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Cutting - Fat Loss

  • 08-06-2006 10:40pm
    #1
    EPO_MAN
    Closed Accounts Posts: 147 ✭✭


    Started to drop the weight and increase reps to shed excess fat. i do a 35 min uphill run (4% incline) after my weights so cardio is ok.

    ust wondering how much weight should I be dropping from the bar.

    say today i did my legs. I can squat 80kgs. I did 60kgs and increased reps from 8 to 12.
    did i drop too much?

    Any tip would be nice.
    Thanks


Comments

  • #2
    cousin_borat
    Registered Users, Registered Users 2 Posts: 995 ✭✭✭cousin_borat


    I'm unsure why you would want to drop weights. Adding muscle rather than endurance training will help raise your resting metabolism rate. Definately the cardio at 4%+ incline is a good idea running for at least 45 minutes within your fat burning heart rate. Keep this up and I would say its a more effective way of losing weight. I would also mix up other cardio activities such as spinning and rowing


  • #3
    Dragan
    Closed Accounts Posts: 13,497 ✭✭✭✭Dragan


    I also can see no reason why you would drop the weigths just because you are trying to cut. Heavy weight for less reps increase your metabolism post workout by about 10% compared to ligher weights and more reps.

    The one key factor most people miss on a cut is changing there rest periods. Recent studies have shown the resting for 3 mins between sets results in about a 7% increase of the BMR after a workout, resting for 30 seconds results in a 57% increase in BMR after a workout.

    When i was on a cut, i was doing 5 reps, for the heaviest weight that i could, resting for 60 seconds between sets. I was supplementing this with a strict diet ( low carb, high protein, high healthy fats ) and some various types of cardio throughout the week.

    My result were less body fat, more lean mass and increased strenght.

    I was also doing regular Crossfit workouts ( check out www.crossfit.com ) and my endurance and cardio/vascular health has improved no end.

    Why settle for just "cutting" when you can do much more?:)


  • #4
    EPO_MAN
    Closed Accounts Posts: 147 ✭✭EPO_MAN


    Dragan wrote:

    Why settle for just "cutting" when you can do much more?:)


    indeed why not?


    i guess I was always told that for cutting you dropped weights and increased reps.
    Although I've done weights for a while I was always a martial artist...this is the first year soley as a gym goer so getting into area I didn't before.

    Thanks for the tips guys.


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