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Bodybuilding for weight loss: How often should we do bodybuilding to lose weight?
Everything you need to know about weight training
How often should you do bodybuilding to lose weight fast and see results? Does bodybuilding help you lose weight? How many times per week and for how long should you do bodybuilding to lose weight and burn fat? The tool below enables you to track the effects of bodybuilding over a month. Simply select the duration of your bodybuilding session—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra pounds!
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 weight training to lose weight?
Find out more about weight training for weight loss!
While regular physical activity combined with a healthy diet can help you slim and tone your body, some disciplines are more effective than others at helping you lose weight. What about bodybuilding and its caloric expenditure? How many times a week should you weight train to lose weight and see results with? 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 also beneficial in many ways. In fact, the fat-burning process involves stimulating the heart rate. By meticulously defining exercises (load or no load, number of repetitions and sets, speed of execution, recovery time), weight training becomes intensive and boosts cardio.
The muscular strengthening it generates doubles the benefits of cardio work and tends to increase basal metabolic rate. If the caloric expenditure of weight training is between 150 and 300 calories per hour of practice, the body will continue to expend additional energy after training.
Finally, it’s worth noting that bodybuilding is an entire lifestyle, involving 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) which expresses 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, meaning that it burns 3 times more energy than at rest.
Bodybuilding: 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’ll lose by doing 30 minutes, 1 hour or 2 hours of weight training? How often should you train to shed pounds and burn fat? The tables below will give you an idea of your weight loss according to weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of bodybuilding programs over 1 month at medium intensity!
Bodybuilding
Medium 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
Medium 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
Medium intensity
Weight loss results for 3 sessions per week
| Weights | 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 |
