weight training for fat loss and metabolic boost

I am doing ChaLEAN Extreme, and I swear this is a great program. The weights videos on the first section (Burn) are 32-28 mins. long. I think the Push & Lean videos (the second & third sections) are a little longer, maybe 45 mins.

Good luck to you, hope you find a program that works for you!

I think it depends on the person. For women, more reps at a lighter weight helps to build leaner muscle mass where as less reps at a higher weight builds bigge rmuscles.

I do strength training several times a week as well as circuit training twice a week. The circuit training might be good for you. It's a minute on the weights, rest for 30 seconds, a minute of cardio. Mine lasts about 30 minutes and incorporates upper and lower body.

Compound lifts. Lift as heavy as you can for 6 reps. Try for 3 sets.

Yep.

squats, dead lifts, pull-ups, rows, bench press...

I think it depends on the person. For women, more reps at a lighter weight helps to build leaner muscle mass where as less reps at a higher weight builds bigge rmuscles.

I do strength training several times a week as well as circuit training twice a week. The circuit training might be good for you. It's a minute on the weights, rest for 30 seconds, a minute of cardio. Mine lasts about 30 minutes and incorporates upper and lower body.

This is a myth. To build muscle on calorie deficit is practically impossible (there are a couple of exceptions). Higher reps are for muscle endurance. Lower reps are to build strength.