Weight loss through weight lifting

[Zen-334]

Hey there

I just joined this forum. I was hoping for some help in working out how many calories i'm burning via weight lifting.

About me:

Age: 27
Body Type: Average - Strong, muscly-ish legs from years of biking and walking, flabby belly (trying to get rid and become slim / flat)
Weight: 13-14 stone / 82-88 Kg / 182 - 196 pounds
Height: 5ft 8inch / 172cm

I have only just incorporated weight lifting into a new weight loss plan. So now I perform both weights and cardio in my gym workouts. I need to know how many calories I'm losing from each weight training exercise below:

Shoulder Press:
3 Sets
10 Reps
23 Kg

Pec Dec Butterfly (Pectoral Fly):
4 Sets
20 Reps
32 Kg

Bench (Chest) Press, Machine:
3 Sets
10 Reps
25 Kg

Seated Row, Floor, Machine:
3 Sets
10 Reps
32 Kg

Lat Pulldown
1 Set (this killed me!)
10 Reps
32 Kg

Leg Extension:
3 Sets
10 Reps
39 Kg

Leg Press:
2 Sets
20 Reps
39 Kg

Lateral Arm Raise, Machine:
2 Sets
10 Reps
32 Kg

I realise you cannot give me an exact calorie count as I could be using the wrong form in my exercises, etc, however just an average would be really helpful.
The above exercises are from yesterday. I use MyFitnessPal app to track everything I eat and train, however it cannot give me calorie counts on weight lifting.
My goal is to be slim, so I'm working on losing the belly fat which is starting to sit over my belt :O

Thanks for reading,
Z

 

[Trusylver]

a 30 minute strength training session will on average use around 90 calories, this can be substantially higher if you were to lift heavy with high intensity however for that kind of lifting session a heart rate monitor can be used to calculate an estimate. with your low weight totals I would expect the calorie total to be less than 90 per 1/2 hour.

The primary benefit of weight training during weight loss is not the calorie burn but to maintain muscle mass during a calorie deficit so that you loose fat not metabolically active muscle.

 

[Zen-334]

Brilliant, that's answered my question

Thank you very much for your help!
Z

 

[Trusylver]

You can also have protein supplement while having weight training which helps you improve the stamina and will also help you lose weight

Supplements of any kind are of no benefit unless you have a known deficiency, extra protein above normal dietary needs will cause fat storage as much as any other macro and again, extra protein has no effect on stamina.