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Using 'weights' to lose weight

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yus786
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2008/05/18 23:03:25 (permalink)
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Using 'weights' to lose weight

Posting for a mate

He's after losing about a stone. He's not into body building etc - but just wants to shift his fat

He tells me his diet is OK (so have taken his word for it)

His question...... He does some cardio about 3 times a week - 20 - 30 mins on the treadmill.

He wants to introduce some weights to this but not for the purpose of getting big or gaining muscles but to lose/shift some fat, and get some definition.

How does he do this?

Am i right in saying he needs to use lighter weights with more rep?
#1

9 Replies Related Threads

    Drew Price
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    RE: Using 'weights' to lose weight 2008/05/19 01:30:56 (permalink)
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    There's two ways:

    1) Using weights with the diet & cardio to protect lean mass,

    Lean mass is a real metabolic driver; muscle chews up a lot of calories so it's a good idea to protect this. When you diet hard and or do a lot of cardio you lose muscle. Keep the muscle increase the fat loss rate.

    Also the very act of weight training will chew up calories in a different way and make your body USE the calories you are eat in a different way meaning that nutrient partitioning is pushed in favour of lean mass. (i.e. for every 1000 cals you eat a proportion - not a lot but they add up - will end up as lean mass instead of fat mass)

    Example routine for keeping fat mass without wanting to bodybuild
    Mon: cardio
    Tue: deadlift, lat pull downs, overhead press 4 sets of 8. 20 mins cardio after
    Wed: Cardio
    Thurs: Squat, bench press, rows 3 sets of 12, 20 mins cardio after

    2) Using weights as a form of 'cardio'

    You can use weights to give you a cardio type training result but is is hard work. good terms like 'cluster training' and have a look at the article I worte on tabata....

    http://www.muscletalk.co.uk/article-tabata-training.aspx

    training like this isn't for the in exprerineced.

    I would recommend choice 1.
    #2
    kitty
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    RE: Using 'weights' to lose weight 2008/05/19 14:00:56 (permalink)
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    2) sounds like a lot of fun actually
    #3
    jaybrown
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    RE: Using 'weights' to lose weight 2008/05/20 14:00:50 (permalink)
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    I've often wondered why most people in the gym dont do weights for fat loss. I mean you see the same people in there doing cardio every session. Why do people not see the benefits of doing resistance training as well?
    #4
    sassbs11
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    RE: Using 'weights' to lose weight 2008/05/20 19:40:02 (permalink)
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    ORIGINAL: yus786

    Posting for a mate

    He's after losing about a stone. He's not into body building etc - but just wants to shift his fat

    He tells me his diet is OK (so have taken his word for it)

    His question...... He does some cardio about 3 times a week - 20 - 30 mins on the treadmill.

    He wants to introduce some weights to this but not for the purpose of getting big or gaining muscles but to lose/shift some fat, and get some definition.

    How does he do this?

    Am i right in saying he needs to use lighter weights with more rep?

    Yeah lighter weights more reps for what he wants.
    #5
    Drew Price
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    RE: Using 'weights' to lose weight 2008/05/21 01:46:12 (permalink)
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    ORIGINAL: sassbs11
    ORIGINAL: yus786
    Am i right in saying he needs to use lighter weights with more rep?

    Yeah lighter weights more reps for what he wants.


    No.

    [slaps palm against forehead]

    Mate, the 80's called. They want their workout back.

    Either use heavy weights to guard against muscle loss (and consequently lower metabolic rate and decreased fat loss rate), but keep the volume relatively low if you wish or use and an EPOC inducing set up which doesn't have to be either high rep or light weight.

    They're on a diet. They are hardly likely to turn into Ronnie Coleman! Why, why, why does the light weights high reps for weight loss and no muscle growth persist?

    Sorry if the above sound harsh but it's a very persistent and even more annoying but understandable mistake people make.
    #6
    Drew Price
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    RE: Using 'weights' to lose weight 2008/05/21 01:48:24 (permalink)
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    ORIGINAL: kitty
    2) sounds like a lot of fun actually


    I always knew you were an odd one K, you have a weird idea of fun!
    #7
    kitty
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    RE: Using 'weights' to lose weight 2008/05/21 08:11:29 (permalink)
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    ORIGINAL: drewsky

    ORIGINAL: kitty
    2) sounds like a lot of fun actually


    I always knew you were an odd one K, you have a weird idea of fun!



    Anyone in this game is odd Drew

    They're on a diet. They are hardly likely to turn into Ronnie Coleman! Why, why, why does the light weights high reps for weight loss and no muscle growth persist?


    Bugs the hell out of me too.
    #8
    Big W
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    RE: Using 'weights' to lose weight 2008/05/23 09:30:47 (permalink)
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    What about this method as a complete mixture to keep the muscles guessing? Tri-sets

    I'm not happy with the first week on my program so i think i'm going to do less sets but use the 5, 10, 20 rep range.

    e.g. squats,
    1st set 5 reps 140K for power
    2nd set 10 reps 110K for maintenance
    3rd set 20 reps 60 - 70K for the pump and set the legs on fire and try and hit as many fibres as poss

    keep rest to 45 seconds and then this turns into a pretty intense cardio workout which you can knock out in half and hour. Then maybe a bit of light interval skipping or jogging for 10 - 20 mins to cool down.

    How does this sound guys? You've still got that high rep in the last set which may be a pain
    #9
    Taz
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    RE: Using 'weights' to lose weight 2008/05/23 10:30:10 (permalink)
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    ORIGINAL: drewsky

    There's two ways:

    1) Using weights with the diet & cardio to protect lean mass,

    Lean mass is a real metabolic driver; muscle chews up a lot of calories so it's a good idea to protect this. When you diet hard and or do a lot of cardio you lose muscle. Keep the muscle increase the fat loss rate.

    Also the very act of weight training will chew up calories in a different way and make your body USE the calories you are eat in a different way meaning that nutrient partitioning is pushed in favour of lean mass. (i.e. for every 1000 cals you eat a proportion - not a lot but they add up - will end up as lean mass instead of fat mass)

    Example routine for keeping fat mass without wanting to bodybuild
    Mon: cardio
    Tue: deadlift, lat pull downs, overhead press 4 sets of 8. 20 mins cardio after
    Wed: Cardio
    Thurs: Squat, bench press, rows 3 sets of 12, 20 mins cardio after

    2) Using weights as a form of 'cardio'

    You can use weights to give you a cardio type training result but is is hard work. good terms like 'cluster training' and have a look at the article I worte on tabata....

    http://www.muscletalk.co.uk/article-tabata-training.aspx

    training like this isn't for the in exprerineced.

    I would recommend choice 1.



    I prefer the latter.

    A version I am currently doing to help with not only fat loss but strength in my legs is 5 sets of the following:

    Bagwork for 2 minutes as hard and fast as I can.

    Followed by around30-45 second break.

    Then I do as many squats with 65kg on the bar as I can.

    Another version I have used in the past is:

    5X BOBBR
    5X Deads
    5X Squats
    5X good mornings
    5X Pull Ups
    5X Press of chest

    Then I would break for 45 seconds and repeat 5 times. This was a killer!!!!!

    #10
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