Loosing weight.

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I had my surgery 2 years ago. After being side lined for months while my abs healed, I gained a lot of weight. Almost all fat. Im at a hefty 221 pounds. I want to be a nice 180 pounds. I hired a personal trainer for 36 sessions. They are almost over. I started training at 213 pounds, and have only gained weight since starting working out. I changed my diet from fast food to home made lunches and from unhealthy choices to healthy choices.

What am I doing wrong? Is it my crohns that is fucking everything up? I dont eat fast food nearly as much. I used to eat it all the time. I eat tons of fresh fruit and drink VeggiGreens for my Veggies. I eat plenty of rice and chicken and fish and red meat. I dont lack protein or nutrients. I take all the vitamins my trainer recommended, I changed my sleep patterns to get all the sleep Im supposed to get so my body can heal. I do everything I can think of right.

5 times a week I hit the gym, 3 days a week Im with my trainer.

Also, for months now my knee joints have been killing me. This started way before the workouts did, but of course they are worse now. There is nothing I can tell that is wrong with them, but they hurt like a bastard after my shift. I do work standing up all day, but still.

Any ideas or suggestions? Im pretty much open to anything at this point.
 
Well remember if you're putting on muscle you could be keeping or adding weight that is not fat weight. Can your trainer check your body fat? See if its reducing or increasing or staying where its at since you started your training?

Benson or Jeff would be the one's to answer this but those ideas are the first that popped into my head.
 
iwb3716d what has that joke got to do with this topic?

and try eating omlettes with salad. it keeps me feeling full for ages
x
 
I have been suck at 220-225 for as long as I can remember, and I feel like Mariah Carey when she said "I wish I was skinny like those starving kids in Africa,without all the flies and stuff" when I keep reading how with Crohns loss of weight seems to be very common and I wish I had that problem....
 
Believe me, being underweight is far worse when you have Crohn's. I'm 5'8" and 145 lbs. I've been as little as 118 and as much as 175 lbs. (I was a fat teenager).

I should probably be at around 150 or so. I actually feel better at 10 lbs over as I think it gives me a "buffer zone." Because I'm not the most active person, being at my theoretical "ideal weight" is an indicator that I'm trending downwards, and therefore having active Crohn's issues.
 
Drew's right, you have to consider what kind of "weight" you may have gained. Society's got an ignorant connotation on "weight"...."weight loss this, XX pounds lost in XX days..." It's all BS, frankly, because according to that line of thinking John Cena is very obese, and you can look at him and know otherwise. BMI is stupid in this way, taking a simple height to weight ratio will skew the truth on your build. How are your clothes fitting? Do you have added definition of your major muslces? Have your lifting numbers gone up, strength-wise, etc...?

A cheap pair of calipers is usually less than $10 or so if you look around, it may not be exact, but it creates a good referencing system, you can compare their results with previous results, so even if they are inaccurate, you can compare "inaccurate measurement 1" to "inaccurate measurement 2" over the course of say a few weeks.

If you're lifting vigorously, and frequently, even if you are eating excess calories, your body will use many of them for hypertrophy (muscle building)...so in essence, people (moreso males due to hormones) can overeat a bit, and with an intense regimen of weights and as long as the food is nutrient dense, still put on mostly muscle.
 
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GoJohnnyGo said:
Believe me, being underweight is far worse when you have Crohn's. I'm 5'8" and 145 lbs. I've been as little as 118 and as much as 175 lbs. (I was a fat teenager).

I should probably be at around 150 or so. I actually feel better at 10 lbs over as I think it gives me a "buffer zone." Because I'm not the most active person, being at my theoretical "ideal weight" is an indicator that I'm trending downwards, and therefore having active Crohn's issues.
Click to expand...

I hear ya! I have been struggling to gain weight for months. Can only get up maybe 2 lbs. then sit at that weight for a while. I think I look best at like 110-115 and am barely hitting 100lb. (I am only 5ft so though that sounds light still, at least I don't look emaciated anymore.) The lowest I got was 86...that was scary!

Trying to gain weight isn't fun either. I have the same issues as people wanting to lose weight...my clothes don't fit right and I don't like the way I look.
 
I am loosing right now. I think I'm around 140 right now (from 153). I'm 5'5.5" I really need to invest in a scale. So I can track myself. I try to eat foods based on caloric intake (high) so that hopefully I can stay stable. Its when I get to 125-130 that I look scary since I have a curvy body type.
 
In fact I have a pic of me in my Zoints profile on here that's called "The Peak of Crohn's" and its when I was TOOO skinny. My face was skeletal
 
You may also want to do cardio as well to help you loose weight. Ride a bike since you said your joints are killing you. Don't do heavy weights/low reps do low weight/high reps. Don't do more than 15 reps of anything though and to see if you are using the correct weight you should also just be getting a little tired at your 13th rep. Also add some bodyweight exercises which are great for taking off weight.

Give me some background on the vitamins you are taking. Are you taking any fish oil? If you are having trouble loosing weight then ask your doctor to test how you are metabolizing fatty acids because that could be your problem.

I wrote the first part in between studying so I'll add more to it now.

If you can post an average workout it would help me out a lot.

You should not be lifting heavy weights and doing few reps(under 10). You should be doing low weight and high reps(up to 15). This will give you a lean body with no bulk, which if you want you can add after you have dropped some weight by doing high weight/low reps.

Add cardio into your workout. If you can ride a bike for 30 minutes every other day it will keep the strain off your knees, give you a good quad and calf exercise, and improve your heart rate.

When trying to loose weight heart rate monitors can be priceless as they will help you to stay in your target range without going over board. Don't get one that measures heart rate at the wrist as they are less accurate and instead get one that straps around your chest.

Good luck and if you answer my questions I can help you out better. Also, are you flaring right now or are you in remission.
 
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I too am trying to lose weight. But I have decided not to weigh myself, measure my body fat, or take any measurements. I try to up my activity level and make just a couple better choices when it comes to food. I have only lost maybe 5 pounds in like 3 weeks (I am looking to lose about 30) but it is inconsequential in the long run. Because exercise is also good for the mind and spirits but it won't be if all you are focused on is the end result or goal. I am happy with knowing that I am make some choices and changing some things to lead a little healthier, even if in the end it doesn't change much of anything -

in this case it really is about rewarding oneself for the effort!
 
i've been trying to put weight on as well, its damn hard. fortuneately i am very beautiful so its not major problem;) J/K, it annoys the hell out of me.

Mister Benson, what do you think of the type of products on this companies product page are like to help gain weight?

http://www.gen-tec.com.au/

I know there are many different types of these companies around (massive, and cartmans weight gain 4000 (beefcake, beefcake), but i just chose this one as an example.
 
Truthfully I wouldn't take the stuff. What is your goal at the end? That will help decide a lot of what you could take. I like a simple protein powder that I mix with strawberries and bananas with some ice and a yogurt and that makes a very nice smoothie that tastes great and is very healthy, of course you would have to be able to drink that but there are many different kinds of smoothies you can make.

Remember whatever your goal don't expect immediate results, it takes time.
 
my goal at the end is just to pick up a few extra kilo's, and if theres a bit of energy thrown in with that then thats fine as well.

:D
 
Jed, it mostly depends on if you're working out. An anabolic person (body is in a state of muscle repair, hormones and metabolism much different, etc...) is almost a different creature. A weight gainer will add weight most likely, but it depends on what mode your body is in with whether those extra calories and protein grams will go to build a mightier Aussie, or give you a Foster's beer gut. :D..... Even moderate exercise and lots of protein will add muscle, which should help you, doesn't have to be weights, as long as you are pushing yourself, you'll add something. Weights are just the way you push/damage the muscle the most, and trigger the most testosterone released, etc... The site itself looks okay, but it depends on what product, and what your activity level is.

Well, I know Jeff's a fan of bodyweight exercises, but personally, I use them when weights are inaccessible and no heavy objects are around, that's not to say they don't have their place though....

Jeff, is your suggestion for higher reps based on his joint issues? I don't really know of anything I've read that suggests going higher on reps than around 12, if one is looking to keep some muscle or help the metabolism, while losing fat, low reps is typically the best way. When trying to preserve muscle (and lose fat), the best way is to use it. A maximum repetition/muscle contraction will use nearly 100% of the fibers in a muscle during contraction/activation, so the closer you get to this the more muscle you use. When you don't use muscle, you lose it, most of us know this, so the reasoning behind going around 5-10 in most sets (most), is to tell the muscle to hold onto as many fibers as it can, but still going high enough to damage the muscle through repeated movement. The more reps one does, the lower the weight has to be to acheive that many reps- the lower the weight, then the fewer the fibers that are activated during contraction, so, in the end....you've used fewer fibers, you'll lose more mass (atrophy) of the muscle, as the body doesn't like to keep muscle around (too metabolically expensive). No matter what my goal, I was almost always 2-10 in reps, except for forearms and calves, because they're smaller and made of more type 1 fibers.

This is why most natural bodybuilders (sometimes pro, but pro usually use steroids, and that changes the game) will virtually always lift in the 1-12 range, no matter if they're bulking or cutting, because using an optimally large number of fibers will help do both. They have to focus on keeping muscle as much as building it, because when they trim for competitions, the trimming can make or break too much muscle lost in an effort to cut fat. The sub-12 rep range helps to build muscle the best in most cases because it activates the largest portion of fibers, thus, the microtearing (the process of damaging the muscle so it rebuilds bigger and stronger) is done to the largest number of fibers. In fat loss (like the OP, who aims to be hypocaloric, having a calorie deficit each day) lifting heavy is great because even though hypertrophy (muscle building) may not be a focus, the process of retaining muscle and preventing loss is most efficient via grand fiber activation, and using the basis of what I mention above, heavy lifting will accomplish this.

There's more to rep range than this (including blood vessel dialation or "the pump", and other reasons), but I wasn't sure why higher rep range with a weight of "getting tired at 13" was recommended. I do see he has sore knees though, so for legs, I'd completely see it that way. If it's for heartrate purposes, he can always get that from cardio. Heavy lifting (to or near failure) is VERY hard on the body, though, so if his Crohns is of concern, that has to be factored as well. I can't lift intensely either right now.

It's kind of hard to answer much more without him replying back though.

I'll see if I can add more tomorrow, or maybe some studies.
 
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Btw, Pen, unless it's actually using BMI, with your height (BMI SUCKS, uses your height only), did you know that when your scale is measuring your bodyfat as you stand on the contacts, it's sending an electrical signal through you, and based on the impedence/resistance, it assesses an estimate? Bet you didn't know you're being mildly (and harmlessly) electrocuted. :D Usually they're not that accurate (but good for referencing, like my caliper method above, which I use), the best bodyfat method is usually hydrodensitometry, where you're submerged in a tank and based on your density, it's assessed based on calculations (usually).
 
LMAO benson, comedy and knowledge in one post:D

thanks for the info!

i'm about to start trying some gym work to get a bit of energy back into my life, maybe me snatch can have a BIGGEST GAINER competition:)
 
Oh I also use:

http://www.mypyramidtracker.gov/

I log what I eat and I log my physical activity daily. It helps me make better choices in my eating habits because I want to see my numbers look better and I want to see a steady improvement in my graphs. Anyone wanting to lose weight or maintain their wight should really check this out.

It is a pretty extensive database with really cool reporting capabilities. It might even be useful for those wishing to do an elimination diet, it would simplify knowing what meets your daily requirements.

I know Benson is so anti-BMI but I really think it is a great way to know your health risks. Not all of us are body builders nor ever aspire to be. I know I am overweight, I don't really need the BMI to prove that. But the fact remains the BMI is right on target for the average person. It is the fastest, most simple, and widely available measurement tool available to doctors and their patients. I can read a simple X, Y chart and doctors are going to know to accommodate for other factors that can skew BMI. I just think calipers are a waste of time for those not looking to sculpt their bodies but are merely trying to improve their health and possibly lose a few pounds.
 
drew_wymore said:
So not true Pen. :ycool:
Click to expand...
(Pen said - "MBH you gotta get the dirty mind outta there, LOL.. bad girl! And trust me on this one NO one wants to see me naked,,,,, hell even I dont! LOL)

Which part isn't true, Drew?
A. I should get my dirty mind out of here,
B. I'm a bad girl,
C. NO one wants to see Pen naked, or
D. All of the above.
??
 
Eh, I myself have my own belief that even average joe, who has no bodybuilding aspirations and just does yard work on weekends for the Mrs. has a skewed BMI. Athletes and fitness enthusiasts usually dislike the BMI (mainly bodybuilders, pro athletes (NFL, NBA, Olympians....), and powerlifters, etc....are usually the ones that hate it rather than dislike it). Even high school athletes and construction workers will have skewed readings IMO.

I think it's too vague for most people, simply because even a +-5lb difference in pure fat, pure muscle, or even water retention, is too inaccurate, in my opinion. But as a simple, general idea for Joe Schmoe, it is better than a mere scale reading, I'll state that much, so I suppose it has its place, but I just feel it's given too much credence. Wii Fit itself calls BMI "a way to measure bodyFAT using your height", that thing's a piece of garbage if it's that fundamentally wrong on a basic principle like that.

The calipers are actually pretty vague too, I don't use them to find out how truly lean I am or anything, for one thing you should be trained for them, and even then they can be off, like just about any measurement. I only like them for everybody just because they can be a good reference point, shouldn't be the only reference point, but when people like Snatch are not sure if they've gained fat when the scale goes up, a quick pinch just above the hip, or on the hamstring can indicate more/less flab than a measurement, say, 12 weeks prior. If you notice it's pinching less fat as months go by, but the scale hasn't budged, they're helpful and cheap. :)
 
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I say high reps and low weight because if you have excess fat and do high weight/low reps you will turn most of the fat to muscle, muscle weighs more than fat. Normally I would say go your route and do high weight/low reps but because of his knee injury and the fact that he wants to be 180 pounds low weight/high reps will get him to his target and not have bulk. He will instead gain weight if he does it your way. Yes, I am a big fan of bodyweight excercises but partly because I would rather not pay to work out at a gym. If you have weights or already are going to a gym then sure use weights and they will work great but if you don't have the money or supplies then you can use bodyweights about as effectively.

And I'm also in the dislike catagory for the BMI.lol
 
Well couldn't you deduce that on your own - by using logic alone? Without using scales, calipers, water, or any other measurement tool. You should be able to tell most changes in your body. I knew when I gained 5 pounds in fat and knew when I lost it. I also noticed when other muscles in my body that were weak before turned more sturdy and strong with exercise.

I have yet to measure myself in any way besides knowing my general BMI score of "hey dumbass you are overweight not by just a little, but a lot." And even then I didn't need it to tell me that when I already knew it for myself. All I am saying is Joe Schmoe can use it to know if he is way overweight - but at that point he should already know that for himself (though it might help those who are in denial about their weight which actually happens a lot more often than I ever realized.)

You do know what the BMI is used for though - it was designed for doctors to quickly assess health risks and nothing more. Underweight, Overweight, and Obese all carry certain health risks. A nurse can flag a patients unhealthy BMI before the doc ever walks in the door - and the issue can then be addressed during the visit. That was the intention and I still think it serves exactly that purpose. It is an assessment tool - a gauge.
 
Well, muscle turning to fat doesn't actually happen (nor the opposite), really what will turn 10lbs of fat into 10lbs of muscle would be diet more than anything. One would simply be swapping a pound for a pound, but not turning adipose tissue to muscle fibers. Maybe I can find an article of sorts that goes in depth. I'll have to agree to disagree my friend. :)

My favorite bodyweight exercise is something that mimics an incline press or military press, putting feet up high, to about 75% of your height when standing up, on some sort of wall or something, and doing semi-vertical pushups. Lots of resistance there, and you can work slowly up to it by starting out with regular pushups. Just have to remember that you're bringing more and more deltoid work into the movement, and slowly taking away pec involvement as you get more veritcal. Wide grip pushups are a great one too, the farther your hands go apart, the harder it gets.

Isla, you're right, it's a quick assessment tool, but after that I like to get more in depth and BMI will always tell me as I gain muscle that I'm getting fatter, but that's from my own interests. I'm anal about all things in life like that, though. Calipers are better than self-judgement because when I gain or lose muscle and gain or lose fat, it can fluctuate the shape and makeup of many parts of the body. Sometimes you want to lose mostly abdominal fat, during those last few pounds (abdominal fat is usually the last to go), and calipers or a tape measure gives a bit more info for me. I am simply angered by a system that calls John Cena or The Rock morbidly obese, when they have lower bodyfat than 90% of the population, and the health stats to go with it.
 
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Can you guys recommend any exercises I can do that would put no pressure on my feet or ankles? I hurt my foot and do not wish to go cold turkey on exercise until it heals.
 
True but as I posted before 1 gram of fat creates 76 ATP. That ATP will then be used while exercising to power your muscles to do work. You have to do burn off this energy to get your muscles to show through, so I guess the way I put it didn't really make sense. If you lift heavy/low reps you will burn the energy but he will start building builk muscle and he will end up weighing more than he wants. He wants to get down to 180 so doing low weight/high reps will help him reach that goal. If he wants to gain some muscle mass then he can do high weight/low reps.
 
If he's in a caloric deficit (hypocaloric) then he can still lift heavy, low reps, and still lose fat. Gaining muscle is very difficult when you're in a calorie deficit, the body hates keeping muscle around as we both know, because it costs too much (about 30 calories per pound just to maintain in a day, as opposed to like 3 calories a day to maintain a pound of fat). Like I mentioned above, heavy reps will help with both goals, fat loss or muscle gain, because it has dual purposes. His diet will mostly govern if he gains muscle/fat. I simply think if he can hold onto as much muscle as he can (heavy weights so he activates many fibers), he'll shed fat faster, because muscle uses up so many calories just sitting around. I dunno much else for his own goals, though, because he very well may not mind being 190 instead of 180, if it means 10 pounds of muscle. But good point about ATP, that's why I like to take my creatine. :D

Isla, depending on the severity of the injury, you may still be able to use it for biking like Jeff says. Otherwise, you might just have to focus on upper body workouts, because working your ankle will prolong your injury if it's an overload. Can you walk or do you have to stay off it?
 
I cannot bare any weight on my right heel / ankle. I was thinking of doing push ups using my knees and doing sit-ups and the like. Maybe I should look into chair assisted exercises.
 
situps are okay for working and conditioning the abdominal muscles but it takes tens of thousands of them to burn a single pound of fat. So they're fairly useless for fat loss, but they will work your core.

If you can dips on a chair that is totally upper body, and would work the chest, shoulders and triceps a good bit, similar to pushups. A dip is this:

http://www.building-muscle101.com/images/dips.jpg

http://weboflife.nasa.gov/exerciseandaging/images/exercises/alt_dip.gif

You can do them assisted either in the gym, or use your good foot to aid you a bit if you cannot prop yourself up all the way.
 
Ya I have been bracing my ankle and about to start a cold / warm therapy on it. But even with taping I cannot bare weight on it.
 
I am not doing exercise to lose weight, though it would be nice in the long run. Rather I am just trying to be more active, any activity is better than siting on my ass :) It is just too easy for me to sit in front of the computer or tv. At least when I am watching tv I could be doing something rather than just sitting there. My days usually consist of yoga for a half hour to hour, brisk walking for an hour, and cardio for an hour. This hurt foot has got me stationary though and I don't like it!
 
How long have you been injured and where on your ankle does it hurt? If it has been longer than 48 hours then treatment will be different. Let me know. I'm writing a paper right now so I will be on and off of here.
 
Chances are Jeff can help you more with injuries, he's studying stuff like that, I only know the basics of injury management/prevention.
 
Yes, it has been about 48 hours or more. It hurts just below my ankle bone on the right side that radiates to the side and heel of my foot. But hurts mainly just under the ankle bone down to the side and then once it radiates out it is less painful. I gather I hurt the tendon.

Here is a visual:

footanklevq1.jpg
 
For that I would definitely recommend a soft boot that you can press a button on the top and blow up. This will keep your ankle well supported and in case you may have a stress fracture it will allow it to heal up well. If it just occured one day with no cause of injury it may be a stress fracture which in and of itself is not very serious but sometimes stress fractures can create bone spurs that may cut your achilles tendon. Don't stress out about it as there is not much you can do but wait.

While your waiting use the RICE formula.

Rest, ice, compression, elevation will be the key to you getting healed. It goes the same if you sprained your ankle.

Just keep off of it and use the RICE formula and you should be getting better quickly if not go see a doctor.
 
If I ever get hurt in the future I'm coming to Jeff. First I gotta get to working out again after this flare.
 
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Apparently my doctor thinks it is a case of plantar fasciitis and a muscle strain. Jeff he recommended a couple things...

Massaging with and ice
Stretching it out
And get a heel cup to help take some of the weight off of it

Obviously I am supposed to do these things when my foot is feeling a bit better, i.e. I can bare weight on it. He said if in 3 weeks it isn't any better I will have to go for physical therapy.
 
I can definitely see that as the problem. Do you where flip flops a lot? They can cause this from improper support. A shoe with good support would be the first thing I would look for when you can start to bear weight on it and also a good set of insoles, I really like superfeet. I would start doing some very light massage to the area after icing it for 20 minutes. Only put finger tip pressure on it and push toward your toes, never go towards your heart. I hope you feel better soon.
 
I wear flip flops to do household stuff, have to wear them currently with my foot how it is. But normally, not too terribly often. I have a pair of nice running shoes I use to go walking / jogging in. I do my cardio and yoga in bare feet though.

Thanks for the tips on caring for my foot. BTW what is the heel cup that he asked me to get? I think I know, as I used to sell DMEs and medical supplies but I am not certain.

3 weeks of not doing my routine is going to kill my spirits. If I don't go for my walks everyday that means I don't get to leave my house :( Sucky
 
A heel cup is a gel insert that goes around the heel to support it. They shouldn't be hard to find. I only asked if you where flip flops a lot because they sometimes known as flip flop disease, although it is not a disease.
 
Wow, I leave this place for a few days and there are books to read when I get back! Love it

Unfortunately I dont have all the time to read all those long posts right now, but I should be all caught up by the end of the weekend. I did see one question directed at me though. Something about my usual workout?

A typical day for me would see me waking up after 5-6 hours of sleep. Thats about as much as I get, would love more, but its all I got.

Then its off to the gym for a hour. I know its not very long, but there are only so many hours in a day. Ill meet with my trainer from about 3-4pm each weekday.

She loves to switch it up though. Hates doing the same thing all the time. She is creating a book for me to reference and keep everything on track. Normally though, we would work on specific areas on each day. One day would be legs, the next arms/upper body. Everyday we do core stuff, and most of the exercises we do incorporate a good core workout as well. (I must say that under my fatty belly, Im pretty ripped now!)

I have pretty strong legs from racing motocross and generally just riding for the last 16 years. My thighs are pretty big. We dont do a lot of heavy weights, not nearly my limit anyways. I would say we usually arm curl 17.5 - 25 pounds each arm. Leg curl I dont even know, but its not much. Reps are in the 15-20 range.

I dont know what all the things I do are called. But suffice it to say that I use everything in the gym. Most of my free weights I use a stability ball at the same time. Great for building core muscles.

I dont know if any of this is even helpful. My training is almost done, and then Ill be hitting the gym alone. I will have the book she is working on, and Ill be keeping track of what machines/exercises Im doing each day. It will be my choice what to do, but I will have the knowledge of what each machine/exercise does and how to build a workout for what Im going for.

My trainer has been awesome. I just feel like Im missing something. I changed how I eat. I hit the gym 4-5 times a week. Ugh. Im out of time right now, but Ill be back. Ill read everything thats been posted so far and then the new replies to this. Thanks everyone.
 
Eh, I know you're trying to lose weight (fat, I assume), so that's why she's got you on higher reps, thinking it will up the heart rate, a la cardio...but thats' what cardio is for IMO. I obviously have a different view than Jeff as you'll find out when you read through....my main questions were for you in my first post I believe, just about a few ways to tell if what you've gained is fat or muscle.
 
Im gaining muscle, but it doesnt look like Im loosing fat at all. My belly is still fat, and the inside of my thighs are still pretty "soft"
 
How much cardio are you doing? If you want to loose fat you will need to do at least a little bit of cardio or else everything you ingest will be going to muscle and taking off the fat.
 
I'm wondering if your calories are still too high, even though the food choices are still different, that, and what Jeff's asking, because I can drop about 4-5 pounds a month of mostly fat when cutting, and not doing any cardio if I wanted, just from modifying diet and keeping up my lifting intensity (doing more than about 4-5 lbs a month is too fast, and muscle will be sacrificed, so I keep it at that range rather than bombing it down too quickly).

But you're saying you've only gained "weight" in the last 12 or so weeks since being with the trainer I take it, and you've gained some muscle, but still feel like you've got excess fat. Is there a chance you have lost some fat, but not as much as you wanted, or are you saying it seems like you've actually gotten fatter AND more muscular?

How do your shirts fit? How do pants fit compared to before?
 
I tried to tell the idiots who wouldn't listen at the Shape forums long ago (long story) about this over and over, citing many studies, and I see it's cropped up again, here:

http://health.msn.com/weight-loss/slideshow.aspx?cp-documentid=100214717&imageindex=11

Basically, the more you push yourself, the more calories you use, even when the exercise is done. I feel the same applies to weights, as well, going to, or close to, failure on many sets (not too often, don't want to overtrain) will leave your metabolism stoked for longer. This is why sprinting for 250 calories of a burn is going to, in the long run, burn more than simply jogging to burn 250 calories, in the next few hours (I've seen that for even up to 2 days after heavy weights the metabolism is spiked above normal).
 

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