BF Estimation

[Phate]

Kinda curious about those numbers myself. Sounds good but would like to see where or how you arrived at this.

Most people know that muscle burns more calories than fat but, just how much more? Ever since I got certified more than eight years ago, I've been told that a pound of muscle burns anywhere from 30 to 50 calories per day. However, after doing some research, I've found that number isn't accurate. In fact, a pound of muscle only burns about 6 calories a day...a lot less than what many of us thought, but still more than a pound of fat, which burns only 2 calories in a day.

If you can expect to burn 6 extra calories for each pound of muscle you have, you might also wonder how much muscle can you expect to gain once you start lifting weights. According to Dr. Cedric Bryant, Chief Exercise Physiologist at ACE [1], the average person usually gains about 3-5 pounds of muscle mass every 3-4 months. Of course, how much muscle you put on is based on your genetics, gender, exercise program and diet, so each person will have a different response to weight training.

So, what does this mean? That you shouldn't bother lifting weights if you're trying to lose weight? I think you know the answer to that question. Even though muscle doesn't burn a huge number of calories on its own, it's still more metabolically active than fat and very important for weight loss. In fact, one study published in the Journal of Applied Physiology [6] found that, though weight training doesn't burn as many calories as cardio, it significantly increases average daily metabolic rate - the perfect foundation for losing fat.

And remember the other benefits of weight training:

Prevents loss of lean body mass that happens from dieting and/or aging
Weight training workouts burn calories
Helps change your body composition, which helps shape your body and keep you healthy
Strenghtens bones and connective tissue along with muscles
Helps keep you strong and active as you get older
The bottom line is, strength training is important for almost any fitness goal, whether you want to lose fat, gain muscle or just get in better condition. Check out the following strength training resources for more:

Workout Center
Strength Training Workouts
Weight Training 101
References

Bryant, Cedric X. Ph.D., Chief Exercise Physiologist. (2006, March/April). ACE Fitness Matters, p. 6.
Heymsfield SB, Gallagher D, Wang Z. Body composition modeling. Application to exploration of the resting energy expenditure fat-free mass relationship. Ann N Y Acad Sci. 2000 May;904:290-7.
Poehlman, Eric T., et al. Effects of Endurance and Resistance Training on Total Daily Energy Expenditure in Young Women: A Controlled Randomized Trial. J Clin Endocrinol Metab. 2002 Mar;87(3):1004-9.
Wang, Z., et al. Resting energy expenditure: Systematic organization and critique of prediction methods. Obesity Research. 2001 May;9(5):331-6.
The Facts About Fitness. What they told you about muscle and your metabolic rate is wrong. Retrieved May 4, 2006.
Van Etten, L.M., et al.. Effect of an 18-wk weight-training program on energy expenditure and physical activity.. J Appl Physiol. 1997 Jan;82(1):298-304.

[FireGuy]

Most people know that muscle burns more calories than fat but, just how much more? Ever since I got certified more than eight years ago, I've been told that a pound of muscle burns anywhere from 30 to 50 calories per day. However, after doing some research, I've found that number isn't accurate. In fact, a pound of muscle only burns about 6 calories a day...a lot less than what many of us thought, but still more than a pound of fat, which burns only 2 calories in a day.

If you can expect to burn 6 extra calories for each pound of muscle you have, you might also wonder how much muscle can you expect to gain once you start lifting weights. According to Dr. Cedric Bryant, Chief Exercise Physiologist at ACE [1], the average person usually gains about 3-5 pounds of muscle mass every 3-4 months. Of course, how much muscle you put on is based on your genetics, gender, exercise program and diet, so each person will have a different response to weight training.

So, what does this mean? That you shouldn't bother lifting weights if you're trying to lose weight? I think you know the answer to that question. Even though muscle doesn't burn a huge number of calories on its own, it's still more metabolically active than fat and very important for weight loss. In fact, one study published in the Journal of Applied Physiology [6] found that, though weight training doesn't burn as many calories as cardio, it significantly increases average daily metabolic rate - the perfect foundation for losing fat.

And remember the other benefits of weight training:

Prevents loss of lean body mass that happens from dieting and/or aging
Weight training workouts burn calories
Helps change your body composition, which helps shape your body and keep you healthy
Strenghtens bones and connective tissue along with muscles
Helps keep you strong and active as you get older
The bottom line is, strength training is important for almost any fitness goal, whether you want to lose fat, gain muscle or just get in better condition. Check out the following strength training resources for more:

Workout Center
Strength Training Workouts
Weight Training 101
References

Bryant, Cedric X. Ph.D., Chief Exercise Physiologist. (2006, March/April). ACE Fitness Matters, p. 6.
Heymsfield SB, Gallagher D, Wang Z. Body composition modeling. Application to exploration of the resting energy expenditure fat-free mass relationship. Ann N Y Acad Sci. 2000 May;904:290-7.
Poehlman, Eric T., et al. Effects of Endurance and Resistance Training on Total Daily Energy Expenditure in Young Women: A Controlled Randomized Trial. J Clin Endocrinol Metab. 2002 Mar;87(3):1004-9.
Wang, Z., et al. Resting energy expenditure: Systematic organization and critique of prediction methods. Obesity Research. 2001 May;9(5):331-6.
The Facts About Fitness. What they told you about muscle and your metabolic rate is wrong. Retrieved May 4, 2006.
Van Etten, L.M., et al.. Effect of an 18-wk weight-training program on energy expenditure and physical activity.. J Appl Physiol. 1997 Jan;82(1):298-304.

Great info, but this is the second time I have seen someone write how lifting weights does not burn as many calories as cardio does. When I do a 30-60 minute cardio session I keep my BPM between 120-135. I wore a heart rate monitor awhile ago during a back workout that lasted 35-40 minutes. Once warmed up my BPM never fell below 150 and went as high as 194 (after deadlifts). I was taking about 2 minutes of rest between sets and was about 11% BF at the time so I was indecent shape. These numbers seem to indicate that in at least my case I am burning more calories while lifting than while doing cardio.

[Phate]

Great info, but this is the second time I have seen someone write how lifting weights does not burn as many calories as cardio does. When I do a 30-60 minute cardio session I keep my BPM between 120-135. I wore a heart rate monitor awhile ago during a back workout that lasted 35-40 minutes. Once warmed up my BPM never fell below 150 and went as high as 194 (after deadlifts). I was taking about 2 minutes of rest between sets and was about 11% BF at the time so I was indecent shape. These numbers seem to indicate that in at least my case I am burning more calories while lifting than while doing cardio.

i agree you have a point, and i believe that training burns a significant amount of calories(i just finished a bi/tri/trap/calves workout where i went from one to the other without rest(though i get around 2 minutes since the muscles rest while i'm working the other three), and added drop sets and pump sets, after/during which i was sweating and gasping like crazy)


MuscleScience where are you? *as i turn the MS beacon towards the sky*