Burning calories lifting weights
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manolocort
Posts: 1 Member
Hey guys, I am lifting weights several times a day and my goal is to get a lean cut, but I can’t figure out how many calories I am burning. Any suggestions in how to keep track with this? It will really help me!
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Replies
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Not many. That's not why you're lifting. You're lifting to preserve or build muscle.
If you enter it into MFP under cardio it will give you a guess.8 -
To piggyback on NorthCascades, calories in and calories out are estimates. Adding a couple of hundred of potentially burned calories to one side of the equation does not mean much. If you're not trending in the direction you want, you'll need to tweak the types and amount of food you're eating. I wouldn't waste time trying to make an equation look the way you want. Just eat well.
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aside from the calorie burning why are you lifting several times a day? once a day for 30-60 min is sufficient enough if lifiting heavy(proper form is needed of course).16
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CharlieBeansmomTracey wrote: »aside from the calorie burning why are you lifting several times a day? once a day for 30-60 min is sufficient enough if lifiting heavy(proper form is needed of course).
This ^^. And I wouldn't bother trying to track calories burned during weight lifting. It's inconsequential, and it's not the reason one lift weights.10 -
candicew70 wrote: »CharlieBeansmomTracey wrote: »aside from the calorie burning why are you lifting several times a day? once a day for 30-60 min is sufficient enough if lifiting heavy(proper form is needed of course).
This ^^. And I wouldn't bother trying to track calories burned during weight lifting. It's inconsequential, and it's not the reason one lift weights.
I don't lift for calories but I track them and eat them because having the extra food helps with my recovery and my lifts. I feel a distinct difference when I don't add them in. I'm petite and a couple hundred calories make a big difference.16 -
Its listed under cardio exercises(strength training), tell MFP how many minutes, and it will add the calories for you based on your weight.3
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candicew70 wrote: »CharlieBeansmomTracey wrote: »aside from the calorie burning why are you lifting several times a day? once a day for 30-60 min is sufficient enough if lifiting heavy(proper form is needed of course).
This ^^. And I wouldn't bother trying to track calories burned during weight lifting. It's inconsequential, and it's not the reason one lift weights.
I don't lift for calories but I track them and eat them because having the extra food helps with my recovery and my lifts. I feel a distinct difference when I don't add them in. I'm petite and a couple hundred calories make a big difference.
I agree. It make a difference for me as well.7 -
Blackwatch2000 wrote: »candicew70 wrote: »CharlieBeansmomTracey wrote: »aside from the calorie burning why are you lifting several times a day? once a day for 30-60 min is sufficient enough if lifiting heavy(proper form is needed of course).
This ^^. And I wouldn't bother trying to track calories burned during weight lifting. It's inconsequential, and it's not the reason one lift weights.
I don't lift for calories but I track them and eat them because having the extra food helps with my recovery and my lifts. I feel a distinct difference when I don't add them in. I'm petite and a couple hundred calories make a big difference.
I agree. It make a difference for me as well.
And I will third the sentiment. I can't lift and be active without eating my lifting calories. Lethargy, through lack of adequate fuelling, is not pleasant.
Cheers, h.8 -
Calculate your TDEE (I like the calculator on http://scoobysworkshop.com/calorie-calculator/ the rest of the website is crap but the calculator is pretty good) and work with that. Make custom workout and count only 1 calorie for all your workouts (though its not really needed, it just helps you with the logging your exercise part).
This way you're working with your overall fitness level and the calories burned typically. I have found working with TDEE much better than using the calories mentioned in MFP database since I have found the calories can be upto 30% off from the real burn. If you prefer accurate calories burned, there are devices for measuring your calories burned.
Hope this helps.
Stay crunchy.1 -
candicew70 wrote: »CharlieBeansmomTracey wrote: »aside from the calorie burning why are you lifting several times a day? once a day for 30-60 min is sufficient enough if lifiting heavy(proper form is needed of course).
This ^^. And I wouldn't bother trying to track calories burned during weight lifting. It's inconsequential, and it's not the reason one lift weights.
So do you also not track the calories in a banana because the calories are inconsequential?19 -
middlehaitch wrote: »Blackwatch2000 wrote: »candicew70 wrote: »CharlieBeansmomTracey wrote: »aside from the calorie burning why are you lifting several times a day? once a day for 30-60 min is sufficient enough if lifiting heavy(proper form is needed of course).
This ^^. And I wouldn't bother trying to track calories burned during weight lifting. It's inconsequential, and it's not the reason one lift weights.
I don't lift for calories but I track them and eat them because having the extra food helps with my recovery and my lifts. I feel a distinct difference when I don't add them in. I'm petite and a couple hundred calories make a big difference.
I agree. It make a difference for me as well.
And I will third the sentiment. I can't lift and be active without eating my lifting calories. Lethargy, through lack of adequate fuelling, is not pleasant.
Cheers, h.
Agreed--you want to eat more when you lift, especially protein. I guess I meant that the actual calories burned from lifting is going to be low (compared to cardio). And I think on MFP you have to enter in individual exercises, which is the answer to the OP's question. I think you could also just add in a "generic" calories burned (which, depending on how much you weigh, could be 100 calories for a half hour). Tracking calories burned from weight training though seems like (imo) treating it like its cardio, and it's not. If you lift weights for an hour, you need a different kind of recovery meal than if you ran for an hour.2 -
@candicew70, the 'weights' single entry section is for record keeping.
The 'strength training' under 'cardio' gives a calorie burn estimate.
I find eating back 100% of them accurate for me, but some cut the percentage by a constant number according to results and personal data.
Both my cardio and lifting need equal fuelling dependant on the calories burnt. Neither, because I am not an athlete, need a specific recovery meal.
Cheers, h.7 -
This is an interesting question.
Also, what about "afterburn" caloric burn from weight training. Recovery burn from weights can last up to a full day after lifting.
Are there any tools or calculators to accurately account for that?9 -
clintonfry wrote: »This is an interesting question.
Also, what about "afterburn" caloric burn from weight training. Recovery burn from weights can last up to a full day after lifting.
Are there any tools or calculators to accurately account for that?
the after burn is not as long as you think. I know for me its only an hr or two after I lift or workout that my burns are higher but it eventually returns to normal a few hours later.so no its not a full day of afterburn. for example lifting I burn about 5-7 calories a min on average,
I continue burning them for 2-3 hrs after. then its usually the 2-4 I burn just moving around (depending on what Im doing). I tracked this for a month or so just to see if there were any truth to it and for me there isnt.maybe someone else who is more active through the day could keep the burn at a similar level. but once I slow down it slows down.5 -
clintonfry wrote: »This is an interesting question.
Also, what about "afterburn" caloric burn from weight training. Recovery burn from weights can last up to a full day after lifting.
Are there any tools or calculators to accurately account for that?
@clintonfry
It's really not possible to estimate outside a sports science lab and the numbers are most likely going to be tiny.
https://bodyrecomposition.com/research-review/research-review-effects-of-exercise-intensity-and-duration-on-the-excess-post-exercise-oxygen-consumption.html/7 -
I have a setting on my Garmin 920XT for strength training that just tracks time and heart rate -- that will give me an estimate of how much my body has been working during lifting as far as cardio.4
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candicew70 wrote: »CharlieBeansmomTracey wrote: »aside from the calorie burning why are you lifting several times a day? once a day for 30-60 min is sufficient enough if lifiting heavy(proper form is needed of course).
This ^^. And I wouldn't bother trying to track calories burned during weight lifting. It's inconsequential, and it's not the reason one lift weights.
So do you also not track the calories in a banana because the calories are inconsequential?
I don't eat bananas so no to that one, but I will say that when putting in a recipe in the recipe calculator I won't include things like fish sauce because the calories in a two tbsp of fish sauce (~12 calories) in a recipe that will end up being four servings is inconsequential. If I had a reason to track sodium then I would, but don't and thus.3 -
candicew70 wrote: »CharlieBeansmomTracey wrote: »aside from the calorie burning why are you lifting several times a day? once a day for 30-60 min is sufficient enough if lifiting heavy(proper form is needed of course).
This ^^. And I wouldn't bother trying to track calories burned during weight lifting. It's inconsequential, and it's not the reason one lift weights.
So do you also not track the calories in a banana because the calories are inconsequential?
I don't eat bananas so no to that one, but I will say that when putting in a recipe in the recipe calculator I won't include things like fish sauce because the calories in a two tbsp of fish sauce (~12 calories) in a recipe that will end up being four servings is inconsequential. If I had a reason to track sodium then I would, but don't and thus.
That's a very different order of magnitude to what may be 200 - 250 calories from a strength workout, maybe 3 or more times a times a week.5 -
clintonfry wrote: »This is an interesting question.
Also, what about "afterburn" caloric burn from weight training. Recovery burn from weights can last up to a full day after lifting.
Are there any tools or calculators to accurately account for that?
Just because an “afterburn” might “last up to a full day” doesn’t mean it is a large amount. While the “afterburn” effect can be sustained, it is often only 2-5 calories per hour. It’s not like you are maintaining the workout intensity for the full 24 hours.
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@clintonfry
It's really not possible to estimate outside a sports science lab and the numbers are most likely going to be tiny.
https://bodyrecomposition.com/research-review/research-review-effects-of-exercise-intensity-and-duration-on-the-excess-post-exercise-oxygen-consumption.html/[/quote]
this is another interesting issue. i have been reading articles like the one that you linked that indicates the recovery burn is less than previously thought. but that doesn't reconcile the anecdotal evidence to the contrary.
ive struggle with weight maintenence on and off for the last decade. and i can observe much better weight loss results with heavy lifting (60%-70% of max) and mild cardio than with just cardio. but I'm pretty heavy. is this possibly a "diminishing returns" sort of deal?
what i mean is: can the afterburn effect be more pronounced in people who are further away from "ideal" body mass? and the closer to ideal that you get, the less the afterburn effect is?2
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