Fitness Myth #3:
High Reps, Light Weight
This is the final part of our three part series, The Truth About Fat Loss.
For years it has been believed that to develop toned, long, lean muscles you must lift light weights for many reps, in order not to bulk up. Interestingly, this is the exact same approach that bodybuilders use to gain size in their muscles.
It can’t be the right approach for both; after all they are exact opposite goals. And we’ve all seen the excessively large bodies of bodybuilders.
So if high reps and light weight work to increase the size of your muscles, then logically the opposite must work to develop long, lean muscles. Right?
Exactly.
Using a rep range of below 15 reps with a heavier weight will get you the body that you are looking for.
According to a study published in the Medicine and Science in Sports and Exercise, women burned nearly twice as many calories in the two hours after their workout when lifting 85% of their maximum load than when they did 15 reps at a lower weight around 45% of their max.
This happens as a result of more muscle activation required to lift a heavier weight than a lighter weight. As more calorie burning muscle is activated you will add muscle tissue to your body. For instance, if you replace 10 pounds of fat with 10 pounds of muscle you’ll burn an additional 25 to 50 calories per day. Even better you will look like you have lost 20 pounds, even though the number on the scale is the same!
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