Fat Burning
rooneyfamilyflorida
Posts: 3 Member
When lifting weights, is it best to do more reps with a manageable weight or use heavier weights with fewer reps to burn fat?
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Replies
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For fat burning, the best and only effective thing you can do will be to eat at a caloric deficit. Lifting will help create the deficit but lifting will not, on its own, have anything to do with fat loss.8
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No. It's not better to do it either way for fat burning. It's better to be in a calorie deficit, and do exercise you enjoy.7
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BecomingBane wrote: »For fat burning, the best and only effective thing you can do will be to eat at a caloric deficit. Lifting will help create the deficit but lifting will not, on its own, have anything to do with fat loss.NorthCascades wrote: »No. It's not better to do it either way for fat burning. It's better to be in a calorie deficit, and do exercise you enjoy.
No sense in repeating quality answers.8 -
Thank you... I know that I will need a calorie deficit and aerobic activity, but I am still wondering when lifting weights, which option would be best suited for fat burn.... also... what is best/suggested for burning visceral fat aside from overall weight loss.4
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rooneyfamilyflorida wrote: »Thank you... I know that I will need a calorie deficit and aerobic activity, but I am still wondering when lifting weights, which option would be best suited for fat burn.... also... what is best/suggested for burning visceral fat aside from overall weight loss.
There is no option best for fat burn but a deficit, however if you want the best chance at retaining muscle as you lose in that deficit, you want to follow a progressive lifting program. It can be high rep, low rep, as long as you are progressing over time. Also getting adequate protein (~0.8-1lb per lb goalweight or lean body mass) and not going too aggressive with your weight loss.9 -
rooneyfamilyflorida wrote: »Thank you... I know that I will need a calorie deficit and aerobic activity, but I am still wondering when lifting weights, which option would be best suited for fat burn.... also... what is best/suggested for burning visceral fat aside from overall weight loss.
Again, weight lifting isn't for fat loss - it's for muscle strengthening/growth. Burning fat (visceral or otherwise) is accomplished by being in a caloric deficit. That's it, that's all.9 -
snickerscharlie wrote: »rooneyfamilyflorida wrote: »Thank you... I know that I will need a calorie deficit and aerobic activity, but I am still wondering when lifting weights, which option would be best suited for fat burn.... also... what is best/suggested for burning visceral fat aside from overall weight loss.
Again, weight lifting isn't for fat loss - it's for muscle strengthening/growth. Burning fat (visceral or otherwise) is accomplished by being in a caloric deficit. That's it, that's all.
For emphasis.3 -
rooneyfamilyflorida wrote: »When lifting weights, is it best to do more reps with a manageable weight or use heavier weights with fewer reps to burn fat?
Higher reps27 -
rooneyfamilyflorida wrote: »Thank you... I know that I will need a calorie deficit and aerobic activity, but I am still wondering when lifting weights, which option would be best suited for fat burn.... also... what is best/suggested for burning visceral fat aside from overall weight loss.
It is all about the energy you consume and the energy you expend. The calorie deficit is created by eating less than you burn. Lifting burns calories but not at a high rate so there is no reason to overthink it. Lift weights in a manner that progresses you toward your fitness goal not your weight loss goal.5 -
rooneyfamilyflorida wrote: »When lifting weights, is it best to do more reps with a manageable weight or use heavier weights with fewer reps to burn fat?
There's no noticeable difference. Lighter weights tend to produce less of a "toned" look, since the muscle layer doesn't grow as much.
Which strength program are you following?1 -
To more directly answer your question, either one will help the same amount in terms of burning fat. The type of training you do, as in high reps vs low reps, effects your muscles and the way they recover. Both ae beneficial in different ways, but that is a separate discussion. Burning fat will be benefited simply from the energy you exert during those workouts.
Hopefully I took a more balanced approach than some of the other posters. While it is correct the only way to burn fat is being in a caloric deficit, I did want to specify why that is. Feel free to train with weights any way you please. It will all help the same, granted you are working out at a good intensity.2 -
Cherimoose wrote: »rooneyfamilyflorida wrote: »When lifting weights, is it best to do more reps with a manageable weight or use heavier weights with fewer reps to burn fat?
There's no noticeable difference. Lighter weights tend to produce less of a "toned" look, since the muscle layer doesn't grow as much.
Which strength program are you following?
There's some caveats in me making this statement, but if anything, it is the exact opposite: lighter weights grow muscle, heavy ones are less likely to grow them. The caveat is that in both cases, the RPE is equivalent, and there is some equivalency of volume.
Training heavy with triples or less can cause strength gains, but those won't necessarily induce hypertrophy - the strength gains can be purely neural adaptations and technique. Sets in the higher rep ranges, which require lighter weights, won't see progressive overload without hypertrophy: one can't as readily train the neural adaptions to keep doing more reps so well as one can train neural adaptions to lift in a coordinated fashion.4 -
Cherimoose wrote: »rooneyfamilyflorida wrote: »When lifting weights, is it best to do more reps with a manageable weight or use heavier weights with fewer reps to burn fat?
There's no noticeable difference. Lighter weights tend to produce less of a "toned" look, since the muscle layer doesn't grow as much.
Which strength program are you following?magnusthenerd wrote: »Cherimoose wrote: »rooneyfamilyflorida wrote: »When lifting weights, is it best to do more reps with a manageable weight or use heavier weights with fewer reps to burn fat?
There's no noticeable difference. Lighter weights tend to produce less of a "toned" look, since the muscle layer doesn't grow as much.
Which strength program are you following?
There's some caveats in me making this statement, but if anything, it is the exact opposite: lighter weights grow muscle, heavy ones are less likely to grow them. The caveat is that in both cases, the RPE is equivalent, and there is some equivalency of volume.
Training heavy with triples or less can cause strength gains, but those won't necessarily induce hypertrophy - the strength gains can be purely neural adaptations and technique. Sets in the higher rep ranges, which require lighter weights, won't see progressive overload without hypertrophy: one can't as readily train the neural adaptions to keep doing more reps so well as one can train neural adaptions to lift in a coordinated fashion.
If we're going to go down this road, we should probably use more meaningful terms than light/heavy weight, more/less or high/low reps. Those terms are WAY too subjective.
But I suggest we not go down this road, at least not in this thread.5 -
rooneyfamilyflorida wrote: »Thank you... I know that I will need a calorie deficit and aerobic activity, but I am still wondering when lifting weights, which option would be best suited for fat burn.... also... what is best/suggested for burning visceral fat aside from overall weight loss.
The only way to get rid of visceral fat (without surgery) is to lose weight and lower your overall body fat percentage. Our genes decide where the fat we lose comes from and where the fat that remains stays.
If there were easy answers that didn't require time and diet, everybody would be doing them and we'd all look like models.2 -
HIIT is great for race preparedness, but not for weight loss. You don't do it for very long and half the time is spent recovering. Weight is all about calories and HIIT doesn't burn very many, that's not what it's for.
People need to stop misleading each other.11 -
rooneyfamilyflorida wrote: »Thank you... I know that I will need a calorie deficit and aerobic activity, but I am still wondering when lifting weights, which option would be best suited for fat burn.... also... what is best/suggested for burning visceral fat aside from overall weight loss.
Weight loss - fat loss is calories in vs. calories out PERIOD. Take in fewer calories - that is best for weight loss.
Find exercise you enjoy (think lifestyle change). Aerobic activity is great for your heart and lungs. Lift weights because it helps you keep lean muscle while you lose weight and because it's good for bone health.
Don't exercise because you want to lose weight, instead think longer term. In terms of health....how long do you want to be healthy for?2 -
Cardio work with lite weights...example HITT, tabata, or high rep sets. It keep your heart up and down. You will burn off more calories and increase your strength. Your metabolism will stay elevated even after your workout. You would need to watch your fat intake and intake if you want get leaner. This is part of what I do that is showing results. But everyone is different.
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herrerart09 wrote: »Cardio work with lite weights...example HITT, tabata, or high rep sets. It keep your heart up and down. You will burn off more calories and increase your strength. Your metabolism will stay elevated even after your workout. You would need to watch your fat intake and intake if you want get leaner. This is part of what I do that is showing results. But everyone is different.
Nope, nope and nope.1
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