1. LIFTING TO LIGHT

Another misconception about training for fat loss is that you should opt for light weight and high reps to get lean. This misconception is probably the result of thinking that higher reps means more work performed, which can help you burn more calories. But it’s not just about how much work you do, but also how the work you do affects your body and your metabolism.

Similar to HIIT cardio, research confirms that using heavier loads in your workouts results in a higher metabolic rate post-workout as compared to light weight. What does this mean? More calories burned!

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Bench Press

At the Norwegian University of Sport and Physical Education (Oslo), researchers analyzed multiple studies and concluded that training with heavier weights for fewer reps may elicit a greater and more sustained rise in resting metabolic rate (following the workout) than training with lighter weights and higher reps.[8]

By “heavier weights for fewer reps,” I’m talking about a load that limits you to 8 reps per set, and training to failure. This will boost your metabolic rate more and keep it that way for longer after the workout ends than those 20-rep sets everyone thinks are getting them shredded.

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