Originally Posted by hot fuss
Good to know.
Someone told me it's better to life light weights quickly for more reps, than pushing yourself with heavy weights. Is this correct?
Light weights quickly at high reps is really just cardio, think of what cycling is, pushing a force quickly for many reps, walking is pretty much the same, so moving your arms quick will make you lose weight but not really build much muscle, otherwise the shelf packers in tescos would be walking around like hercules.
High reps, low weight can build endurance. Low reps, high weight can build strength.
I lift to loose fat and maintain my weight. The more muscle you have the higher your metabolism is so you can eat more each day. I like my food, only want to workout 3 hours a week, want to maintain a normal weight and am not that concerned about being strong (e.g. a fly weight boxer wants to be strong at a low weight so wants strong but small muscles). My main focus is muscle growth simply to add more muscle which allows me to still eat a lot while not putting on fat. For this I use the highest weight I can manage for 8-12 reps, 3 sets.
I have been lifting heavy for almost a year now and to look at me you would probably not guess I lift at all even though I have added muscle, as a woman you would put less muscle than me in a year doing the same lifting. A lot of people seem to think you will erupt like the incredible hulk after lifting weights. It takes many years of very hard training to get "too big".
If you are on a calorie controlled diet you also risk loosing muscle along with fat. Doing heavy weight lifting on a calorie contolled diet will really just maintain your muscle, might add just a very small amount more muscle, but you will loose fat. Remeber muscle takes up about 1/3 the volume of fat. If you went on a diet with no exercise and lost 14lb, then 10lb could be fat and 4lb could be lost muscle. If you then started to eat the same you would put on the 14lb again, but this time it would be 14lb of fat. This means you weigh the same as before, but have 4lb extra of fat, the fat takes up more space so you actually end up fatter (bigger volume same weight) than you started. Also the fat is added to more "undesireable areas" than muscle will be.
Weight lifting is important for strong bones for women too, fights osteoporosis etc.
Try searching on google.