It is often seen that when individuals set their goals to fat loss, they are often advised or often advise others to lower the weight and increase the reps. The assumption here is that more reps at lighter weight will burn more calories, which ultimately leads to fat loss. It is in fact the opposite that is true. When looking at fat loss, two hormones should be maximised during the workout and post workout effect, these are testosterone and growth hormone. When trying to lose fat, you need to maintain your lean muscle tissue, since muscle tissue is the most metabolic active component in the body, and your biggest fat burning ally. Muscle stimulation requires sufficient overload to remain, if resistance is lowered, the body’s need to have that extra lean muscle tissue diminishes, and it is broken down and with it you lose the fat burning potential.
Keeping the resistance high will ensure that even during periods of dieting, the body fights to hold onto muscle tissue, and it is not used as a fuel for energy by hormones such as cortisol. It keeps testosterone levels optimum, which maintain an anabolic environment within the body. The key is to lower the rest periods, forcing the muscles to work even harder over shorter periods. So, a three minute rest period gets cut to 90 seconds, and a 90 second rest period gets cut to 45 seconds and so forth. This increases the other significant hormone, Growth Hormone to be released in large amounts into circulation. GH has a powerful fat burning effect, especially after the body has been rigorously taxed by anaerobic exercise.
So, keep the resistance high to preserve the lean mass, and decrease the rest periods to more efficient fat loss.
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