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  1. #26
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    Is there any good and easy way to get knowledge.

  2. #27
    Regular Poster mike1994's Avatar
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    what do you meen by skateing ?? skateing as skateboarding ?
    snowboard FTW

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    Quote Originally Posted by Doug View Post
    The information below is a summary of caloric expenditure estimates for a number of popular exercises. Keep in mind that these estimates can vary greatly from individual to individual. A person who is performing at a high level of fitness must do more work to burn the same number of calories as a person who is out of shape. Other factors that affect the actual intensity and calories burned are the persons metabolism, age, body composition, and proficiency in performing these various activities.

    The estimates are based on the duration of the activity in minutes and body weight in pounds.

    Example: 180 lb male, washing car for 20 mins would use 90 calories.

    Exercise Calorie Expenditure (cal/hr/lb)
    Billiards .9
    Dancing (slow) 1.0
    Ironing 1.0
    Bowling 1.1
    Croquet 1.2
    Walking, 2 mph (30 min per mile) 1.2
    Food shopping 1.2
    Archery 1.3
    Canoeing, 2.5 mph 1.4
    Golfing (with a cart) 1.4
    Rowing, leisurely 1.4
    Volleyball (leisurely) 1.4
    Raking 1.5
    Vacuuming 1.5
    Washing the car 1.5
    Walking, 3 mph (20 min per mile) 1.6
    Window cleaning 1.6
    Mopping the floor 1.7
    Ping Pong 1.8
    Table Tennis 1.8
    Gardening 1.8
    Housework 1.8
    Waxing the car 1.9
    Golfing (walking, no cart) 2.0
    Dancing (noncontact) 2.0
    Walking, 4 mph (15 min per mile) 2.0
    Weeding 2.0
    Tennis (doubles) 2.1
    Trimming hedges 2.1
    Volleyball (game) 2.3
    Aerobic Dancing (low impact) 2.3
    Swimming, (25 yds per min) 2.4
    Skating 2.4
    Bicycling, 10 mph (6 min per mile) 2.5
    Skiing (downhill) 2.5
    Basketball (leisurely, nongame) 2.7
    Canoeing, 4.0 mph 2.7
    Mowing the lawn 2.7
    Scrubbing the floor 2.7
    Stair climbing 2.8
    Aerobic step training, 4" step (beginner's) 2.9
    Weight training, continuous (75 sec between sets) 2.9
    Stair climber machine 3.0
    Badminton 3.0
    Tennis 3.0
    Waterskiing 3.0
    Aerobics, basic slide training 3.0
    Hiking without a load 3.1
    Aerobic Dancing 3.4
    Rowing machine 3.6
    Hiking with 10 lb. load 3.6
    Jogging, 5 mph (12 min per mile) 3.7
    Scuba diving 3.8
    Soccer 3.9
    Aerobics, low profile slide training 3.9
    Snow shoveling 3.9
    Hiking with 20 lb. load 4.0
    Bicycling, 13 mph (4.6 min per mile) 4.0
    Raquetball 4.1
    Squash 4.1
    Skipping rope 4.1
    Aerobic step training, 8" step (advanced) 4.3
    Basketball (game) 4.4
    Skiing (cross country) 4.4
    Swimming, (50 yds per min) 4.5
    Handball 4.6
    Jogging, 6 mph (10 min per mile) 4.6
    Weight training, continuous (40 sec between sets) 5.1
    Running, 7 mph (9 min per mile) 5.5
    Running, 8 mph (7.5 min per mile) 6.0
    Running, 9 mph (6.7 min per mile) 6.5
    Running, 10 mph (6 min per mile) 6.9
    Doug, thanks for the info, now i can plan my workouts better.


    RESULTS TAKE EFFORT AND DEDICATION. IF YOU DON'T HAVE PROPER EXERCISE AND NUTRITION HABITS, SUPPLEMENTS WON'T DO ANYTHING FOR YOU.......

  4. #29
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    So I'm trying to cut and decided to look into how many calories I'm burning with my weight training. I started the "Dumbbell Only Home Or Gym Full Body Workout" routine designed by Steve Shaw about 3 weeks ago as well as re-designed my diet.

    I'm 32 years old, 6'3 and weigh 250lbs. With this workout, I'm giving myself 60-90 seconds between sets, so the "Weight training, continuous (75 sec between sets) 2.9" exercise seemed about right. Based off my calculations, this means I am burning 725 cal/hr. My workouts tend to go for about 45 mins, so this gives me about 543 cals burned for each workout session. This is excellent to hear, but for some reason feels high to me. My cardio workout is typically "Jogging, 5 mph (12 min per mile) 3.7" for 30 mins which burns 462 cals.

    Although a 12 min/mile is considered light for some, it certainly is working me out a good bit, but am I really burning more calories in my weight training session than I do with the 30 mins of jogging?

    Thanks for putting this information together. It will be very valuable to me as I am just 1-2 months into trying to cut before I put in 100% effort to gain muscle.

  5. #30
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by icedtrip View Post
    So I'm trying to cut and decided to look into how many calories I'm burning with my weight training. I started the "Dumbbell Only Home Or Gym Full Body Workout" routine designed by Steve Shaw about 3 weeks ago as well as re-designed my diet.

    I'm 32 years old, 6'3 and weigh 250lbs. With this workout, I'm giving myself 60-90 seconds between sets, so the "Weight training, continuous (75 sec between sets) 2.9" exercise seemed about right. Based off my calculations, this means I am burning 725 cal/hr. My workouts tend to go for about 45 mins, so this gives me about 543 cals burned for each workout session. This is excellent to hear, but for some reason feels high to me. My cardio workout is typically "Jogging, 5 mph (12 min per mile) 3.7" for 30 mins which burns 462 cals.

    Although a 12 min/mile is considered light for some, it certainly is working me out a good bit, but am I really burning more calories in my weight training session than I do with the 30 mins of jogging?

    Thanks for putting this information together. It will be very valuable to me as I am just 1-2 months into trying to cut before I put in 100% effort to gain muscle.
    Hi, welcome to the forum.

    Online calculators give only an 'estimate' as to calories burnt during exercise.

    The actual amount of calories expended during a weight training session is largely dependant on a persons body weight, duration of the workout and the actual intensity that is used during the training. If your training intensity is very high and rest times are short then that session would burn more calories than a person who has longer rest times between sets
    Doug

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    "You can't out-train a lousy diet"

  6. #31
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    Quote Originally Posted by Doug View Post
    Hi, welcome to the forum.

    Online calculators give only an 'estimate' as to calories burnt during exercise.

    The actual amount of calories expended during a weight training session is largely dependant on a persons body weight, duration of the workout and the actual intensity that is used during the training. If your training intensity is very high and rest times are short then that session would burn more calories than a person who has longer rest times between sets
    Thanks for the welcome and response! I've been reading so much over the past several weeks and love the information I have found with this site and forums.

    I'm trying to make the workout sessions as intense as I can without over doing it. I aim for sets to be 60 seconds apart (but stretching no more than 90-120 seconds during really intense sets), and for the weights to be appropriately high enough according to Steve's recommendations per his workout (don't lift to failure, but increase amount once you can perform the max reps with your first effort). I'm not a fan of cardio (too boring), so I wanted my weight lifting sessions to be able to take some of the cardio's place. Of course, cardio will still be in my routine, but most likely gonna switch it to some HIIT to make it less boring.

  7. #32
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    Great post! I've seen charts like this elsewhere, but this one is really comprehensive. I might add sleeping to this post which is I think something like 0.5 kcals/lb bodywieght * hour.

    Looking at this list, it would appear that high-speed running is among the best wokouts to get ripped. But who can keep that up for an hour? The Tremblay study also showed that HIIT led to more fat loss than the kind of moderate intensity endurance exercise that people can reasonably sustain for long enough to have a large impact.

    I also wonder about the effect of some of these exercises on hunger. I and many other people find that the endurance exercises make me hungry afterwards and likely to eat enough to more than make up for the calories burned. It would be interesting to see a chart comparing the impact different exercises have on hunger. But that would be way harder to calculate.
    Know the best workouts to get ripped? The best diet to get ripped? I'll share what I know if you share what you know.

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    bump

  9. #34
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    feel alright

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    So I know this is an older thread and hopefully I can get an answer. This has been a question I have had since I started working out. The chart seems to be somewhat one dimensional. How does the intensity of the workout as well the heart rate change the calorie burn? In other words I can pick up weights and do a low intensity workout not increasing my heart rate as much as I would if I picked up the intensity. How does this alter the chart. Based on your chart I would burn app. 354 calories no matter how intense my workout is and what my heart rate is.

    I hope you can understand what my question is here.

    Thank you.

  11. #36
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    Thanks for this info. It is very useful to me as i am in the phase of setting my diet plan.

  12. #37
    Coming Up The Ranks Soroe's Avatar
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    Doug - could you possibly tell me a rough estimate of how effective Burpees are at calorie burning?
    say 4 sets of 15 reps
    or 60 - 80 - 100 burpees the harder push up press up kind done in quick succession with a minute or so break between sets?
    I know you are not a genius or guru but some rough calculation would be of great benefit to me?
    atm I have little idea I know it is a nice little fat burner and works the whole body

  13. #38
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Soroe View Post
    Doug - could you possibly tell me a rough estimate of how effective Burpees are at calorie burning?
    say 4 sets of 15 reps
    or 60 - 80 - 100 burpees the harder push up press up kind done in quick succession with a minute or so break between sets?
    I know you are not a genius or guru but some rough calculation would be of great benefit to me?
    atm I have little idea I know it is a nice little fat burner and works the whole body
    Hi, any exercise that increases heart rate will use calories, and the longer time spent performing the exercise the more calories that are used. 1 Lb of fat = approx 3500 calories
    Doug

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  14. #39
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    At morning meal, go forward and consume lemon juice. But throughout the relax of the day, concentrate on water instead of juice or soft drinks.

  15. #40
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    Thanks.

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    From where I get Testobolin?

  17. #42
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Sheryl12345 View Post
    From where I get Testobolin?
    This forum is more about "natural bodybuilding" without drugs, maybe try another forum or ask your Doctor
    Doug

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    So Doug, can you give me the suggestion how I will grow my muscle(Biceps) naturally

  19. #44
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Sheryl12345 View Post
    So Doug, can you give me the suggestion how I will grow my muscle(Biceps) naturally
    Take a look at the Video's section at the top of every page, all bodyparts are covered in the Video section
    Doug

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    thanks for the info

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    Hi all,
    The information is great even though I am surprised that swimming does not help much. Now buddies, I wrestle three times a week what is the position? How much do I burn averagely?

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    Really Really thanks Doug. You have brow my mind. We all need this. But I discover a post about how SHARON'S loss her fat with only 40 pounds. Check it https://bit.ly/2AXSqQg very interesting

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    Can some post any helpful links

 

 

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