I think this can go in both forums...so that's why I'm posting it twice.
I'm trying to decide what reps and sets I can use for fat loss. I read that 6-10 is muscle building and 10-15 is toning, but how come a lot of ppl do 15-20 reps for toning? I've been reading about nutrition and weight lifting for the past 8 yrs, so I know a lot about it, but I'm confused at this part. My schedule so far (limited bc of a bowflex, bad tricep and bad back):
chest flys- 3 sets of 12-14
dumbbell shoulder press- same
dumbbell curls- same
then I do wall sits for 1 min each, 3 sets with 30 secs rest. The rest btwn the weights are 45 secs. I do this 3 days a week, 1 day of rest btwn and 2 on the weekend.
When I go back to school tomm, I'll have better facilities, so I'll be doin more like:
Seated dumbell rows, barbell curl, shrugs, barbell press, bench press, hack squat or leg press. Sometimes I can do triceps pushdowns but my right tricep clicks when I do overhead triceps extensions and my lower back is so bad, I can't even do 5 partial hyperextensions without it killing me.
For all of these weights, I'll be doing either 3 sets of 12-14 reps or 3-4 sets of 15-20 with a BIT lesser weight....but not sure about the reps. Basically, I'm looking for definition and fat burning, not muscle building. I could do 3-4 sets of 8-12 reps, but that still includes some muscle building.....I want to lose weight, not gain muscle (adds weight). No muscle, just fat loss and definition...got it? Good! lol....thanks all.
I'm trying to decide what reps and sets I can use for fat loss. I read that 6-10 is muscle building and 10-15 is toning, but how come a lot of ppl do 15-20 reps for toning? I've been reading about nutrition and weight lifting for the past 8 yrs, so I know a lot about it, but I'm confused at this part. My schedule so far (limited bc of a bowflex, bad tricep and bad back):
chest flys- 3 sets of 12-14
dumbbell shoulder press- same
dumbbell curls- same
then I do wall sits for 1 min each, 3 sets with 30 secs rest. The rest btwn the weights are 45 secs. I do this 3 days a week, 1 day of rest btwn and 2 on the weekend.
When I go back to school tomm, I'll have better facilities, so I'll be doin more like:
Seated dumbell rows, barbell curl, shrugs, barbell press, bench press, hack squat or leg press. Sometimes I can do triceps pushdowns but my right tricep clicks when I do overhead triceps extensions and my lower back is so bad, I can't even do 5 partial hyperextensions without it killing me.
For all of these weights, I'll be doing either 3 sets of 12-14 reps or 3-4 sets of 15-20 with a BIT lesser weight....but not sure about the reps. Basically, I'm looking for definition and fat burning, not muscle building. I could do 3-4 sets of 8-12 reps, but that still includes some muscle building.....I want to lose weight, not gain muscle (adds weight). No muscle, just fat loss and definition...got it? Good! lol....thanks all.