How many calories are you burning when you lift? The number of calories can be significant yet is dependent on several factors. Are you trying to lean out for a contest? Or maybe you just want to look your best. Either way, you can manipulate these factors for better results. This article will look at the several factors involved, how to make the most of them and what 5% Nutrition supplements are best to use in this case.
How Many Calories Do You Burn When You Lift For 60 Minutes?
Typically, the average lifter burns anywhere from 180–300 calories during a 60-minute workout. As noted, several factors affect how many calories you burn. These include exercise selection, the amount of weight used, and rest between sets. In addition, the use of intensity techniques can play a large role.
The Most Effective Factors Influencing Calories Burned
Choice Of Exercises
Compound exercises will give you a bigger caloric bang for your buck because they involve more muscle groups. These exercises include squats, deadlifts, and bench presses. Some advanced lifters may also use Olympic lifts. That doesn't mean your routine shouldn't be balanced. It does mean you should feature a couple of compound exercises per bodypart. A good rule of thumb would be 2 compound exercises and 1 isolation exercise.(1,2)
Amount Of Weight Used
While lifting heavy weight using compound exercises will burn a lot of calories, there are other considerations. Typically, you will have to rest longer, maybe as long as 2–3 minutes between sets. In contrast, Rich advocated moderate weights for higher reps for a number of reasons. First, it was easier on his joints. Second, it allows a faster training pace. That means you are burning more calories. As an example, try performing power cleans for 2-3 sets of 8-10 using moderate weight. Make sure you have your form down before attempting this exercise.
Rest Between Sets
One way to increase the number of calories burned is to limit rest time between sets. Let’s say you lift for an hour, and rest 60 seconds between sets. Drop rest periods to 30 seconds and you will increase your pace and burn more calories.
Intensity Techniques
Intensity can be defined in a number of ways. The pace of the workout affects the intensity. How you perform your reps also has an impact. But if you extend the set past failure and knock out more reps, you’re burning more calories. Trt taking your working sets to a point of momentary failure. Then add in drop sets, super sets, or tri-sets.
When Are You Doing Cardio?
Of course, add cardio to your regular workout, and you’ll burn quite a few more calories. Rich used to do 30 minutes a few times per week. That’s a great way to help keep fat levels in check. Have more to lose? Try 4–6 sessions per week with serious intensity. Competitive bodybuilders will do that to get in shape faster. The same is true for serious lifters trying hard to lean out. Yet ultimately, you can do cardio whenever it works for you, you’ll still burn the calories.
Don’t Forget 5% Nutrition!
If you’re getting ready for a contest, or just losing some excess body fat, make sure you’re getting enough protein. This prevents any loss of muscle from restricting calories. Shake Time is the way to go. This delicious, real-food protein powder features a blend of slow, medium, and fast digesting proteins. If you’re getting ready for a bodybuilding show, you’d better grab your bottle of Stage Ready Diuretic. Used a week before your show, it will help you achieve your best condition.
Next up is All Day You Shred, based on our legendary All Day You May. This formula takes the BCAA’s and EAA's and adds them to a potent fat burning complex. Take fat burning one step farther with our powerful Shred Time thermogenic fat burner. Finally, there’s Liquid L-Carnitine 3150. Last but never least, don’t forget your 5% pre-workout.
Recap
The bottom line is to use predominantly compound exercises with moderate weights. This allows you to perform more reps per set and rest for less time. Add in intensity techniques on the last 1- sets and you will maximize calories burned. From there, perform cardio either with your workout or when it’s convenient. Finally, don’t forget your supplements. Stop by 5% Nutrition right now and stock up!
References:
- Reis, V. M., Garrido, N. D., Vianna, J., Sousa, A. C., Alves, J. V., & Marques, M. C. (2017). Energy cost of isolated resistance exercises across low- to high-intensities. PloS one, 12(7), e0181311. https://doi.org/10.1371/journal.pone.0181311
- Scott, C. B., Leighton, B. H., Ahearn, K. J., & McManus, J. J. (2011). Aerobic, anaerobic, and excess postexercise oxygen consumption energy expenditure of muscular endurance and strength: 1-set of bench press to muscular fatigue. Journal of strength and conditioning research, 25(4), 903–908. https://doi.org/10.1519/JSC.0b013e3181c6a128
