Use The Mets Formula To Measure Calories Burned Lifting Weights
The METs formula is:
- Calories burned while lifting weights = METs x weight in kg x time in hours.
You express time as:
- 30 minutes is .5
- 15 minutes is .25
If you do not work out for an hour, express this number as .5 for 30 minutes or .25 for a 15-minute workout.
A typical weightlifting workout will take 45 minutes to an hour.
Every strength training workout needs a warmup.
If you do not have time to warm up, you dont have time to train with weights!
Warming up raises the temperature in your body, joints, tendons, and ligaments, which helps to prevent injury.
One of the biggest obstacles to a successful weightlifting program is lost time because of injury.
A good warmup will prepare you for your weightlifting workout and lessen the risk of injury.
For example, if you do a full 3×5 workout of squats, bench press, and deadlifts, you can expect to spend at least one hour.
Using the example of a 195.7 pound man, you can plug in the following numbers to the formula:
- Calories burned = METs of 6.0 for lifting weights x 88.95kg x time
- 6.0 x 88.95 x 1 = 533.7 calories burned lifting weights .
- If you did 30 minutes of weight training, your formula would be 6.0 x 88.95 x .5 = 266.85 calories burned lifting weights.
Therefore, the average calories burned lifting weights for an hour by a 195.7-pound man is 533.7 calories or 8.895 calories per minute.
What if you only have 15 minutes to weight train?
Does Lifting Weights Burn More Calories And More Fat Than Cardio Activity
Weight-training and cardio exercise, are both terrific options if you are looking to burn calories and shed weight. You might wonder as to which one may get you faster and better results.
According to the 2011 compendium of physical activities, a 150-pound person lifting weights at vigorous effort burns 214 calories in 30 minutes, and 178 calories while resistance training at slow or explosive effort.
However, the same person running at a speed of 6 mph can burn up to 347 calories in 30 minutes, 314 calories in 30 minutes of stair climbing at fast pace.
Within the ambit of your 30-minute session, cardiovascular exercise will give a higher calorie-burn than strength training does.
In addition, consider your initial weight when planning for the specific calorie-burn you aim to achieve.
What Is The Calories Burned Weight Lifting & Bodyweight Exercise Calculator And How Does It Work
The weight lifting and bodyweight exercise calculator estimates the number of calories burned while performing a specific exercise or workout .
Aside from approximating total calories burned during a session, it also estimates calories burned per minute.
How does it estimate how many calories you burn?
Firstly, the calculator determines your metabolic rate or metabolism according to your weight.
What does that mean? Keep reading for a more detailed explanation.
If you take two people, one weighs 150 lbs and the other weighs 210 lbs, the person who weighs less will burn fewer calories during the same exact workout compared to the heavier individual.
Why is that?
A calorie is a unit of energy and a heavier person requires more energy to move their bodies or to perform activities.
Think of it like how a larger vehicle typically uses up more fuel than a smaller one. Weight affects fuel consumption .
But this also means that the heavier person expends more calories in a rested state aka your metabolism.
The calculator uses a formula to approximate resting calories burned and then it factors in the duration of activity/activities performed to estimate the number of calories burned.
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Protects Your Immune System
A strong immune system has always been important, and fortunately, getting some daily cardio movement in each day will help keep your immune system ticking over at peak efficiency.
Research has shown that ‘regular and moderate exercise has favourable effects on the immune system by increasing “immunoglobulins”‘ which are immune-system protecting molecules produced from your white blood cells.
Can I Lose Weight By Only Lifting Weights Every Day
Yes, you can. People think you need to spend hours doing cardio in order to lose weight. That is not the case.
The way to lose weight is to be in a caloric deficit. This means that you burn more calories than you are consuming.
For example, if your body needs 2000 calories to maintain a weight of 65kg. By consuming 1800 calories, you enter a caloric deficit and, as a result, begin to lose weight.
While a caloric deficit can be achieved simply by restricting your calories, you can also enter a caloric deficit through exercise. By maintaining a bodyweight of 65kg with 2000 calories, you would enter a caloric deficit by completing an hours worth of weight training, burning 450 calories. Theoretically, this can be achieved by doing any form of exercise. Weight lifting is just one option.
You will always lose weight regardless of what form of exercise you do, so long as you are in a caloric deficit.
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Increase Muscle Mass Used
The second tweak to burn more calories through lifting weights is to use as much muscle mass as possible within your workouts.
Note that this is something we implement into my Built With Science programs – because of the several benefits it provides. So, if you’re interested in burning as many calories as possible through your workouts in a safe and effective manner:
A 2017 study that tested a variety of resistance training exercises, then compared the calorie burn of each, showcases this point. More specifically, the study compared between several:
- “Isolation exercises”: These only work one small muscle at a time
- “Compound exercises”: These work several different muscles simultaneously
The researchers found that lat pulldowns, which work several back muscles, along with the biceps, burned almost 20% more calories than bicep curls. They also found that squats, which work the whole lower body, burned almost 35% more calories than leg extensions – which only work the quads.
As such, we’ll apply this to our “burn more calories” strength training workout by filling the routine with “big exercises”. These will be exercises that will work every single muscle of our bodies.
How Many Calories Burned Lifting Weights
Lifting weights can burn loads of calories. Its a high-intensity exercise that helps build lean muscle and burns fat away. The number of calories will depend on a variety of factors, including:
- Types of weight lifting activities
- Amount of weight lifted
- Intensity and frequency of weight lifting exercises
So, how many calories does weight lifting burn? It can vary quite a bit based on the above-factors, but experts estimate weight lifting burns anywhere from 200 to 400 calories per hour.
If you want to estimate how many calories you can burn lifting weights based on your body type, you can try an onlineCalories-Burned Weight Lifting Calculator.
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Lifting Does Support Weight Loss
Sure, you could do cardio for every workout to lose weight, and along with smart food choices, this can be effective. But you can also make your metabolism more efficient and burn more calories all day long, by adding in weight lifting.
Strength training builds muscle mass. Muscle tissue burns more calories when your body is at rest than other types of tissue. So, if you have more muscle, you will burn more calories and potentially lose more weight throughout the day, every day, even if you’re just sitting at your desk.
Studies have proved that strength training increases your calorie burn. The researchers in one study followed a group of participants for 24 weeks as they engaged in weight training:
The men in the study saw an increase in resting metabolism of nine percent.
For women, the increase was modest but still significant at four percent.
The results represent about 140 extra calories burned per day for men and 50 for women.
Weight lifting also helps you burn more calories to lose weight by keeping the burn going even after the workout. For most cardio training sessions, the number of calories you torch during the session is the limit. Once you’re done, there is no more calorie burn.
But studies show that your body will keep burning calories for hours, even a day or more, after finishing a strength training session. The effect is greatest and provides the most weight loss benefits with high-intensity lifting workouts.
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Weight Training Helps You Burn More Calories Every Day
Although a weight-training workout doesnt typically burn as many calories as a cardio workout, it has other important benefits .
For example, weight training is more effective than cardio at building muscle, and muscle burns more calories at rest than some other tissues, including fat .
Because of this, it is commonly said that building muscle is the key to increasing your resting metabolism that is, how many calories you burn at rest.
One study measured participants resting metabolisms during 24 weeks of weight training.
In men, weight training led to a 9% increase in resting metabolism. The effects in women were smaller, with an increase of almost 4% .
While this may sound good, its important to think about how many calories this represents.
For the men, resting metabolism increased by about 140 calories per day. In women, it was only about 50 calories per day.
Thus, weight training and building a little bit of muscle wont make your metabolism skyrocket, but it may increase it by a small amount.
However, weight training also has other important calorie-burning benefits.
Specifically, research has shown that you burn more calories in the hours following a weight training session, compared to a cardio workout .
In fact, there are reports of resting metabolism staying elevated for up to 38 hours after weight training, while no such increase has been reported with cardio .
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Can Women Use Weightlifting For Weight Loss
How do you make this work for you? Here are five tips to help you lose weight by lifting weights:
Weightlifting can be hella intimidating if youre new to fitness. But dont worry, fam. Weve got the scoop on how its done.
Calculating The Calories That Weightlifting Burns
Online calculators can help a person establish how many calories they burn, taking their weight and physical activity of choice into account.
In general, weightlifting for 30 minutes can burn between 90 and 126 calories, depending on a persons body weight. Vigorous weight lifting for 30 minutes may burn between 180 to 252 calories, depending on a persons body weight.
Similarly, the Omni Calculator uses the activity type and duration to estimate the total number of calories that a person burns. It also helps predict how much weight a person can expect to lose.
Another useful calorie calculator is Cornell Universitys METS to Calories Calculator. The term MET refers to Metabolic Equivalent of Task, or metabolic equivalent. This calculator works out the number of calories that a person burns by assessing their body weight, activity level , and the duration of the physical activity.
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Add Cardio To Your Strengthening Routine
Research suggests that long-term weight loss results might be better when you combine cardio with strength training. Cardio can help you hit the calorie deficit needed to lose weight. Youll burn more calories in a single session than you will doing strength training on its own.
BTW, you need to burn 500 to 1,000 calories more than you eat each day in order to lose 1 to 2 pounds in a week.
Less Weight More Reps
The first tweak that’ll enable you to burn more calories through lifting weights is by manipulating:
- How much weight you’ll be lifting AND
- How many reps you’ll be doing in your sets
… For each exercise.
A 2011 study analyzed the calories burned during sets of the bench press by having participants either do sets with:
- Heavier weights for fewer reps OR
- Lighter weights for more reps
The findings? Well, the researchers found that the participants could nearly double the number of calories they burned in a set by lifting lighter weights for more reps.
That said … while, yes, we can burn slightly more calories the lighter in weight we go, there are 2 scientific findings we need to keep in mind to avoid making the workout less effective on the muscle-building front:
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Strength Training Makes You Stronger And Fitter
This benefit is the obvious one, but it shouldnt be overlooked. Muscle strength is crucial in making it easier to do the things you need to do on a day-to-day basis, Pire says especially as we get older and naturally start to lose muscle.
- Isometric resistance involves contracting your muscles against a nonmoving object, such as against the floor in a pushup.
- Isotonic strength training involves contracting your muscles through a range of motion, as in weight lifting.
Is It Better To Lift Light Weights Or Heavy Weights
It’s beneficial to lift both light and heavy weights.
This, too, depends on your goals. One really isn’t better than the other unless you’re aiming for a very specific goal. For example, if I wanted to compete in a powerlifting competition, where the barbell back squat is one of the main events, I would lift heavy most of the time.
If I wanted to run a marathon, I would lift light weight for a lot of reps to get my heart rate up and train my legs to handle stress for longer periods of time. If you don’t have a specific goal in mind, you can benefit from lifting both heavy and light weights.
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How Much Should You Exercise Per Week
Overall, the ACSM states that less than 150 minutes per week of moderate or vigorous physical activity like cardio is probably not enough for weight loss.
However, it states that more than 150 minutes per week of this type of physical activity is sufficient to help produce weight loss in most people.
In addition, research shows that people tend to lose more body weight when they have higher levels of physical activity .
Do You Burn More Calories Walking Than Lifting Weights
To answer this question, it is important to understand how many calories are burned during each type of exercise. Cardio exercises like walking and running burn more calories than lifting weights, but the amount of calorie burning will differ depending on the intensity of the workout.
It takes your metabolism several hours to return to its normal rate after an exercise session has ended this includes both cardio and weightlifting workouts alike. Strength training can help build muscle tissue which in turn helps you burn more calories throughout the day, especially when combined with a healthy diet plan .
High-intensity interval training offers some great benefits for people looking to increase their fitness level as well as lose fat including reducing inflammation and improving heart health.
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Calories Burned Weight Lifting Vs Doing Cardio
Cardiovascular exercise and anaerobic exercise both burn calories they just do it differently. Incorporating high-intensity interval training into your routine is a great way to maximize calorie expenditure.
An individual cardio session can use up more calories than a session of weightlifting exercises of the same duration. However, strength training leads to higher calorie expenditure in the long run .
Because lifting weights promotes muscle-building, muscle is a very energy-hungry tissue. Increasing lean body mass boosts your metabolic rate and calories you burn both moving and while at rest.
Build muscle so you can burn additional calories inside and outside the gym.
The number of calories you burn during exercise depends on your body size and how intensely you exercise. Typically, a cardio workout burns more calories than a weight training workout of the same duration.
-Grant Tinsley, Ph.D.
Protects Bones And Increases Bone Health
Weight-bearing exercises and this can be bodyweight or with added resistance help to promote good bone health. Unfortunately, for those of us who sit at a desk most of the day, our bones are not loving that life and require a little extra force to stay strong and resilient.
‘Walking, jogging, lunging, squatting and light circuits are all good examples of weight-bearing exercises that can promote bone health,’ says Oliver Eaton, clinical director of the ProHealth Clinic. ‘The secret is to not go overboard exercising excessively can be bad for joints. Three times a week for at least half an hour, is enough.’
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