How Many Calories Do You Burn With Each Exercise?

There are so many different ways to calculate how many calories are burned while you lift weights. Some are more accurate than others. But, there's one that I can always relate to - weight lifting. At rest (when you're watching Netflix), your entire body is working at a Pounds per Second (Pounds per Muscle, pound per pound) rate. (For a 150-pound man, that being around 68 calories burned per hour when lifting weights.)

 

So now we know what we need to know how many calories are burned while we are lifting weights. How many calories do you burn while you're lifting weights? Most people would say, "Well, I'm not going to guess and then guess again." That's why I'm going to tell you about my favorite post-workout meal - a post-workout meal containing lean protein (e.g., chicken, tuna, chicken breast) and lots of vegetables (carrots, celery, zucchini, cauliflower, broccoli, etc.)

 

The next question you might have is, "So, now I know I need to put on some dumbbells or maybe even a bench press." Good idea, but by no means essential. Here's why:

 

In a nutshell, there are three major factors that determine how many calories you burn during a workout - your weight or strength training session, how much you eat immediately after your workout and how long after your workout your muscles "pool up" their nutrients and get ready to repair themselves. When we lift weights, our muscles are forced to work hard for a long period of time (we could do other exercises such as running, but this article is about building strength) in order to gain maximum benefit. During our lifting workouts, these three factors - the weight or strength training session, the time it takes for your muscles to recover and the amount of calories you eat (the post-workout meal) - decide how many calories we actually burn during each individual workout. But, of course, these aren't the only factors. For example, you need to factor in your diet when determining how many calories you are burning during your workouts.

 

Now, I know I've mentioned this before, but it's worth repeating: when you lift weights and "pump iron", you're really engaging in a lot of high intensity aerobic activity. Yes, it's true. Aerobic activity is very important in any fat loss and weight loss plan. But, as I've alluded to above, you also need to factor in your diet when calculating how many calories are being burned during each strength exercise session. If you're not eating right, you won't be burning calories at a high enough rate to support your goals.

 

A great way to determine your calorie burn potential is to divide your total body mass in half and use that figure as your starting point for calculating your total caloric intake for each day. It doesn't have to be exact, but just give yourself a goal like 2021 calories per day. Once you reach this number, then you know that you can keep up with your strength training workouts if you're going to continue losing weight and gain strength. Once you reach this point in your weight training program, you can make adjustments in your diet to support yourself further. But, if you did lose weight, then you'll need to cut down on your caloric intake again to maintain your strength.

 

Now, if you are someone who has been gaining weight and has found out that your cardio workouts are not supporting it, you may need to add some cardio machines to your workout routine. This can be as simple as using a stair climber at home or taking the stairs instead of the elevator at work. You can use cardio machines to complement your weight training workouts, or they can work alone. Either way, don't forget that the purpose of these machines is to burn calories and lose weight. As long as you are doing these exercises properly, then they will do their job.

 

If you want to build up your strength, you'll need to lift heavier weights. So, if you weigh around 180 pounds, you should be looking at lifting an extra twenty-five pounds in the form of dumbbells, barbells, or a pair of dumbbells and a barbell. Again, these numbers depend upon your height and weight. Once you get to this point in your training, remember that you still need to burn calories, gain strength, and keep your metabolism going.

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