“I want to start getting lean, should I start training with 20 reps/set? I heard that high reps will bring out definition in my muscles and help burn fat”
-high reps often elevated your heart rate, helping burn more calories during your workout.
-furthermore, this will of course improve anaerobic endurance.
-however, high reps with weight training combined with a low calorie diet often results in losing muscle! When your glycogen stores get low (ie. If you are limiting carbohydrate intake as well), what is partially being used for energy by the end of your training session? You’ve got it, MUSCLE!
-also, research shows that energy expenditure during exercise (via high reps, long duration cardio etc) really isn’t as important as nutritional modifications. It simply isn’t realistic for someone to perform high intensity bouts of training, especially as a beginner, and to maintain it for months on end.
Conclusion: picture your time in the gym as a chance to give you body the appropriate stimulus to change it they way you wish. For instance, growing a particular muscle group, improving flexibility and heart health. Your nutrition for the other 23hrs of the day is most important when it comes to seeing definition in your muscles and losing unwanted fat. I can’t say it enough, “weight loss” is NOT something anyone should aspire to achieve; fat loss while preserving and/or increasing lean mass is!
Exercise for weight loss: what are the facts?
Separate and combined effects of exercise training and weight loss on exercise efficiency and substrate oxidation.
[Weight loss by increasing energy consumption and thermogenesis].
Exercise for weight loss: what are the facts? [J Am Diet Assoc. 1995] – PubMed result
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