When weight training to build muscle and to lose weight many have
their own technique that they may use to help promote fat loss.There is
several schools of thought regarding repetition schemes to use in the
battle against losing excess fat. Though many inexperienced lifters will
not equate the number of repetitions with losing fat, the consensus is
that using heavy to moderate weight and, lower repetitions may just be
the best route to take for your ultimate success.
It is known that higher repetitions in the area of 15-20 or more does not unnecessarily burn more fat or tone more muscle. It is advised that using heavier weight and repetitions schemes in the 6-12 range do a more efficient job in burning fat and building muscle.
While weight training to build more muscle and working with heavier weight that allows you to complete a set of exercises for 6-12 repetitions, you help your body alter your hormonal balance no matter what your age. Using moderate to heavy weight triggers your body to release more growth hormone. Growth hormone helps to burn more body fat. It is known that higher repetitions do not activate the growth hormone response.
It is known for instance that running sprints is more intense than lower intensity cardio. Sprinting will activate the release of growth hormone and testosterone, low intensity cardio does not release it at the same level if at all.
Higher repetitions over 15-20 will in fact possibly cost you muscle rather than build and stimulate it. Muscle will either atrophy or increase in size due the stimulus applied.
By applying a heavier stimulus you build more muscle, more muscle in turns equates to burning more body fat. Muscle is active, it is using energy 24/7 therefore, having more of it helps with fat loss. Of course neither low or high repetitions will work with fat loss techniques if you are not eating a low fat diet in combination with weight training.
The idea that higher repetitions during weight training will burn more fat may have been given birth by bodybuilders that used higher numbers during their preparation in the final weeks of a bodybuilding contest. When dieting down for a competition, their ability to use heavier weight was compromised due to calorie deficits. The use of lighter weight and higher repetitions was known as cutting up.
Many bodybuilders today however have become more educated in contest preparation and fat loss. They understand that using heavier weight and lower repetitions will burn more fat right up to contest time.
Both repetition programs will have their proponents and detractors. The bottom line is bigger, stronger muscles built on moderate to heavy weight with lower repetitions will burn more fat and have a higher calorie consumption.
It is known that higher repetitions in the area of 15-20 or more does not unnecessarily burn more fat or tone more muscle. It is advised that using heavier weight and repetitions schemes in the 6-12 range do a more efficient job in burning fat and building muscle.
While weight training to build more muscle and working with heavier weight that allows you to complete a set of exercises for 6-12 repetitions, you help your body alter your hormonal balance no matter what your age. Using moderate to heavy weight triggers your body to release more growth hormone. Growth hormone helps to burn more body fat. It is known that higher repetitions do not activate the growth hormone response.
It is known for instance that running sprints is more intense than lower intensity cardio. Sprinting will activate the release of growth hormone and testosterone, low intensity cardio does not release it at the same level if at all.
Higher repetitions over 15-20 will in fact possibly cost you muscle rather than build and stimulate it. Muscle will either atrophy or increase in size due the stimulus applied.
By applying a heavier stimulus you build more muscle, more muscle in turns equates to burning more body fat. Muscle is active, it is using energy 24/7 therefore, having more of it helps with fat loss. Of course neither low or high repetitions will work with fat loss techniques if you are not eating a low fat diet in combination with weight training.
The idea that higher repetitions during weight training will burn more fat may have been given birth by bodybuilders that used higher numbers during their preparation in the final weeks of a bodybuilding contest. When dieting down for a competition, their ability to use heavier weight was compromised due to calorie deficits. The use of lighter weight and higher repetitions was known as cutting up.
Many bodybuilders today however have become more educated in contest preparation and fat loss. They understand that using heavier weight and lower repetitions will burn more fat right up to contest time.
Both repetition programs will have their proponents and detractors. The bottom line is bigger, stronger muscles built on moderate to heavy weight with lower repetitions will burn more fat and have a higher calorie consumption.
Richard is the owner of Total Joint Fitness LLC which is a weight
training website for individuals interested in building more muscle and
creating stronger bodies or, just want to get into better condition by
losing weight to keep future health care costs down, For more
information and products go to http://www.totaljointfitness.com.
For Richard's free ebook on the truth about fad diets and which diets to avoid when training to build muscle or losing weight, go to http://www.orthopedicweightloss.com for further information.
Article Source:
http://EzineArticles.com/?expert=Richard_A_Haynes
For Richard's free ebook on the truth about fad diets and which diets to avoid when training to build muscle or losing weight, go to http://www.orthopedicweightloss.com for further information.
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