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Health A Trainer Shares How to Burn Fat and Build Muscle — It's About Reps and Sets

10:51  09 august  2018
10:51  09 august  2018 Source:   popsugar.com.au

This Is How Heavy Your Weights Should Be If You're Trying to Lose Weight

  This Is How Heavy Your Weights Should Be If You're Trying to Lose Weight Strength training is a key part of fitness that shouldn't be ignored, especially when it comes to weight loss. But just because you know you should be doing it doesn't mean you know exactly how to do it yet. If you just don't know where to start when it comes to strength training, Ridge Davis, personal trainer based in West Hollywood, CA, is here to save the day. POPSUGAR spoke with him about how much weight you should be lifting if you want to see your body composition change.

When it comes to fitness, there are a ton of tools to help you achieve what you're looking for; you just have to find the ones that work best for you. As a personal trainer , I suggest you take the time to research fitness and nutrition programs to find the best fit, even if it seems mundane and difficult.

When it comes to fitness, there are a ton of tools to help you achieve what you’re looking for; you just have to find Here’ s a four-week strength- training plan for beginners to see how to program a month of workouts. Reps and Sets For Weight Loss. If you’re new to strength training , I suggest doing

a person sitting on a skateboard© Unsplash / Charlotte Karlsen

The old, but disturbing, saying "there's more than one way to skin a cat" (sorry for the gruesome image) applies to the relationship between fitness and weight loss. There is more than one way to work out to lose weight. It's easy to get caught up with what worked for your favourite fitness influencer, what you read online, and what you see people doing in the gym. But the true objective is to figure out what works for you, your body, and your weight-loss goals.

When it comes to fitness, there are a ton of tools to help you achieve what you're looking for; you just have to find the ones that work best for you.

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  The 14 best calorie-burning exercises Ranked in order of effectiveness .(FYI: calorie burn is estimated for a 125-pound person and a 185-pound person, according to guidelines from the American College of Sports Medicine. The more you weigh, the more calories you tend to burn on any particular task – but a lot of other factors come into play, too, so this isn't an exact science.)Opt for the 'bonus burn' – tips from Miranda and New York City-based trainer Noam Tamir, C.S.C.S., owner of TS Fitness – to ramp up that afterburn effect even further.1.

How Many Reps and Sets to Do to Lose Fat . Instead, follow this simple structure laid out below when it comes to your strength programs if your goal is to lose weight and build lean muscle mass.

It might feel like paperwork, but this is how you will know what you need. You can mix up your strength sessions by doing a day of lighter weight and more reps (four sets of 15 squats with 10-pound dumbbells) or fewer reps and heavier weight (three sets of 10 squats with a 45-pound kettlebell).

As a personal trainer, I suggest you take the time to research fitness and nutrition programs to find the best fit, even if it seems mundane and difficult. Here's a four-week strength-training plan for beginners to see how to program a month of workouts.

Don't NOT Have a Plan

It's easy to go to the gym with the goal of losing weight but no real plan. In my opinion, that's one of the biggest mistakes you can make. It's great that you're getting in the gym, but without a plan, achieving your goals will be challenging. Instead, follow this simple structure when it comes to your strength programs if your goal is to lose weight and build lean muscle mass.

Reps and Sets For Weight Loss

If you're new to strength training, I suggest doing two to three strength sessions a week and gradually increasing the number of sessions you do as your body begins to adapt to the stimulus of lifting weights. Here's the breakdown:

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How Many Reps and Sets to Do to Lose Fat . It might feel like paperwork, but this is how you will know what you need. You can mix up your strength sessions by doing a day of lighter weight and more reps (four sets of 15 squats with 10-pound dumbbells) or fewer reps and heavier weight (three sets

The amount of sets and reps that you choose to do can ultimately influence gains that you make in areas Varying your rep range is not the only answer for how to build muscle mass faster. Failure is huge in building muscle . You have to work the muscle until it not only burns , but until you cannot

  • If you've never lifted before, start with three sets of 10 reps per exercise.
  • As you become comfortable with the movements, begin to increase this to three to four sets of 12 reps.
  • If you have experience lifting weights, complete anywhere between three to five sets of eight to 15 reps.

When to Lift More

First and foremost, I recommend mastering the technique before worrying about weight. Once you've got the form down, I suggest lifting with medium to heavy weight and recording your progress to determine if you need to increase your weight. It might feel like paperwork, but this is how you will know what you need. You can mix up your strength sessions by doing a day of lighter weight and more reps (four sets of 15 squats with 10-pound dumbbells) or fewer reps and heavier weight (three sets of 10 squats with a 45-pound kettlebell).

Avoid the Plateau

I know you're probably thinking, "Why isn't there one definitive set and rep scheme?" First, I've found this range of sets and reps successful when it comes to weight loss, and second, if you don't constantly change your rep and set scheme, you'll hit a plateau. So come with a plan, and make sure that plan mixes it up. Finally, I wouldn't be doing my job if I told you that all you had to do was four sets of 12 squats in order to lose weight — you need to work with your workout to find what is challenging you and your muscles right now.

Do Heavier Weights Burn More Fat? A Trainer Answers

  Do Heavier Weights Burn More Fat? A Trainer Answers Knowing the right weights to use for which workout can be a challenge, especially when you're trying to match the equipment to your fitness goals. If you're wondering whether heavier weights equal greater fat burn, we reached out to Clarence Hairston, IGNITE master trainer, NASM certified personal trainer, and AGM of Fitness at The Bay Club Company. The question makes sense to ask - heavier weights equal more effort, which should result in greater burn. But the answer isn't that simple. According to Clarence, "there really is no clear answer" as "both heavier and lighter weights will help you burn fat.

The complete routine to burn fat and build muscle . But it ' s often said that building muscle and losing fat are mutually exclusive. To lose body fat you need to eat less and to add Seated dumbbell shoulder press Sets : 5 Reps : 12,10,8,8,6 Bentover lateral raises Sets : 4 Reps : 12,8,8,8 Front raise

When looking at how to build muscle and lose fat from strictly a training standpoint, it requires manipulating two major variables: intensity and volume. Intensity refers to lifting more weight, and volume is increasing the number of sets and reps that you complete each training session.

As I mentioned earlier, this rep and set formula is just a tool to kick-start your weight-loss journey. You're going to have to be consistent with your workouts and, most importantly, consistent with your nutrition in order to achieve the results you're after.

Pictures: 12 Fitness Tips You Should Know Before Even Breaking a Sweat

CUSTOM FIT: Whether you're a power lifter or have never worked out before, there are things to know before hitting the gym or doing a home routine that will make the most of the time there -- helping you stay fueled with energy, motivated to stick to the work, and less likely to hurt yourself. 12 Fitness Tips You Should Know Before Even Breaking a Sweat

Turn Fat Into Lean Muscle With This Trainer's 20-Minute, 5-Move Upper-Body Workout .
I truly love lifting weights, but I also like to mix up my workouts, incorporating bodyweight training into my routine. You may think that bodyweight workouts are only for beginners, but don't be fooled — they'll kick your ass. If you're looking for a workout that will wake up the muscles in your arms and back, improve your strength, and sculpt your upper body, continue reading.

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