High Reps vs Heavy Weight. Strength vs Fat Loss.

It is known that high reps with lower weight is best suited for muscle endurance while low reps and heavy weight is the best choice for building strength. What about fat loss?

There is plenty of research out there indicating heavy weights and lower reps (which engages Type 2 muscle fibres – fast twitch) is optimal for muscle building and strength. This doesnt mean you can’t build muscle with more reps, however, to build up strength and muscle quicker and more efficiently, low and heavy is by far the way to go. An important idea to remember is that correct form and technique will help too!  By ensuring the exercise is being done correctly, you are activating the muscle effectively and in turn, causing more tears in muscle fibre and bigger muscles.

One key piece to note for fat loss is the intensity of your workout. It doesn’t necessarily matter how heavy you are lifting or how many reps you are doing. Instead, having a higher intensity, with less rest between reps (essentially, sweating your butt off) is most effective for fat loss.  Lifting weights can also help to increase fat loss. Cardio alone will help one to lose fat, however some muscle is being lost too if you choose strictly cardio. Lifting weights will help in losing fat and building muscle at the same time. Both are almost equally effective at fat loss, if that is your only goal.

Key to both strength and fat loss is your diet! Eating right is the first step to getting your new body! You need to fuel your muscles for them to grow and to have the energy to exercise. Kicking the bad eating habits will help in fat loss  (mostly as you are not taking in empty calories, sugar or fats anymore). Its true what they say, Abs are made in the kitchen and your new body is 70% diet and 30% fitness!!!

One always important thing to remember, is which ever method you choose for you exercise regiment, ALWAYS listen to your body. If you need to rest, its OK to take a rest day (or week)!!! Over training and fatigue can lead to injury, which will leave you out even longer!





So, I lied….

So, right after I posted that picture and my last post, I thought to myself, “get your ass down there and do today’s workout!” So, I did!

I thought about it, and if I want to change the way I look, I need to be consistent with the trainer and get to the gym and workout EVERYDAY!!! I need to be accountable to myself. I set this goal to do the trainer, stick with it, and follow it as closely as I can. In order to be successful, I need to actually lift the weights!!!

I’m finding the blog helpful in keeping accountable!!! Thanks to my followers, who hopefully read this. Even if you don’t, I think you do, which in my mind is helpful! Ha ha!!

New plans???

I was just looking through the workouts I’ve done in the past couple of weeks and I have sure been slacking! That’s what nights to to a person! So drained of energy. It was pretty pathetic! These next two weeks will be better because I have a much better, more solid routine down when I work day shifts. As long as I get to the gym right after work, I’m usually pretty good at getting a really great workout in.

Today, I plan to do shoulders and maybe a little bit of leg stuff. I’m worried now that I cannot do my heavy squats that I want to be able to do, so I need to find other ways to work on my legs over the next while. It is still my ultimate goal to have fantastic legs, so being able to find ways to work on them are important to me. I had read on Vanessa Tib’s FB page that she is planning on working oh her legs 3 times a week and that 48 hours between workouts is sufficient. I’m curious to know how that is working out for her. Maybe I’ll have to start doing that in order to see the definition and muscle tone I want and desire. Anyone out there workout one body part 3x a week???