In Part 1 of our program, if you increase your muscle tone by just 5 pounds, you'll increase your resting metabolism by approximately 200 calories per day. That's 1,400 calories per week! You'll also burn approximately 200 calories during your weight-training workout. Weight training 3 times per week will burn an additional 600 calories. In total, you'll burn approximately 2,000 calories per week from weight training and your metabolic response to it.