Your weight training routine should be independent your of fat loss goals, BUT...The old rule used to be that you would lift low reps for mass and lift high reps for fat loss. The idea was that the low, heavy reps were to build “bulk” and the high reps were to increase definition as well as burn more calories. None of this is really true in regard to fat loss. I always like to make it clear to people that all we are trying to do is decrease body fat in order to see the muscles underneath. This is how you achieve more definition or “tone” as some people put it.
Ultimately the way you lift should be independent of your nutrition. For example, if your goal is maximal strength then you are going to lift in the 1-5 rep range regardless of your fat loss goal. You wouldn’t want to do a metabolic workout 3 days a week just for the sake of fat loss while your strength and possibly muscle suffers. The same goes for athletes and bodybuilders, both competitive and recreational. Now if you are looking to achieve better daily function, Example workout #2 may be a better choice. Your nutrition is the main component that causes you to lose body fat. Lifting light versus heavy is going to have a much smaller effect on fat loss. There are however, some things you can change in your weight training routine to maximize your results.
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AuthorJerry Yuhara, CPT, CSCS, CMT #75123 Categories
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