A new year, another time to set goals for your training. After the festive season and some good food and drinks I will now concentrate on the 12% body fat goal again. During my 30 minute cardio training this morning, I thought about the myth of how many reps per exercise are right.
From my experience resistance training is not burning fat, it is supposed to shape your body. The intensity with weight lifting is far to low to burn a good portion of fat. You might go for so called Supersets, means you are doing 2 or 3 exercises in a row without a pause. So you end up with maybe 60-80 reps per set and a high pulse. But this will not burn fat at all.
So I still believe that if you would like to build up strength, you should train with 1-4 reps for each set for a while an try to take the highest possible weight. Everything from 6-15 is good for a mix of strength and to tone the muscle. But not to burn fat. I would not recommend to do more than 20 reps per set with weight as there is a good chance that you will end up with damage at your tendons and joints.
I found a nice article that confirms my opinion “High Repetitions Burn More Fat Myth“.
Also a myth is that you can burn fat only in certain areas. Why should the body do this. So if you burn fat, it will take fat from your whole body fat storage and for that reason you need to have a general low body fat percentage to have a six pack for instance.
If you want to lose fat only on your hips or you belly should consider a surgeon 😉
By the way: My books has been accepted by the self publishing service and I hope that it will be available within the next weeks at Amazon.com, Barnes & Noble and brick and motar book shop around the corner.
It is a quick start guide. Expect 80 pages with the basic information on how to start you healthy lifestyle.
Are you ready to join me for the 2010 goals? I will be your free of charge personal trainer 😉