I got this question from a subscriber and I thought it was worth mentioning the answer for everyone to read.
Question: I want to lose some weight and tone up. I've read a lot of conflicting info on if I should be doing heavy weights with low reps, or light weights with a lot of reps. I've read a lot of articles saying use light weights to tone but even more say use heavy weights, low reps. Do you happen to know the correct answer to this? It's very conflicting and confusing.
Answer: Great question! One of the things I am trying to do with this web site is bring some clarity and some focus for people doing just what you're trying to do.
The logic behind the heavy weights is : more muscle burns more fat, this is true. The logic behind light weights is: more reps burns more calories while you're working out, this is also true. And still another logic says: do cardio since that burns even MORE calories while working out that lifting weights (this is starting to become untrue with new research but we'll pretend it's true). What's the trick?
The logic behind the heavy weights is : more muscle burns more fat, this is true. The logic behind light weights is: more reps burns more calories while you're working out, this is also true. And still another logic says: do cardio since that burns even MORE calories while working out that lifting weights (this is starting to become untrue with new research but we'll pretend it's true). What's the trick?
They all are. The trick is to do them all. Set up a mix and train in all of them all week long and keep your regiment varied. The key is almost always do high intensity on your lifting days. High intensity is what we do here. But some days mix even that up - just do straight heavy sets with 2 min rest between each set.
Example:
Monday: 20-40 min high intensity heavy weights, after that run/cycle/swim cardio for 20-40 more if you have time
Tuesday: active rest - walking only, nothing strenuous but you can probably go up to 3 miles and it will help you loosen up if you are stiff.
Wednesday: 20-40 min high intensity light weights, run after if you can
Thursday: active rest again
Friday: high intensity light or heavy lifting with more rest, run after
Sat: active rest (or full rest)
Sun: full rest. This is very important to avoid over training
Example:
Monday: 20-40 min high intensity heavy weights, after that run/cycle/swim cardio for 20-40 more if you have time
Tuesday: active rest - walking only, nothing strenuous but you can probably go up to 3 miles and it will help you loosen up if you are stiff.
Wednesday: 20-40 min high intensity light weights, run after if you can
Thursday: active rest again
Friday: high intensity light or heavy lifting with more rest, run after
Sat: active rest (or full rest)
Sun: full rest. This is very important to avoid over training
Sleep 8 hours a night or more on this schedule. Eat real food, reduce grains, have more vegetables, lean meats, low fat dairy, and nuts/seeds. And don’t forget to take a before picture so you can see how much you change!
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