Defining cardio and defining strength training

Not sure if you want to use "strength" training as a indicator for a weight loss benefit. Usually those who are doing strength training are there to build muscle, and therefore are taking in more calories and will gain weight respectively.

It's hard to define how many calories you are using from said weights in your post. If it's easy for you, middle of the road, or tough for you to lift those weights then that all factors into how many calories that burns. To get the best effect of strength burn, lift weights that you can only do about 8 reps at a time with. Aim for maybe 3-4 sets.

I've been on websites that "guestimate" your calories burned via how much time you've spent lifting versus the resistance. Even though I was lifting 35 lbs during curls, shoulder presses, and a variety of other exercises, it was only around 30 calories for the entire 4 sets of one particular exercise (let's say curls) for a total of 20 reps (in each set) in a little over 20 minutes.

Just take the benefit of keeping muscle mass from exercising and diluting the catabolic rest period, and the calorie burning power of muscle maintenance. Keep up with cardio for the measurements on MFP.

Edit for clarity.

Lifting heavier is definitely a more efficient way to build muscle BUT go on youtube or google and look up Herschel Walker. You may know of him as a former football player, won the Heisman and doesn't even remember accepting the award because of undiagnosed brain injuries, arguably one of the best football players ever. He later forayed into mixed martial arts.

His biggest training tool is push ups. All different kinds of body-weight only push ups and pull ups. His work outs are insane. Keep in mind, though, his genetics play a part in what an athlete he is, but there is definitely something to be said for body-weight exercises.

Anyway, I've found that the best mix is around 3-4 days a week of cardio (I typically do 4) and about 4 days a week of strength training. I do my upper body work on days that I do HIIT, lower body work on days that I don't do any cardio. More weight will maximize your results in less time than doing body weight only. This is for weight loss while still strengthening the muscle that you have. But remember, you need to fuel your body to support that kind of heavy exercise, while still creating a caloric deficit to lose fat. You will lose some muscle mass, but focusing on strength training will keep that muscle mass loss to a minimum, and help you to burn fat more efficiently.

I am starting to sound like a dead horse. If you want to run, because you like to run go for it. If you're doing "cardio" to lose weight, try something else. Large amount of cardio, with low calorie intakes are a sure fire way to lose muscle mass. The loss of muscle leads to a slower metabolism. Good luck with your weight loss goals for 2012.

The only form of "cardio" I would do is sprint and I don't mean on the treadmill. Sprinting is anaerobic in nature. That means while you're sprinting your getting the same effects as you were weight training.

I good set that I like to do (and will be doing) is 3 sessions of weight training and 1-2 sessions of sprints. I would never do sprints before or after leg day.