How many of reps?

[IIcyrusII]

Hi all, first post here. I've reached a level now where im pleased with the amount of muscle i have (atleast until i get more lean and can have a better look). Right now during my weight training i have around 8-10 reps.
My next goal is to loose fat and lost of it. Of course i know that the most important part then is to watch my diet and do cardio, but my question is:

If i lower the amount of weight during lifting and instead increase my amount of reps, will it help me loose fat, and perhaps stop me from loosing muscle? if so is 15 reps enough?

thx all for help

Cyrus

[Romanoc88]

Hi

Yes the general approach is to lower the weight and up the amount of reps to get your heart rate up.
An even better way is to put your exercises in a circuit. So do one exercise, immediately followed by the next one without rest. If you completed four exercises take a minute rest and then repeat the whole cycle for 3 times. Then depending on how many exercises your routine consists of start on your next circuit.

hope it helps

[jdw93]

Do what worked for you in gaining your muscle. If you do 8-10 reps normally keep that. Losing weight is about your calorie deficit. You want to keep lifting heavy to maintain strength.

[shockingfit]

Hi all, first post here. I've reached a level now where im pleased with the amount of muscle i have (atleast until i get more lean and can have a better look). Right now during my weight training i have around 8-10 reps.
My next goal is to loose fat and lost of it. Of course i know that the most important part then is to watch my diet and do cardio, but my question is:

If i lower the amount of weight during lifting and instead increase my amount of reps, will it help me loose fat, and perhaps stop me from loosing muscle? if so is 15 reps enough?

thx all for help

Cyrus
Changing rep range won't have a major affect on your fat loss. Increasing rep range to 12-15 will make your muscles focus more on sarcoplasmic hypertrophy which will increase the pure volume of the muscle (size) while gaining little in pure density and strength, this is not bad but it shouldn't be the only rep range you do. It is best to change rep range on occasion to shock your muscles so you don't neglect strength.
Remember to use your weight training mainly as a tool to stimulate new muscle growth, to lower body fat watch your diet and keep your calorie intake under maintenance. For maximum fat loss do a combination of high intensity interval training and regular weight training.