high/low reps for fat loss?

nikki2609
nikki2609 Posts: 128
in Fitness and Exercise
Morning, very confused little lady here!

I've not a problem with my weight but would like to reduce body fat. Thought I knew what I was doing but a few forum posts have got me a bit confused as to whether this is correct?

My current routine involves HIIT on the treadmill for 15 minutes, various weight machines with 2 sets of no more than 12 reps (if I can manage 13 I increase my weight for next set) then squats & lunges with dumbbells.
I mainly have a food deficit, I'm on my feet all day long and looking to increase protein intake with shakes in the next few weeks.

Honestly any advice anyone can give me will be more than grateful as I don't want to be wasting my time at the gym if I'm doing it wrong!

Replies

  • soniak78
    soniak78 Posts: 74 Member
    bump :-0
  • nikki2609
    nikki2609 Posts: 128
    Anyone?
  • kcm105
    kcm105 Posts: 50 Member
    Not really sure what the questions is here. Not that I have an answer, but it might help you get one from someone else.
  • soniak78
    soniak78 Posts: 74 Member
    still no joy? Trying to bump this up in the forum
  • deksgrl
    deksgrl Posts: 7,237 Member
    Progressive strength training program with free weights.
  • JoRocka
    JoRocka Posts: 17,525 Member
    fat loss = table push aways and fork put downs.

    lifting helps maintain/strengthen muscle.

    Look into a training program is really your best bet. Strong lifts- starting strength new rules of lifting. go there. best way to get started.
  • nikki2609
    nikki2609 Posts: 128
    Not really sure what the questions is here. Not that I have an answer, but it might help you get one from someone else.

    Oops, sorry (see I said I was confused!)
    Wanted to know whether it's heavy weights & low reps or lighter weights & high reps.
  • deksgrl
    deksgrl Posts: 7,237 Member
    Not really sure what the questions is here. Not that I have an answer, but it might help you get one from someone else.

    Oops, sorry (see I said I was confused!)
    Wanted to know whether it's heavy weights & low reps or lighter weights & high reps.

    Both have a place in training, so it depends upon your goals. But the most important key here is that you have progressive overload in training. Your body will adapt to weight/reps, and in order to change, you need to increase the demand.
  • corgarian
    corgarian Posts: 366 Member
    Read this:
    http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm
  • Lofteren
    Lofteren Posts: 960 Member
    That really depends on what your goal is. If your only goal is to lose fat/weight then you should do higher rep sets and more sets than usual with short rest periods (i.e. 5-8sets of 10-15reps w/ 1 min rest) as you'll burn more calories this way; however, if your goal is to lose fat while maintaining strength and muscle mass then you should do some lower rep training with longer rest periods (3-5 sets of 5-8 reps w/ as much time between sets as is necessary). This, of course, would have to be taken in the context of the specific training program that you are on. To be honest, it sounds like the program you are running is pretty crappy. You should look into running a real lifting program like starting strength or stronglifts 5x5.
  • nikki2609
    nikki2609 Posts: 128
    Read this:
    http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm

    Thanks corgarian, looks interesting & do-able!
  • nikki2609
    nikki2609 Posts: 128
    That really depends on what your goal is. If your only goal is to lose fat/weight then you should do higher rep sets and more sets than usual with short rest periods (i.e. 5-8sets of 10-15reps w/ 1 min rest) as you'll burn more calories this way; however, if your goal is to lose fat while maintaining strength and muscle mass then you should do some lower rep training with longer rest periods (3-5 sets of 5-8 reps w/ as much time between sets as is necessary). This, of course, would have to be taken in the context of the specific training program that you are on. To be honest, it sounds like the program you are running is pretty crappy. You should look into running a real lifting program like starting strength or stronglifts 5x5.

    Lofteren, looking to maintain strength & muscle mass, need to get my shy head outta my *kitten* & head on into the lions den, sorry, free weight section!! Thanks for your advice
  • WampBreh
    WampBreh Posts: 15
    1) What are your goals?
    2) Would you describe yourself as a novice?

    The only thing I can say with any degree of certainty at this point is you probably don't need protein shakes unless you are having a LOT of trouble getting protein from traditional dietary sources (for example if you are vegan).

    1g-1.6g of protein per KILOGRAM of bodyweight is enough.
  • monty619
    monty619 Posts: 1,308 Member
    many people believe that you do relatively lower reps to gain muscle and relatively higher reps when you are getting leaner and losing fat in order to be more toned..

    its actually more of the opposite.

    the body sees muscle as a burden so you have to give it a reason to stick around while in a caloric deficit and that means lifting heavy and keeping strength.. so if anything you want to lift heavier with less volume when you are in a deficit in order to keep the muscle you have because surely you wont be gaining any without consuming more calories.

    now ultimately its the caloric deficit that matters for burning fat and if you have been training with high volume while gaining muscle I wouldn't deviate from a current routine too much, but im just saying if you ask yourself to either raise the reps or lower the reps when you change from bulking to cutting (strength/ muscle gain phase to body fat loss phase) I would say lower the reps and sets and up the weight

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