Health Fitness

Let’s burn some calories!

I see this error all the time; people wonder why their hard work isn’t paying off. You have to understand your body’s caloric needs and respond accordingly! The science is solid: To gain weight, you consume more calories than you burn. To lose weight, burn more than you consume. It really is that simple.

Factoring all of your daily activities into your schedule and diet plan may seem like overkill, but it’s not. Overlooking something as small as a protein bar can have a big impact over the course of several days. The difference between gaining and losing weight is only about 600 calories!

Ok, now you know why it’s so important to stay on top of things. You’ve figured out how much you need to consume, but now there’s just one problem: how many calories does lifting weights burn? It’s definitely a good question, and one that depends on the person. The amount of energy you expend also depends on the intensity of your workouts.

Running is going to be more intensive than jogging: common sense. Generally, I expect to use around 500-700 calories per training session. However, I train with a high intensity program that incorporates a lot of volume. Your needs are probably different.

That’s fine though! Regardless of how hard you train and what type of body you have, there is a simple and easy way to determine how many calories you need each day. Eat the same number of calories every day for a week, say 2,500. If you haven’t gained or lost weight by the end of the week, you know your maintenance calorie is at 2,500. That means to lose weight, try to get to about 2,200. To gain muscle, eat about 2,800.

You will have to experiment to find out how many calories your body needs. The number one goal is to feel more comfortable knowing how your body responds. Calories are not the only important thing to consider. You also need to get enough protein.

Try to get at least 1.5 g of protein per pound of body weight. Chicken is an excellent source of protein that doesn’t have many calories; it’s perfect for fueling your body when you’re trying to lose weight. On the other hand, red meats like beef and pork are excellent high-calorie sources of protein for those trying to gain muscle.

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