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  1. #1
    Registered User aggies4936's Avatar
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    Question Low reps heavy weights or high reps low weight for fat loss?

    So I am wondering if I am trying to lose weight and eventually tone, should I do heavy weights low reps or light weights high reps???? Everyone tells me something different. How many days should I lift and how many days cardio? I am a beginner when it comes to lifting plz help!
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    Registered User Proraso's Avatar
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    Originally Posted by aggies4936 View Post
    So I am wondering if I am trying to lose weight and eventually tone, should I do heavy weights low reps or light weights high reps???? Everyone tells me something different. How many days should I lift and how many days cardio? I am a beginner when it comes to lifting plz help!
    High reps, medium to low weight. Lift 3 or 4 days a week or more if doing light weights only.
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  3. #3
    cutting.....again LHarwood's Avatar
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    Originally Posted by Proraso View Post
    High reps, medium to low weight. Lift 3 or 4 days a week or more if doing light weights only.
    ^^^^ Ignore this.

    your diet needs to be right as you cant out train a bad diet. .go to the nutrition forum n look at the sticky about calculating calories n macros.

    Then have a look at a solid lifting programme...look at the sticky in the training forum about this. There are some recommendations such as starting strength, new rules of lifting plus a few more. the aim is to lift heavy and have good form so don't make up your own routine..also use YouTube or the exercise section on your phone app (not sure where it is on the computer) to look at how to do each exercise or read up on how to do them.


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  4. #4
    Registered User oregonchick76's Avatar
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    The definition of TONE is = lower body fat, more muscle.

    There is no reason to lift in a single rep range, but you need to follow the program that you have chosen. Which program is that? It needs to be a program that has built-in progression (higher weight lifted or reps lifted).

    You don't have to work out with high reps OR low reps to lose fat - the only variable that will change how much fat you have is CALORIE INTAKE.

    The number of days you lift will be determined by the program you have chosen. Again, which one would that be? It should not be something you threw together on your own... Most people lift 3-4 days per week and that is perfectly adequate (if you're doing it right).
    squat - 225
    bench - 145
    deadlift - 275
    press - 105

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  5. #5
    Registered User erinlee01's Avatar
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    Agreed, doesn't matter which you chose. Just need to make sure your diet is in check.
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  6. #6
    Registered User aggies4936's Avatar
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    I haven't chosen a program yet. I am good to go on my calorie intake and meal plans. Only thing left is to figure out which exercise plan to go with. I've chosen Jen Rankins leaning meal plans and thinking about her work out plans. I just don't know which is the right to do whether to do all those excersises with heavy weights and low reps or vice versa. That is my big question. I usually work out 4 days/week
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  7. #7
    Unplug and breathe kimm4's Avatar
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    The rep ranges you choose don't make a difference and it's completely individual. I prefer rep ranges of 4-12. Some days I focus on power, other days hypertrophy and some days a combination of both.

    Here's are some good programs you can check into:

    Starting Strength Routine

    http://www.bodybuilding.com/fun/wotw52.htm

    Bill Star’s 5 x 5 Programs

    http://oldschooltrainer.com/bill-starrs-5-x-5-training/

    All Pro’s Beginner Routine

    http://simplebeginnerroutine.wikia.c...r_Routine_Wiki

    Baby Got Back Routine

    http://www.wannabebig.com/training/t...-back-routine/

    Lyle McDonald’s Routine

    http://www.jcdfitness.com/2009/01/ly...lking-routine/
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  8. #8
    Registered User erinlee01's Avatar
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    Originally Posted by SarahBeth18 View Post
    For fat loss look into high intesity resistance training with a higher rep range.

    The two factors that will impact fat loss:
    1.Higher rep ranges such as 20-25 deplete the glycogen store in the muscle and your body will be burning calories for hours after the workout to fill the depleted stores. (Make sure you choose a weight that you can complete at least 20 of but if you do 25 and can keep going the weight is too light.
    2. High intensity, move from one exercise to the next without rest, keep your heart rate up. compelete a whole series of exerices before resting for a minute or two and then repeat.
    What? Glycogen is replaced by eating carbs. How does that burn extra calories?
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  9. #9
    Registered User oregonchick76's Avatar
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    Originally Posted by SarahBeth18 View Post
    For fat loss look into high intesity resistance training with a higher rep range.

    The two factors that will impact fat loss:
    1.Higher rep ranges such as 20-25 deplete the glycogen store in the muscle and your body will be burning calories for hours after the workout to fill the depleted stores. (Make sure you choose a weight that you can complete at least 20 of but if you do 25 and can keep going the weight is too light.
    2. High intensity, move from one exercise to the next without rest, keep your heart rate up. compelete a whole series of exerices before resting for a minute or two and then repeat.
    The workout you describe is pretty much glorified cardio. Yes, you'll burn more calories during the exercise, but the EPOC is not higher than with any other resistance training.
    squat - 225
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    deadlift - 275
    press - 105

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  10. #10
    Fueled by Bacon EPolis13's Avatar
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    Originally Posted by oregonchick76 View Post
    The workout you describe is pretty much glorified cardio. Yes, you'll burn more calories during the exercise, but the EPOC is not higher than with any other resistance training.
    ^^ This. The rep ranges DO NOT MATTER. You can and should work through different rep ranges.
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  11. #11
    Registered User MichelleSmith86's Avatar
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    Originally Posted by kimm4 View Post
    All Pro’s Beginner Routine
    I might give this one a try for a while - I really like the way it looks. Is there an exercise you would recommend replacing the bench press for? (I have implants and doing chest work is still really uncomfortable for me).

    Also would it be detrimental to add a few sets of a tricep isolation and maybe leg extension? (now that I finally figured out how to do them in my home gym set up from my other thread - I'd like to keep them in).
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