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- Bodybuilding for weight loss: How often should we do weight training to lose weight?
- Weight training: How many times per week and for how long should we do bodybuilding to lose weight?
- Bodybuilding or weight training: Which plan should you follow and how often should you do it to lose weight?
- Complementing bodybuilding with a proper diet is vital!
- Which sports can help you lose weight?
Bodybuilding for weight loss: How often should we do weight training to lose weight?
Everything you need to know about bodybuilding
How often should you do bodybuilding or weight training to lose weight fast and see results? Does bodybuilding or weight training help you lose weight? How many times per week and for how long should you do bodybuilding or weight training to lose weight and burn fat? The tool below enables you to track the effects of bodybuilding or weight training over a month. Simply select the duration of your bodybuilding or weight training session—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra kilos!
Result of your expenditures
Beware, exercise alone is not enough to lose weight!
Exercising helps to burn calories, shape your figure by gaining muscle mass, and increase the basal metabolic rate (calories burned at rest). Thus, exercise has a significant long-term impact on weight control and better health. However, to lose 1 kg of fat, you need to burn 7700 kcal, which represents hours of running.
So what is the right solution?
Exercise and daily activity are guarantees for controlling and maintaining weight in the long term, but as any athlete will tell you, 30% is about moving and 70% is about what's on your plate. Weight loss must therefore be a mix of expenditures (essential) and a diet that does not exceed your needs.
Wish to lose weight by combining nutrition and exercise?
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Weight training: How many times per week and for how long should we do bodybuilding to lose weight?
Find out more about bodybuilding or weight training for weight loss!
Regular exercise combined with a healthy diet can help you slim and tone your body, but some disciplines are more effective than others at helping you lose weight. What about bodybuilding and its calorie expenditure? How much time per week should you spend on weight training to lose weight and get results? Here are some answers.
Calories burned with weight training!
Weight training is an excellent way of maintaining and toning your body over the long term. Weight-loss training is beneficial in many ways. The process of burning fat involves stimulating the heart rate. By meticulously defining your exercises (load or no load, number of repetitions and sets, speed of execution, recovery time), weight training becomes intensive and boosts your cardio.
The muscle strengthening it generates doubles the benefits of cardio work and tends to increase the basal metabolic rate. If the calorie expenditure for weight training is between 150 and 300 calories per hour of practice, the body will continue to expend extra energy after training.
Finally, it should be noted that bodybuilding is a whole lifestyle which involves a profound change in lifestyle (nutrition and training).
What is the metabolic equivalence of bodybuilding?
The metabolic equivalent of a physical activity is a statistical unit(MET Metabolic Equivalent of Task) used to express the ratio between the energy expenditure of a physical activity during exercise and the energy expenditure of an individual at rest. Weight training, for example, is a low-intensity activity with a MET value of 3, which means that it burns 3 times more energy than when at rest.
Bodybuilding or weight training: Which plan should you follow and how often should you do it to lose weight?
Estimates, calculations and weight loss results from several examples of bodybuilding training plans!
Do you know how much weight you can lose by doing 30 minutes, 1 hour or 2 hours of weight training? How often should you train to lose weight and burn fat? The tables below will give you an idea of your weight loss as a function of weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of bodybuilding programmes over 1 month at normal intensity!
Bodybuilding
Normal intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.03 | 0.06 | 0.11 |
| 50 kg | 0.04 | 0.07 | 0.14 |
| 60 kg | 0.04 | 0.08 | 0.17 |
| 70 kg | 0.05 | 0.10 | 0.20 |
| 80 kg | 0.06 | 0.11 | 0.22 |
| 90 kg | 0.06 | 0.13 | 0.25 |
Bodybuilding
Normal intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.06 | 0.11 | 0.22 |
| 50 kg | 0.07 | 0.14 | 0.28 |
| 60 kg | 0.08 | 0.17 | 0.34 |
| 70 kg | 0.10 | 0.20 | 0.39 |
| 80 kg | 0.11 | 0.22 | 0.45 |
| 90 kg | 0.13 | 0.25 | 0.50 |
Bodybuilding
Normal intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.08 | 0.17 | 0.34 |
| 50 kg | 0.11 | 0.21 | 0.42 |
| 60 kg | 0.13 | 0.25 | 0.50 |
| 70 kg | 0.15 | 0.29 | 0.59 |
| 80 kg | 0.17 | 0.34 | 0.67 |
| 90 kg | 0.19 | 0.38 | 0.76 |
Complementing bodybuilding with a proper diet is vital!
To fully benefit from bodybuilding, adopting a balanced diet is key. A diet abundant in macronutrients, essential micronutrients, and other vital nutrients aids in maintaining an optimal energy balance. This energy balance, which is the difference between the calories you consume and burn, is essential for managing weight. If you’re wondering “why did you gain weight“, it might be due to an imbalanced energy intake. Therefore, by combining bodybuilding with a healthy diet, you can more effectively achieve your health and wellness objectives.
Everything you need to know about bodybuilding
Which sports can help you lose weight?
All sports in detail!
Aquabiking
Aqua gym
Badminton
Basketball
Boxing
Cross-country skiing
Cycling
Indoor cycling
Dancing
Downhill skiing
Elliptical trainer
Fitness training
Football
Gymnastics
Hiking
Horse riding
Kayaking
Mountain biking
Nordic walking
Power walking
Running
Scuba diving
Skipping
Snowshoeing
Step aerobics
Swimming
Swimming breaststroke
Swimming Front crawl
Rowing machine
Tennis
Treadmill
Walking
Weight training
Yoga
Zumba
