fat burning with weights
john0804
Posts: 31
I've been told that to get effective fat burning from weights I should aim for low weights and lots of reps. Is this accurate because I know from experience that I can deadlift and bench press a lot more than I'm doing, but because I'm focusing on weight loss at the moment I don't feel like I'm pushing myself as hard as I can. I think it's also the knowledge I have a year to get into shape before my holiday.
Opinions do you aim for high reps/low weight, low reps/high weights or aim for your failure point and don't stop till you hit it
Opinions do you aim for high reps/low weight, low reps/high weights or aim for your failure point and don't stop till you hit it
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Replies
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My opinion is low reps/high weight. While in a deficit, this will allow your body to maintain your current LBM rather than losing it along with fat. Check out Stronglifts 5x5 or Starting Strength. Great places to start.0
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I'm eating at the BMR for the size I want to be rather than the size I am thank you I'll check them out0
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this is an outdated opinion, lift heavy as *kitten*, your body will be like a furnace!0
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If you want to get an endurance workout by lifting weights, then yes. But even if you like doing that, it shouldn't be your main strategy for losing weight - the theory comes from the same thinking that led to the whole idea of the "fat burning zone" for the poor treadmill lovers.
Low reps/high weight for all things related to looking good and being strong; a little cardio for heart health and overall fitness.0 -
Heavy weights, low reps for fat loss. If you want to do more reps at a lower weight in a circuit training format (i.e. high intensity), that's fine. But especially with compound lifts, you need to go heavy. Lifting light weights through a big range of motion does not give your body the proper stimulus for adaptation.
Also, you need to feed the body you have now, not the body you want to have in the future. It is a bad idea to create a huge caloric deficit unless you are morbidly obese.0 -
Good question. I wanna know too.
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My opinion is low reps/high weight. While in a deficit, this will allow your body to maintain your current LBM rather than losing it along with fat. Check out Stronglifts 5x5 or Starting Strength. Great places to start.
^ This
Also to make sure you are not losing much muscle along with fat while in a caloric deficit make sure you get enough protein, minimum of 0.8 grams per lb of body weight is a good estimate; find a program you like that focuses on rep ranges of 3-12 per set; make sure your deficit is not too large, the larger the deficit the higher % of muscle loss will occur.0 -
Low weights and more reps.... is Correct!!! You don't want to injure yourself... so always "build up" to the heavier weights.
You want to train your muscles not "strain" your muscles. less weights and more reps is nearly equivalent to lifting heavy weights with less reps (without the risk of injury from over doing it). Also, remember to use the proper technique when lifting....:happy: Have Fun!:glasses: 0 -
Bump ~ Great Question!0
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It's only a deficit of 1500 calories and I'm making sure that my protein intake is high. I have 30% body fat at the moment so I think my body can take it0
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this is an outdated opinion, lift heavy as *kitten*, your body will be like a furnace!
This! Lift heavy!!!0 -
I started working with a personal trainer...she has be do what ever weight I can handle but do it slow and it's more effective because your not swinging and using that as a way to lift faster...slow full range movements one machine for 2 min and switch to another part of the body for 2 min (might be one not sure she has the timer never asked but you get the idea)and go back and forth on the two a couple of times.push yourself until your shaking and a good burn...but DO IT SLOW full range of motion.I would say medium weight ....too light feels cheesy to me and heavy is to straining(cant do as many reps)0
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Lots of people say low reps/heavy weight. I'm guessing low reps is 8-10 reps, but how would you figure out if the weight your lifting is heavy enough? How do you find the right weight without going to low or hurting yourself?0
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I'm eating at the BMR for the size I want to be rather than the size I am thank you I'll check them out
You should not be eating at BMR. You should be eating at TDEE - 10% 15% or 20% - depending on how much you have to lose....as with everyone else I say lift heavy! StrongLifts is something I am trying now.
PS i am 5'2, a woman and am eating almost 1600 calories a day to lose weight.0 -
It's only a deficit of 1500 calories and I'm making sure that my protein intake is high. I have 30% body fat at the moment so I think my body can take it
you're doing yourself a great disadvantage by eating at a goal weight BMR.0 -
Lots of people say low reps/heavy weight. I'm guessing low reps is 8-10 reps, but how would you figure out if the weight your lifting is heavy enough? How do you find the right weight without going to low or hurting yourself?
This is just somethign I picked up over the internet but seen it in multiple places, take that for what its worth....By the 3rd set you should be getting fatigued but not failing. By the 5th set you should be near failure.0 -
Lots of people say low reps/heavy weight. I'm guessing low reps is 8-10 reps, but how would you figure out if the weight your lifting is heavy enough? How do you find the right weight without going to low or hurting yourself?
From what I have read if you can lift the weight more than 8 times it is not heavy enough. For me if I can lift it more than 5 times I up my weight. You need to make sure you know what proper form is before you even attempt to lift heavy. I strongly believe you should either watch some videos of experienced lifters and lift in front of a mirror so you can see that you are using proper form. Or you can go to a trainer and ask them to show you, hopefully he/she will know what they are doing.0 -
IMO for fat loss, circuit training and complexes beat traditional weightlifting. And when doing PROPER circuit training/complexes, you will be using lighter weight than you would be when doing traditional weightlifting exercises. However, if you're not doing it in the proper FORMAT needed to constitute a true complex or circuit workout, then yes, heavy weight for low reps.0
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It's only a deficit of 1500 calories and I'm making sure that my protein intake is high. I have 30% body fat at the moment so I think my body can take it
That's a huge deficit. That's 3 lbs per week, and, judging by your profile photo, you are not anywhere near big enough to be trying to lose weight that quickly. It may work for a few weeks or a month, but then you are going to hit a wall. Two pounds per week is the max that I would recommend to anyone, but for someone your size, I would say 1 to 1.5 lbs per week.0 -
in my opinion, low weight/high reps has it's place in training. however, by low weight i mean about 50% of your training max, and by high rep i mean 10-20 repetitions.0
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Low weights and more reps.... is Correct!!! You don't want to injure yourself... so always "build up" to the heavier weights. You want to train your muscles not "strain" your muscles. less weights and more reps is nearly equivalent to lifting heavy weights with less reps (without the risk of injury from over doing it). Also, remember to use the proper technique when lifting....:happy: Have Fun!:glasses:
Wow, this is so wrong. Yes if you are new to strength training start with lower weight, but then quickly progress to heavier once you have the form down.0 -
It's only a deficit of 1500 calories and I'm making sure that my protein intake is high. I have 30% body fat at the moment so I think my body can take it
With only 50 lbs to lose your goal weight loss per week should be in the 1 to 1.5lb/week range, anymore and you risk a large % of your loss coming from lean muscle0 -
Um, no. Nowhere is this correct, other than accessory endurance work. You will not injure yourself doing low reps and heavy weights, as long as you use proper form and common sense about weight selection and progression (in other words, follow a set program.) Lifting low weights and high reps does not give anywhere near the same kind of physical adaptations for strength or CNS adaptation. Plus you actually are more likely to injure yourself doing tons of reps, as the constant repetition can lead to stress injuries, and form suffers as you fatigue.Low weights and more reps.... is Correct!!! You don't want to injure yourself... so always "build up" to the heavier weights. You want to train your muscles not "strain" your muscles. less weights and more reps is nearly equivalent to lifting heavy weights with less reps (without the risk of injury from over doing it). Also, remember to use the proper technique when lifting....:happy: Have Fun!:glasses:
Seriously, that was terrible advice.0 -
So I should up it to around 2000-2500 a day? Approximately because like I say I'm not looking to lose it fast I'm looking to lose it smart.0
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Low weights and more reps.... is Correct!!! You don't want to injure yourself... so always "build up" to the heavier weights. You want to train your muscles not "strain" your muscles. less weights and more reps is nearly equivalent to lifting heavy weights with less reps (without the risk of injury from over doing it). Also, remember to use the proper technique when lifting....:happy: Have Fun!:glasses:
Wow, this is so wrong. Yes if you are new to strength training start with lower weight, but then quickly progress to heavier once you have the form down.
^ what he said.
To the OP - you stated you know you can do more weight. You know yourself better than any of us. Do more weight. If you can do 8 reps on that heavier weight, go for it. Less reps, MORE weight!0 -
Check out Stronglifts, Wendler, and Starting Strength. Figure out which you'd like to try and go for it. And say no to the low weight and high reps. No no no.0
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I would say to do the way you prefer: low weight/high reps or high weight/low reps.
If your using the higher weights and want to feel like you're doing more to burn fat, between sets drop down and do some push ups, jumping jacks, burpees, or high knees to get your heart rate up before moving on to your next weight lifting set.0 -
If you can do burpees between sets, then you aren't lifting heavy enough. The point of "between sets" is to rest and recover in order to be able to complete the next set. Doing calisthenics between sets pretty much kills that. Either lift heavy, OR do calisthenics. Trying to do both at the same time is begging for an injury, or at least for failed progress.I would say to do the way you prefer: low weight/high reps or high weight/low reps.
If your using the higher weights and want to feel like you're doing more to burn fat, between sets drop down and do some push ups, jumping jacks, burpees, or high knees to get your heart rate up before moving on to your next weight lifting set.0 -
So I should up it to around 2000-2500 a day? Approximately because like I say I'm not looking to lose it fast I'm looking to lose it smart.
Check out www.iifym.com Go to the TDEE calculator. I am guessing you'll be around 1800 a day.0 -
Thank you, this has answered a question and given me more and life is dull without questions 0
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