea wrote: »

Yes, muscle burns calories at rest (fat does not) but the calorie burn is pretty small. So the metabolic advantage is not significant.

I agree and disagree. One pound of muscle will burn approximately 50 calories a day just in the process of maintaining its existence.

That's an outdated wive's tale. the consensus these days is 6-10 per day.

Thanks for the update, and my apologies for sharing old "wive's tales". Nonetheless, adding muscle does have a greater benefit for losing weight and maintaining that loss over the long term than cardio, even if it is incremental.

What I usually tell people.......do what you are comfortable with, do what you can sustain, and above all, do what you enjoy.

jeremywm1977 wrote: »

Hornsby wrote: »

jeremywm1977 wrote: »

TeaBea wrote: »

Yes, muscle burns calories at rest (fat does not) but the calorie burn is pretty small. So the metabolic advantage is not significant.

I agree and disagree. One pound of muscle will burn approximately 50 calories a day just in the process of maintaining its existence.

That's an outdated wive's tale. the consensus these days is 6-10 per day.

Thanks for the update, and my apologies for sharing old "wive's tales". Nonetheless, adding muscle does have a greater benefit for losing weight and maintaining that loss over the long term than cardio, even if it is incremental.

What I usually tell people.......do what you are comfortable with, do what you can sustain, and above all, do what you enjoy.

I agree, just thought that it should be noted that you might burn 200 calories extra per month per lb of muscle but that is far cry from 1500. Didn't want anyone to think 1500 was the case.

I do a metobolic workout each week. This work consists of heavier weights with the goal of reaching muscle failure. I also do straight cardio, yoga, boot camp and TRX workouts. The strength I gain from metobolic training has significantly increased my performance the other areas. An example of a metobolic workout:

Equipment: 20 lb Dumbbells and 12 kg kettlebell (or appropriate weight for you) and a large exercise ball to lay on.

1. 10 regular kettlebell swings
2. Using Dumbbells, clean and jerk for 35 seconds, rest for 15 and repeat for a total of 3 sets weights should be heavy enough that the motion from your legs pushes the weights overheard. Don't the arms into a shoulder press.
3. 10 kettlebell swing stepping in and out
4. Goblet squat with kettlebell for 35 seconds, rest for 15 and repeat for a total of 3 sets
5. 10 kettlebell swings switching hands at eye level
6. Layover ball with Dumbbells for chest press for 35 seconds, rest for 15 and repeat for a total of 3 sets
7. 10 kettlebell swings with right arm only
8. Row - in lunge position, place kettlebell outside right foot. Use right arm as weight bench on right leg. Row kettlebell with left arm in a dragging motion toward your hip. Do for 30 seconds then switch sides. Rest for 15 seconds and repeat for a total of three sets (one set includes both left and right sides)
9. 10 kettlebell swings left arm only
10. Layover ball with Dumbbells. While left arm is up straight, pec fly with right for 30 seconds and switch to left side for 30. Rest for 15 and repeat for a total of 3 sets
11. 10 kettlebell swings overhead
12. Farmers March. Using Dumbbells or kettlebell, hold weights overhead with biceps by ears for 35 seconds, rest for 15 and repeat for a total of 3 sets.
13. Rest for 2 minutes and repeat steps 1 - 12.

I see someone finally got around to mentioning bone density increase, so let me round it out with the ~30-40% reduction in cancer risk that comes with heavy lifting.

Full0fWin wrote: »

I see someone finally got around to mentioning bone density increase, so let me round it out with the ~30-40% reduction in cancer risk that comes with heavy lifting.

I have never heard of this. What type of cancers are we talking about?

I'd like to see some of the studies. You posted a link to Mercola, who is a quack, and that was just an article. I didn't see the study. Was it there?

Hornsby wrote: »

I'd like to see some of the studies. You posted a link to Mercola, who is a quack, and that was just an article. I didn't see the study. Was it there?

If you expand Sources & References, you will get a link to http://cebp.aacrjournals.org/content/18/5/1468.abstract

Conclusions: Higher levels of muscular strength are associated with lower cancer mortality risk in men, independent of clinically established measures of overall and central adiposity, and other potential confounders. (Cancer Epidemiol Biomarkers Prev 2009;18(5):1468–76)

BrianSharpe wrote: »

I wouldn't quote Mercola either.....if he said the sky was blue I'd look out the window to check....

However, there is a growing body of evidence that supports the assertion that strength training helps maintain (and at time improve) cognitive function as we age ...

hiphealth.ca/blog/weight_training_improves_cognitive_function_in_seniors

ncbi.nlm.nih.gov/pmc/articles/PMC3514552/

not to mention the physical benefits.

Short answer.....do both! Weight loss is a function of energy balance but numerous studies have shown that those who exercise regularly are more likely to keep the weight off in the long term.

A lot of these studies are showing that previously demonstrated benefits from doing cardio can also be achieved with resistance training. The benefits -- e.g. the cognitive function study--are not exclusive to resistance training.

ormondbeachhouse wrote: »

I do a metobolic workout each week. This work consists of heavier weights with the goal of reaching muscle failure. I also do straight cardio, yoga, boot camp and TRX workouts. The strength I gain from metobolic training has significantly increased my performance the other areas. An example of a metobolic workout:

Equipment: 20 lb Dumbbells and 12 kg kettlebell (or appropriate weight for you) and a large exercise ball to lay on.

1. 10 regular kettlebell swings
2. Using Dumbbells, clean and jerk for 35 seconds, rest for 15 and repeat for a total of 3 sets weights should be heavy enough that the motion from your legs pushes the weights overheard. Don't the arms into a shoulder press.
3. 10 kettlebell swing stepping in and out
4. Goblet squat with kettlebell for 35 seconds, rest for 15 and repeat for a total of 3 sets
5. 10 kettlebell swings switching hands at eye level
6. Layover ball with Dumbbells for chest press for 35 seconds, rest for 15 and repeat for a total of 3 sets
7. 10 kettlebell swings with right arm only
8. Row - in lunge position, place kettlebell outside right foot. Use right arm as weight bench on right leg. Row kettlebell with left arm in a dragging motion toward your hip. Do for 30 seconds then switch sides. Rest for 15 seconds and repeat for a total of three sets (one set includes both left and right sides)
9. 10 kettlebell swings left arm only
10. Layover ball with Dumbbells. While left arm is up straight, pec fly with right for 30 seconds and switch to left side for 30. Rest for 15 and repeat for a total of 3 sets
11. 10 kettlebell swings overhead
12. Farmers March. Using Dumbbells or kettlebell, hold weights overhead with biceps by ears for 35 seconds, rest for 15 and repeat for a total of 3 sets.
13. Rest for 2 minutes and repeat steps 1 - 12.

All workouts are "metabolic". Tagging the word "metabolic" to it doesn't mean it's going to be more advantageous than someone lifting barbells or machine weights.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition