Lifting light weights loose body fat

T Corolla

I lift light weight starting at fifteen kg and working down to ten kg in eight sets of thirty reps bench press. I also lift thirty kg in eight sets of fifteen reps once a week bench press to keep my strength up Is the first workout useful I am thirty one and I feel that lifting heavy weights will make me gain weight that will be hard to remove in years to come whereas with light weights I feel muscles are working harder and are more tender when i wake up the next morning but I feel a lot more buzz from light weights as with heavy weights my body has got used to them

celestial

T Corolla wrote: »

I lift light weight starting at fifteen kg and working down to ten kg in eight sets of thirty reps bench press. I also lift thirty kg in eight sets of fifteen reps once a week bench press to keep my strength up Is the first workout useful I am thirty one and I feel that lifting heavy weights will make me gain weight that will be hard to remove in years to come whereas with light weights I feel muscles are working harder and are more tender when i wake up the next morning but I feel a lot more buzz from light weights as with heavy weights my body has got used to them

what is your exact question what are your stats how long have you been lifting the most important thing is that you are progressing in each workout light weights don't do much after a while as you adapt to them you need to keep your body working hard to make gains and progress and build strength and do you see how hard it is to read posts when you don't use punctuation in your sentences

T Corolla

Apologies I thought I was going off the point a bit. My question is if i continue to lift between fifteen to ten ten kilo weight will I trim body fat. I am 5' 10" 80kg with some tummy fat what I want to loose. I do situps and I feel I am getting nowhere doing them so I read that lifting light weight would help trim body fat.

T Corolla

I would like to start to train down now and reduce the heavy weights I lift and substitute them for light weight training I started to do weights ten years ago to build on a skinny physique and by the time I got to twenty three I has happy with my physique and I felt more confident in myself,now I am seeing that I am getting a little heavy for my height and I want to keep the excess weight to a minimum as I feel much better when I am in good shape.

An Citeog

T Corolla wrote: »

Apologies I thought I was going off the point a bit. My question is if i continue to lift between fifteen to ten ten kilo weight will I trim body fat. I am 5' 10" 80kg with some tummy fat what I want to loose. I do situps and I feel I am getting nowhere doing them so I read that lifting light weight would help trim body fat.

Obligatory "great abs are made in the kitchen, not in the gym" post.

Jimmy Bottlehead

Just keep the heavy lifting and watch your diet more carefully. Heavy weights won't make you fat - eating poorly will.

celestial

Yup, you'd be right, sit-ups are pretty pointless from a fat loss perspective.

It sounds like you are looking to lose the belly flab and build a bit more muscle. This involves two things - good diet and increasing the weight you lift session on session. If you are doing 8 sets x 30 reps you are not providing a sufficient stimulus to build muscle, or very little anyway. It's not worth doing really - far too light. What I would guess is that you started lifting weights, built some muscle as all newbies to weight lifting do, and then didn't up the ante in terms of workload/weight lifted, and gained some fat.

Look up compound exercises online and make sure you're doing them. Aim for 3 sets x 8 reps or thereabouts on exercises and aim to increase the weight being lifted regularly.

Body composition is what matters - I am just shy of 5'9" and 8kg heavier than you, but I have a flat stomach and my abs are peeking through. It's not weight that matters, but the composition - i.e. body fat relative to muscle mass.

T Corolla

I eat well drink a litre of water a day eat mainly fish and chicken no read meat at all for dinner eat cereals for breakfast I don't eat chocolate or sweets or fries or crisps or anything that is very fatty I gave up drinking regularly as I was undoing all my gym work. My girlfriend tells me I am still hot but I feel I could maintain a good body shape for another ten to fifteen years if I train down instead of continuing to lift heavy weights and go through the midlife spread earlier than needs be I am nott vain I am not looking to pull younger women I love my girl and I want to feel younger for another few years

Mhmm...weetabix

Jimmy Bottlehead wrote: »

Just keep the heavy lifting and watch your diet more carefully. Heavy weights won't make you fat - eating poorly will.

+1
I tried to say this but it turned into a big spiel. If you want to burn fat you need to keep/up the intensity of your workout, lowering weights isn't going to do this unless you structure it into some type of hiit/circuit routine and even then it's not the most efficient way to work. Heavy weights are the best way for you to keep your meatbolism at a high rate. Situps are gonna do feck all for the fat around your stomach, don't get me wrong they help with abdominal strength, but that's beneath the subcutaneous fat!

Also diet is a huge factor, what are your current eating habits?


Edit: Already answered, way off the mark today!

celestial

T Corolla wrote: »

I eat well drink a litre of water a day eat mainly fish and chicken no read meat at all for dinner eat cereals for breakfast I don't eat chocolate or sweets or fries or crisps or anything that is very fatty I gave up drinking regularly as I was undoing all my gym work. My girlfriend tells me I am still hot but I feel I could maintain a good body shape for another ten to fifteen years if I train down instead of continuing to lift heavy weights and go through the midlife spread earlier than needs be I am nott vain I am not looking to pull younger women I love my girl and I want to feel younger for another few years

I think you're not clear on some of the points being made. Lifting heavy weights will not make you fat. Training down - what does that mean?

Light weights = no effect. Heavy weights = more muscle, less bodyfat.

T Corolla

I understand that lifting heavy weight will not make you fat but I very quickly reach a plateau and I have to increase the weights by five % I can lift forty kilos fifteen reps eight sets but my neck becomes strained from doing it and it and my hands feel numb from it also so this indicates to me that that is too heavy and i will damage myself and I will not improve

Vampireskiss

T Corolla wrote: »

I understand that lifting heavy weight will not make you fat but I very quickly reach a plateau and I have to increase the weights by five % I can lift forty kilos fifteen reps eight sets but my neck becomes strained from doing it and it and my hands feel numb from it also so this indicates to me that that is too heavy and i will damage myself and I will not improve

As long as you can do the particular exercise in its full range of motion and your form is good you wont do yourself any damage

Lifting light weights or not going to failure is a waste of time

T Corolla

I see what you mean I need to concentrate on correct lifting technique.
When I lift 30 kg by 8 sets by 15 reps IYO would i achieve the same results if I was to lift 15 kg by 8 sets by 30 reps I have a exercise book with this in it.
Mathematically I am lifting the same amount but I would be spreading the weight a bit more or should I lift more than thirty kg in a set and lower the reps and mathematically lift five % more I am open to suggestions thanks for any help given

bigstar

T Corolla wrote: »

I see what you mean I need to concentrate on correct lifting technique.
When I lift 30 kg by 8 sets by 15 reps IYO would i achieve the same results if I was to lift 15 kg by 8 sets by 30 reps I have a exercise book with this in it.
Mathematically I am lifting the same amount but I would be spreading the weight a bit more or should I lift more than thirty kg in a set and lower the reps and mathematically lift five % more I am open to suggestions thanks for any help given

lift 30 kg for what? squat, bench, rows what? id say your lifting a lot of volume, 8x15, 8x30 thats seems waaaaay too much, if you want to concentrate on strength, try 3 sets of 5 instead and lift heavier weights.

T Corolla

I lift 30kg by 8 sets by 15 reps bench press and I lift 15kg by 8 sets by 30 reps bench press and I do 15kg by 8 sets by 15 reps barbell curl.

T Corolla

Folks in a nutshell i want to look and have the same outlook as this man

http://www.youtube.com/watch?v=zKyfZ4z4InU

bigstar

tbh i dont see much benefit in lifting that much volume. 8 sets of 30 is madness. like everyone says compound lifts-squats, bench, deadlifts, rows, pull ups etc lower the reps maybe 3x5, 3x8 and up the weight. if you wanna lower body fat do some cardio too.

T Corolla

Thanks folks for the advice I will adapt that and head to Argos tomorrow and buy more weights

TouchingVirus

Lifting weights only helps you by increasing your muscle mass. The side effect of this is an increase in metabolism which means you'll burn more calories when not working out in the gym (i.e. at rest in the chair watching TV or at a desk).

If you lose this muscle through bad eating habits then you're undoing your work. Clean up your diet and increase your cardio. If you plateau (weight wise) then try Zig-Zagging your Calories to break through, or give up workouts for a few days. There's plenty of options other than loading up with more weight when you're not ready for it. Consider if you did the same with Cardio when you plateau, eventually you'd be doing double cardio with 60 minute sessions just to maintain your weight...

I aim for 10-15 reps, going one more each time. So 15KG at 3x10 today ..3x11 tomorrow and so on until 3x15 ..the next day I'll consider throwing on another 5 but if I can't make 3x10 at 20KG I'll slack back to the 15KG for a few more days at 3x15 with the last set to fail and try again

Jimmy Bottlehead

bigstar wrote: »

tbh i dont see much benefit in lifting that much volume. 8 sets of 30 is madness. like everyone says compound lifts-squats, bench, deadlifts, rows, pull ups etc lower the reps maybe 3x5, 3x8 and up the weight. if you wanna lower body fat do some cardio too.

+1

Package

T Corolla wrote: »

Folks in a nutshell i want to look and have the same outlook as this man

http://www.youtube.com/watch?v=zKyfZ4z4InU

yeah dont we all :cool: