If you are focussing on calories burned during a strength training session then you are completely missing the point.

Whilst being aware of how many calories you’ve burnt during a strength training session isn’t necessarily a bad thing, its when people put their main focus on it is when it becomes a problem.

Hear me out…

The whole purpose of weight training sessions is to get stronger and build muscle.

The more muscle you have, the higher your Basal Metabolic Rate is (your “metabolism” or how many calories you burn by just being alive).

The higher your Basal Metabolic Rate is, the more calories you burn throughout the day.

The more calories you burn throughout the day, the easier it is to get into a caloric deficit, lose body fat and stay lean PLUS you can consume more energy whilst maintaining your weight (more food yay).

If you are burning more calories throughout the day EVERY SINGLE DAY…

…then this will make a GIGANTIC difference to how many calories you burn overall.

Your Basal Metabolic Rate is the biggest contributor to your daily energy expenditure (around 70%) which means that it is going to give you the biggest bang for your buck, should you be willing to put the work in to develop it.

Lets look at a very hypothetical example.

Say if you gained some muscle mass, which then meant a year later you were burning 200 calories MORE per day.

200 x 365 = 73,000 calories burnt EXTRA over the subsequent year whilst just simply being alive.

Now, compare that to getting sweaty in the gym for an hour, not focussing on getting stronger and you burn 400 calories…

…because you haven’t given the body a stimulus to grow muscle tissue, your Basal Metabolic Rate is going to stay very similar.

Thus, you would need to continuously put in work in the gym in order to burn that energy.

To burn the same amount of energy, you would have to complete 182.5 training sessions at 400 calories each time.

Now those are very arbitrary numbers but I feel it demonstrates the point well.

Take home:

Lift heavy.

Get stronger.

Build muscle.

Instead of only focussing on how many calories you burn each session.

Your BMR is 70% of your daily energy expenditure which is why it is so valuable to focus your efforts there as it will have an exponential effect on the calories your burn outside of your training sessions.

I hope you found that valuable and would love to hear if you have any questions! Just hit a quick reply to this email.

Happy training!


Team Fortitude

P.S. When you’re ready, if you’ve gained value from our content and are serious about getting into the best shape of your life, then here are 4 ways in which we can help you achieve this:

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