Lift heavy or supersets with lighter weights

inthezone77

Hi all,
My current stats are Female, 165cm, 58kg. I am weight training 45mins 3 x per week, plus a pump class and include a 15min hiit on tready 2-3x per week. With the weights is it better to concentrate on lifting heavy or lowering weights and doing a series of supersets with minimal rest time (like a pump class)
The goal is to continue to lose bf and am still eating under calories to get rid of some more fat
Would love to know your thoughts
x

arguablysamson

Hi all,
My current stats are Female, 165cm, 58kg. I am weight training 45mins 3 x per week, plus a pump class and include a 15min hiit on tready 2-3x per week. With the weights is it better to concentrate on lifting heavy or lowering weights and doing a series of supersets with minimal rest time (like a pump class)
The goal is to continue to lose bf and am still eating under calories to get rid of some more fat
Would love to know your thoughts
x

Hi there,

If your goal is weight loss, you don't want to do very much more than just cardio. I know you hear lots about going crazy with the weights, but if you have much fat to lose, too much workout can thwart your progress because your body goes into a kind of preservation mode due to not enough fuel. Also, the more sore you become, the more your muscles hold water in an attempt to rebuild the microscopic muscle tears. This is why so many people report working out, but not losing body fat. Doesn't mean you won't lose fat and gain muscle, but progress for both can be slower.

If you really want to drop the pounds, just stay non-sedentary and live your life. Fill your day up with various activities. Try not to get obsessed or think too much about dieting and/or body image. It is counterproductive in the long term.

On the other hand, if you'd like to build muscle and increase strength/endurance, it is best to alternate between light and heavy. Larry Scott, the famous 1965 Mr. Olympia, was one of the pioneers of alternating your training. When you hit a wall or just need more motivation, change your routine because the body adapts continually and tries to keep you in the same place. This is true for weight loss and gaining muscle mass/strength.

inthezone77

I would like to tone but not ready to eat in surplus as I feel like some fat has to shift first. With so many strategies out there it gets a bit confusing. Good advise with using a combination of heavy and light weights

SuperC_85

Lift heavy!

I am not sure why the person who replied said to you to leave the weights,
Calorie deficit is what gets you to lose weight.

That being said when you are in a calorie deficit and you incorporate weight training you preserve lean body mass (ie your body starts feeding on more fat and less muscle.)

Besides all that goodness lifting heavy is going to give you amazing shape once you lose a bit more fat.

I vote go for heavy! Remember at a calorie deficit you arent going to build (or bulk) at all.
I started last year August and have not looked back!

Jenky85

Lift heavy!

I am not sure why the person who replied said to you to leave the weights,
Calorie deficit is what gets you to lose weight.

That being said when you are in a calorie deficit and you incorporate weight training you preserve lean body mass (ie your body starts feeding on more fat and less muscle.)

Besides all that goodness lifting heavy is going to give you amazing shape once you lose a bit more fat.

I vote go for heavy! Remember at a calorie deficit you arent going to build (or bulk) at all.
I started last year August and have not looked back!

QFT

Lift heavy for sure.

inthezone77

Thanks Ladies

scraver2003

Lift heavy!!
Lift things up and put them down!