Weight loss..high weight or high reps??

Bassboxxx

Looking for peoples opinion or experience on this. I'm trying to lose a few kgs, not loads 3 or 4. Lets just assume my diet is ok. I play 5 a side a few times a week so I think I'm good for cardio.

So my question is for when I'm in the gym. What's best to burn up the cals/fat? higher weight at 8/10 reps or lighter weight 15/20 reps with shorter breaks e.g. 30/40 secs? Or something else?

FISMA

Given that you have the cardio covered, I would go for mass gain. Not huge mass, but pushing the weight.

What kind of exercises are you talking about: isolation or compound?

I suggest that you hit the compound exercises. Start light, perfect the form, and then increase the weight.

To build mass I do 3 reps per set: 10, 10, and 8-12. You should just be getting 10, getting 10, and then somewhere between 8 and 12. If you get less than 8, use less weight. If you get more than 12, use more weight.

When you target the big muscles of your body, like the legs, glutes, and back, they'll release more testosterone and burn more fat then hitting isolation muscles like the triceps, biceps, shoulders, and all.

Quick advice: do squats and dead lifts. If you have more time, throw in pull ups, rows, and inclined bench press. These 5 compound exercises are all you really need.

Someone once told me that don't bother going to the gym if you don't do the above.

I like to do two routines with a day of rest in between. I do 2 or 3 compound exercises, and then 2 or three vanity (isolation) exercises, like the bicep curl or something.

Also, do not spend a lot of time at the gym if you want to gain mass. From what I hear and see, after an hour, you start to lessen the effects that bring about mass gain.

Finally, I rest for one minute in between reps and sets. I keep a stopwatch on me at all times.

Good luck.