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doberso
PostPosted: Sat Sep 07, 2019 8:19 pm  Reply with quote



Joined: 19 Aug 2019
Posts: 9

When you want to torch calories and burn fat, do you make a beeline for the cardio machines? Surprise: You might want to head over to the barbell instead. Here's the deal on how many calories you burn lifting weights—and afterward.

A few noteworthy perks: stronger and denser bones, increased muscle mass and strength, boosted metabolism, decreased body fat, increased joint stability, improved endurance and cardiovascular health, better functional strength (think: carrying groceries), and more confidence. Yeah, that's a lot. (Read more: The Major Benefits of Lifting Weights)

But when many people take up weightlifting, they have a few specific goals in mind: to burn calories, build muscle, and boost their metabolism. (Ahem...15 Transformations That'll Inspire You to Start Lifting Weights)

Does Lifting Weights Burn Fat?
You probably already know it builds muscle. But there's more good news: If your goal is to shed body fat and your current cardio-heavy workout just isn't cutting it, strength training can be a total game-changer.

"Weightlifting stimulates muscle growth and increases muscle size," explains Kasey Kotarak, CPT, PES, FNS, coach at Highland Fit Body Boot Camp. "As you build more muscle, your metabolism (or energy expenditure) increases because muscle burns more calories at rest than fat." The result: You burn more calories on a daily basis—making it easier to lose body fat.

Plus, because weightlifting is higher in intensity and demands so much energy, your body requires extra oxygen to recover in the hours after your workout, says Kotarak. And guess what using all of this extra oxygen does? Burns calories. In fact, this after-burn effect can last 24-plus hours.

When combined with a healthy diet, the metabolic boost from weightlifting can help you get (and stay!) lean. In fact, research has long shown that weight training can help both men and women improve their body composition (a.k.a. how much muscle versus fat they have).

So, How Many Calories Do You Burn Lifting Weights?
How many calories you burn lifting weights depends on how hard your body is working, which scientists measure in METs, or metabolic equivalents. At rest (like when you're watching Netflix), your body is working at 1 MET, the equivalent of burning 1 calorie per kilogram of body weight per hour. (For a 150-pound person, that's about 68 calories burned lifting weights per hour.)

When lifting weights, your body works at anywhere from 3 METs (if you're putting in light effort) to 6 METs (if you're really working your butt off). For a 150-pound person, that's anywhere between 200 and 400 calories per hour. (Good news: You can gauge your number of calories burned by plugging in your weight, estimated effort level in METs, and exercise time into this online calculator.)

Of course, though, "everyone is different," says Aleksandra Sulik, CPT, trainer at Life Time SKY in New York City.

A number of factors—including how much you weigh and how much muscle you have—all influence how many calories you burn lifting weights. In fact, one person may burn more than 100 calories more or less than someone else during a 30-minute weights sesh.

"One way to gauge your calorie burn during a strength-training workout is to wear a fitness tracker that monitors your heart rate," says Kotarak. Most trackers use your heart rate, height, weight, and age to estimate your burn. (See: How to Use Heart Rate Zones to Train for Max Exercise Benefits)

Workout Factors That Affect How Many Calories You Burn Lifting Weights
Your weight and body composition aside, a number of variables in your actual workout can affect how many calories you burn lifting weights.
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ertooso
PostPosted: Sun Sep 08, 2019 7:57 pm  Reply with quote



Joined: 14 May 2019
Posts: 20

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Vincentkean
PostPosted: Mon Sep 09, 2019 7:49 am  Reply with quote



Joined: 22 Jul 2019
Posts: 2

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Laura Fidler
PostPosted: Fri Oct 04, 2019 5:27 am  Reply with quote



Joined: 04 Oct 2019
Posts: 1

It's good if somebody is working on his physique but most important things are that don’t go for bigger steps. In the start, small perks will help them a lot. Slowly and essay writing service uk gradually they will desire their dream weight. So be patient!
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Coco
PostPosted: Mon Oct 07, 2019 11:13 am  Reply with quote



Joined: 26 Jul 2018
Posts: 145

doberso wrote:
When you want to torch calories and burn fat, do you make a beeline for the cardio machines? Surprise: You might want to head over to the barbell instead. Here's the deal on how many calories you burn lifting weights—and afterward.

A few noteworthy perks: stronger and denser bones, increased muscle mass and strength, boosted metabolism, decreased body fat, increased joint stability, improved endurance and cardiovascular health, better functional strength (think: carrying groceries), and more confidence. Yeah, that's a lot. (Read more: The Major Benefits of Lifting Weights)

But when many people take up weightlifting, they have a few specific goals in mind: to burn calories, build muscle, and boost their metabolism. (Ahem...15 Transformations That'll Inspire You to Start Lifting Weights)

Does Lifting Weights Burn Fat?
You probably already know it builds muscle. But there's more good news: If your goal is to shed body fat and your current cardio-heavy workout just isn't cutting it, strength training can be a total game-changer.

"Weightlifting stimulates muscle growth and increases muscle size," explains Kasey Kotarak, CPT, PES, FNS, coach at Highland Fit Body Boot Camp. "As you build more muscle, your metabolism (or energy expenditure) increases because muscle burns more calories at rest than fat." The result: You burn more calories on a daily basis—making it easier to lose body fat.

Plus, because weightlifting is higher in intensity and demands so much energy, your body requires extra oxygen to recover in the hours after your workout, says Kotarak. And guess what using all of this extra oxygen does? Burns calories. In fact, this after-burn effect can last 24-plus hours.

When combined with a healthy diet, the metabolic boost from weightlifting can help you get (and stay!) lean. In fact, research has long shown that weight training can help both men and women improve their body composition (a.k.a. how much muscle versus fat they have).

So, How Many Calories Do You Burn Lifting Weights?
How many calories you burn lifting weights depends on how hard your body is working, which scientists measure in METs, or metabolic equivalents. At rest (like when you're watching Netflix), your body is working at 1 MET, the equivalent of burning 1 calorie per kilogram of body weight per hour. (For a 150-pound person, that's about 68 calories burned lifting weights per hour.)

When lifting weights, your body works at anywhere from 3 METs (if you're putting in light effort) to 6 METs (if you're really working your butt off). For a 150-pound person, that's anywhere between 200 and 400 calories per hour. (Good news: You can gauge your number of calories burned by plugging in your weight, estimated effort level in METs, and exercise time into this online calculator.)

Of course, though, "everyone is different," says Aleksandra Sulik, CPT, trainer at Life Time SKY in New York City.

A number of factors—including how much you weigh and how much muscle you have—all influence how many calories you burn lifting weights. In fact, one person may burn more than 100 calories more or less than someone else during a 30-minute weights sesh.

"One way to gauge your calorie burn during a strength-training workout is to wear a fitness tracker that monitors your heart rate," says Kotarak. Most trackers use your heart rate, height, weight, and age to estimate your burn. (See: How to Use Heart Rate Zones to Train for Max Exercise Benefits)

Workout Factors That Affect How Many Calories You Burn Lifting Weights
Your weight and body composition aside, a number of variables in your actual workout can affect how many calories you burn lifting weights.

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