Lifting Question.

In an attempt to lose fat, and tone up.... I have always heard that it is better to use lighter weights, for more reps. But, to build muscle mass, use much heavier weights, even if you only do 6-8 reps.

I want to lose fat, and gain some definition. Right now I do a "circuit" training program that works all the muscle groups, giving a short rest (20-30 seconds) between exercises. The weight is low. I warm up and cool down with 5 minutes on a stationary bike, and a 1/2 mile walk.

Would I burn more fat by increasing the weight, and decresing the reps?
And, is it good to shoot for, say... 6-8 reps at high weight.... or lift til ya can't lift no more. If you can do 8, try for 10. when you can do 10 easily, add more weight.

this is the way i have been told to do it
have you checked out stronglifts 5x5

I always recommend going heavy to really build muscle and assist with fat loss. A low weight circuit that focuses on full body can be a nice "finisher" once or twice a week, but if you are doing it more than that you will likely not see the results you want. Here is just a sample workout that may work for what you are looking for: (do 4 different exercises for each major muscle group-go heavy and do 4 sets of each exercise 6-8 reps with only 45 seconds rest between sets).

Mondays: Warm up with 10 minutes light, fat burning cardio. Heavy Chest & Triceps

Tuesdays: 30 minutes light, fat burning cardio. Weighted abs and heavy shoulders

Wednesday: REST or your circuit

Thursdays: 30 minutes light, fat burning cardio. Heavy Back & Biceps

Fridays: Warm up with 10 minutes light, fat burning cardio. Full leg & butt workout- this may take up to 90 minutes so you can hit every major muscle group in the legs- quads, hamstrings, calves, glutes, adductors, abductors, etc. Increase your rest between sets to about 90 seconds.

Saturdays: 30 minutes light, fat burning cardio. Weighted abs & upper body circuit.

Sundays: Rest

Another critical competent to getting lean is your diet- getting that dialed in based on your current weight and goals will make a HUGE difference in your results. Best of luck!

I read somewhere the toning is a bit of a myth. You are either building muscle or you aren't. Strength training has worked for me to shrink but my weight loss is at a stand still. I'm ok with that since I'm always being told I'm just shrinking everytime people see me again. I haven't lost a single pound for almost a month. I'm wanting to build a lot more muscle to help assist in my weight loss. We will both get there!

I read somewhere the toning is a bit of a myth. You are either building muscle or you aren't. Strength training has worked for me to shrink but my weight loss is at a stand still. I'm ok with that since I'm always being told I'm just shrinking everytime people see me again. I haven't lost a single pound for almost a month. I'm wanting to build a lot more muscle to help assist in my weight loss. We will both get there!

I've not lost these last few weeks but I'm the same as you people have noticed the difference. Body composition > toning

Tony I lost 83 lbs by lifting heavy 4 days per week ( 8 reps) and cardio 3 days per week. Neither cardio or lifting burns fat. Eating at a deficit does.

I read somewhere the toning is a bit of a myth. You are either building muscle or you aren't. Strength training has worked for me to shrink but my weight loss is at a stand still. I'm ok with that since I'm always being told I'm just shrinking everytime people see me again. I haven't lost a single pound for almost a month. I'm wanting to build a lot more muscle to help assist in my weight loss. We will both get there!

I have been doing the same thing. I am glad it's normal.