High reps for weight loss?

B

bossit

0
Just a quick question, are doing workouts that are high in reps better for weight loss or is that just a myth? For example, doing 3-4 sets of 10-15 reps each set of 4-5 different exercises a good way to go when you want to lose fat and become more slim?
My fitness goal as of now is to just lose fat and see a difference in my body before I start lifting heavy weight to gain some bulk, maybe that'll be a goal of mine after I lose most of my fat but as of now I just want to lose the fat and become more healthy.

Thanks!
 
You want variety in your training for optimum weight loss, so some low reps, down to 6 not into power range, higher for endurance, and really high cardio work.
 
So what would be the optimal amount of time I should rest between sets that I am doing say 6 reps? And how many sets of each exercise should I be doing that's optimal for fat loss?

Is this a good way to go:
For example on chest day:
Warm up: 3 sets of pushups to failure
Dumbbell Press (3 sets of 6 reps - failture) 60-90 second rest
Dumbbell Incline Press (3 sets of 6 reps - failture) 60-90 second rest
Bench Press (3 sets of 6 reps - failture) 60-90 second rest
Dumbbell flys (3 sets of 6 reps - failture) 60-90 second rest

OR would something like this be better:

Warm up: 3 sets of pushups to failure
Dumbbell Press (4 sets of 10 reps - failture) 45 second rest
Dumbbell Incline Press (4 sets of 10 reps - failture) 45 second rest
Bench Press (4 sets of 10 reps - failure) 45 second rest
Dumbbell flys (4 sets of 10 reps - failure) 45 second rest

Or should I rotate between those two types for chest every week?

Sorry for all the questions lol :)
 
We come here to share accounts of stupidity and answer questions, no stress there.

In answer. Yes they would be good. At first glance this will appear as helpful as bungee jumping with no strings attached, but there is merit to both sessions.

I tend to advise changing sessions every 8 weeks of so, and doing one of yours followed by the other would be great. So 8 weeks of 6 to failure, then the next 8 doing 10 to failure, with or without changing exercises, then shift to 12, 10, 8, 6 or 15s or something different.
One I did recently which is a killer is heavy circuits, so 10 reps of 4 exercises started with 3 circuits and increased the number without changing the weight. Really quick way to feel totally dead due to aiming for no rest, recovery of from one exercise was doing 3 others. This one carries a mental health warning.
Another is super set heavy and endurance, so take a set with bench press for 6 reps, the as many push ups as you can manage etc.

Basically do different things, keep the body guessing and you will do well.
 
Low reps = bulk and high reps = tone is more or less a myth. But as for high reps and fat loss in general? They have their merit.

For every single rep you perform of an exercise you burn an amount of energy. How much will you burn? I don't know. But I do know that, all else being equal, the heavier the weight, the more energy burned per rep, and this is basically linear, meaning that if you increase the weight by 5% (and absolutely nothing else changes), you'll burn 5% more energy to complete the rep. The catch is that while each rep will burn more energy, you won't be able to perform as many reps. A 2RM is typically 95% the weight of a 1RM, yet you can do twice as many reps. So, hypothetically, let's say a 1RM lift will burn 10kcal (this is an arbitrary number used for easy math, not an amount you should necessarily expect to burn). Each rep of a 2RM will then burn 9.5kcal, but you'll be able to do twice the reps, so total energy burned is 19kcal.

Most protocols that are beneficial for building or preserving muscle mass will have you lifting at or above 60%1RM. At that intensity, you can typically do about 20 reps. So, assuming 10kcal for a 1RM, at 60%1RM you'd be burning 6kcal/rep. 6x20 means 120kcal burned throughout a set. Again, that assumes that the 1RM is 10kcal, and that nothing changes in the quality of each rep other than the load, and this is a bad assumption to make. But you can easily see from comparing workload that the higher rep set is going to burn more energy than the lower rep set, which has self-explanatory benefits in fat loss.
 
I have found that when I am lifting lower weight, I start to rep more often. Which means that I am going to feel the burn just about anywhere and I my heart is actually working a lot faster than before. I think that if you are going to do high rep volume, you will notice this too.
 
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