Does High Reps Help In Losing Fat?

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More reps or more weight?

 More Reps Or More Weight?

One of the most important questions that a person who wants to gain muscle or build strength will face is whether using more weight or reps will help them achieve their goals. The exciting part is that this debate has been going on for a long time. The conventional gym wisdom holds that anyone looking to gain muscle should lift relatively light weights and repeat as many times as possible, while anyone looking to gain strength should lift heavy weights a few times. So the question becomes, which is better: more reps or more weight?


In order to determine which of the two options is superior, a study conducted to compare the effectiveness of lighter weights and heavier weights when attempting to gain muscle and build strength discovered that lifting light weights for about 20 to 25 repetitions is just as effective in building muscle size and strength as lifting heavier weights for about 8 to 12 repetitions.


According to the researchers, fatigue is the greatest equalizer; whether a weightlifter lifts heavy or light weight is unimportant; rather, it is their ability to lift to exhaustion that is important. The reason for this is that when fatigue sets in, the trainer will be able to activate their muscle fibers to generate maximum force.



The Anatomy Of Human Muscles


Muscles play important roles in our bodies because they help our internal organs function properly. Surprisingly, the body contains over 600 muscles, which account for roughly 40% of human body weight. Each muscle in the human body contains tens of thousands of small muscular fibers, each about 40 mm long. Each muscle fiber is controlled or commanded by a nerve, which causes it to contract. The total number of fibers in a muscle determines its strength.


Muscles in the body are classified into several types, including skeletal muscles, striated muscles, smooth muscles, and cardiac muscles. Muscle development can be accomplished through a variety of exercises. As a result, the cardiovascular system and bones become healthier, and the effects on the body are increased strength and stamina.


Aerobic and anaerobic exercises are the two types of exercises that can be used to build muscle. Aerobic exercises make the body fitter, whereas anaerobic exercises make the body stronger. The body can be developed by lifting weights, doing daily chores, or using a resistance band, all of which are forms of anaerobic exercise.


Which is better for muscle building: heavy weights or more reps?


Muscle building is critical for maintaining a healthy body. It lowers total body fat, increases metabolism, and protects a person from some of the factors that lead to disability and early death, among other things. However, a person's age, genetics, and gender are some of the factors that influence how quickly a trainer builds muscle. Muscles can be significantly developed when a person commits to exercising consistently for an extended period of time.


In addition, as a trainer continues to challenge their muscles by working with higher levels of resistance and weight, their muscle sizes grow. Human growth hormone, testosterone, and insulin growth factor all play important roles in muscle repair and growth. These hormones work by stimulating anabolic hormones, which are responsible for protein synthesis and the promotion of muscle growth, inhibiting protein breakdown, and improving how the body processes proteins.



Consideration of Various Factors


Certain factors must be considered when deciding whether more reps or more weight is better for muscle building. A trainer, for example, who has been following a fitness program for some time is likely to reach a fitness plateau (9). A fitness plateau occurs when a trainer's body no longer responds to their fitness or diet routine. The trainer sees no significant impact of the workout routine on themselves at this point because their bodies have adapted to this plan. When this occurs, one of the motivating things to do to break through this level is to change the approach: whether to lift heavier weights, add more reps, or combine both.



A Scientific Perspective


According to research on the effects of different volume-equated resistance training, both bodybuilding and powerlifting types of training can increase muscular size, even though enhancing maximum strength and lifting heavier weights is preferable. It may feel impressive as a trainer lifts more weight, but there comes a point where adding more weight becomes impossible because it may compromise their form and increase their risk of injury. At this point, it is encouraged that they increase the number of reps they perform.


Similarly, a trainer who lifts lighter weights will get stronger as well, but the process will be different; in this case, muscular endurance is being developed. According to research, as a trainer performs more sets, reps, and workouts, they gain strength in the long run. Another study that looked at the effects of different resistance training volumes on strength and power came to the same conclusion: low-volume resistance training could be a viable option for strength maintenance and lower-body enhancement. When a trainer reaches a workout plateau, he or she will benefit from increasing the number of reps rather than increasing the weight.



Which is more important, weight or repetitions?


We can't deny that carrying heavier weights and doing more reps, or lifting lighter weights and doing more reps, both have advantages. So, which is better: adding more weight or doing more reps?


One of the most important things to look out for is the body's response to the workout plan. Periodized training is recommended in order to achieve the best results. This type of training attempts to strike a balance between carrying heavier weights and performing more reps, which means that a trainer must change their exercise regimen at different intervals so that their bodies can continue to enjoy the challenge.


When a person follows a periodized approach, they may decide to begin high-volume workouts in which they lift lighter weights and do more reps in a few weeks, for example. Of course, this exercise regimen will strengthen their joints while also preparing their bodies and minds for the higher intensity workouts that will follow. Following the high-volume workout approach, they can progress to a higher intensity workout, in which they lift heavier weights for fewer reps. However, when making changes, they should do so in small steps.


What Burns More Calories: Higher Reps Or Heavier Weight Low Reps? 


One of the questions posed to a trainer who wants to burn fat is whether to do more reps or more weights for fat loss. There is no denying that there are numerous myths floating around on this subject. Still, a combination of heavy weight training and doing more reps plays a role in toning the body and losing fat while maintaining healthy muscles.


Lifting weights alone will not stimulate the muscles for fat loss; instead, focusing on one's diet and engaging in high-intensity interval training will help achieve a weight loss goal. Even though lifting heavy weights and doing low reps does not guarantee significant weight loss, muscle maintenance is critical during the weight loss process. A study on the effect of strength or aerobic training on body composition discovered that overweight people who lifted weights while on a dietary plan lost less muscle mass than those who performed aerobic exercise while on the same dietary plan.


The bottom line is that heavier weight or more reps aren't as important as a trainer's diet in terms of how much weight can be lost in the long run. When a proper diet that promotes weight loss is combined with strength training (heavy weights and low reps) and high-intensity interval training (light weights and more reps), it can significantly impact how many calories are burned while keeping more muscles.


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