[DEADn]

I saw some info on this on one of the posts in here and I cannot find it again for the life of me so I thought would make my mine post and maybe someone can tell me where I can find the other posting.

The post was someone asking about how to cutting fat through exercises because they already new about the diet. Info was said about using higher reps and lower weight and rest less. I figured that I could do that better then running because I dont always get to run like I really want to and because of that I get discouraged when trying to lose fat.

What I wondered is if you use higher reps and I am thinking of 10-12 reps range with maybe a 1 min rest or less would you have to do the last set heavy in order to keep your strength? I would hate to do something like this for a couple of months and find that my strength and ran from me.

I know that the leg exercises with this are going to be the most beneficial because it takes so much out of you. I used to like those exericises but now they suck but I keep going at it and my thighs show it.

John

[philosopher]

i think youre reps need to be even higher. something like 12-15. that rep range is for endurance.
but imo there is nothing better than just cardio and heavy ass lifting.

[MexicanMuscle]

Yeah Man Cardio Is Necessary!

[Ironslave]

High reps help with GH secretion, beneficial for fat loss, but it all comes down to diet and cardio, i persoally still keep reps 6-10.

[aefx2387]

if you wanna keep your muscles looking and full and massive don't go past the 10 rep range, just find out your maitenence caloric intake, cut it by 500, and do cardio on your off days, elipticals are great for burning cals, thats how u burn fat

[BigBen]

Actually if your diets on point bro u dont need cardio, i would stick with 12-15 reps lightweight keep constant tension on the muscle , and go 30-45 seconds in between sets. A minutes to long lets you calm down slightly keep that heart rate up and youll actually burn more calories lifting than 20 min of cardio bc of the weight resistance!



Godbless

[Lineski]

Originally Posted by aefx2387

if you wanna keep your muscles looking and full and massive don't go past the 10 rep range, just find out your maitenence caloric intake, cut it by 500, and do cardio on your off days, elipticals are great for burning cals, thats how u burn fat

I don't think you'll lose fullness by going about 10-12 reps...Ronnie does his reps generally in the 12-15 range for a lot of exercises and many would argue his muscle are full...

...and 500 may be too much to drop calories by, depending on his caloric intake. Won't just dropping them 10% be more sufficient? Or better yet, first things first, keep calories the same but "clean up" the foods you use to get those calories (ie. more protien, mono and polyunsaturated fats, low gi carbs, etc...)

Edit: And while I agree with what BigBen says, due to how I revolve my food around my training patterns, I like doing seperate cardio and weight training sessions. Not saying one's better than the other, just my $.02

[Diesel]

From personal experience I think its best to stay in the 10-15 rep range when cutting. you don't want to train in a low rep range b/c you can get injured easier. i read somewhere that Dorian Yates regrets training as heavy as he did when cutting b/c of all the injuries he got. When it comes to diet, you should drop your calories by ,at most, 250 calories every 5-7 days. if there is a drastic drop in calories then when you have a cheat meal your body will absorb all of that as fat. unless you are ok w/o any cheat meals, but i wouldn't recommend that. just remember shock diets are not good, take it slow.

[ape5301]

From a exercise physiological standpoint, it's all about cardio and diet. Weight bearing exercise above 20 reps is considered "endurance" training, but not in the sense that you are burning fat just that you're utilizing different muscle fiber types which have been set already. Endurance weight training uses type IIa muscle fiber type to which can use oxidation reactions along with glycolitic (lactic acid) pathways for energy. Fat burning starts around 2 minutes of a 30 minute or more of a constant, light-to-moderate intensity cardiovascular program. Fat burning without excess caloric expenditure will remain around 70% of your maximal heart rate. To aid in the fat burning process, watch your diet for saturated and omega 6 fatty acids. Make sure that carbs are your primary source for fuel, and maintain about 2g/kg body weight of protein intake (for athletes).

As far as rep range goes, 6 to 15 is classicaly defined as strength training which aid in muscle growth and hypertrophy. 6-8 reps gives maximal growth whereas 8-12 gives more musclar strength ans growth in synergistic effect. Up to 15 reps still yield strength and growth benefits but just not the same extent. When cutting, stick to an 8-15 range because you still want to grow and also maintain your strength along with being injury-free.

[DEADn]

Alot of good posts here. I think what I will do is keep my reps up around 10-12 reps and limiting my rest to 1 min and under and then squeeze in some running as well in between there.

I have cut down on some calories recently and according to the scale my weight is 204 whereas I was around 207lbs. My stomach and the waist area have that little tire there. been doing some sit ups also and it makes my stomach area pretty sore and it feels good. Hopefully that will help tighten my stomach area up.

Thanks for the support!!!!
John

[SPARTAN WARRIOR]

I use 100 reps per exercise per bodypart on one of the lads I train to help him rip up come showtime and to help him get over a plateau when he stops loosing, doing a full body workout 3x`s a week for 2 weeks only......

[Revone]

Without proper use of cardio you will not achieve the body you want, period.

Start doing your cardio.

[Q80_MuscleHed]

Originally Posted by hdogg345

High reps help with GH secretion, beneficial for fat loss, but it all comes down to diet and cardio, i persoally still keep reps 6-10.

me too .. stick to heavy

[Nothin' but a peanut!!]