low weight high reps | fat loss | HIIT

Many people still feel that performing higher no of reps will help will them loose more fat.But this is a complete myth in the fitness industry. Today i am going to burst this myth so that all my viewers are able to loose more fat.

This myth have developed from the fact that the higher amount of time be perform any exercise the soreness we get in our muscles.We also get more tired.This fact is true to some extent as lifting any weight for longer period of time might  help you loose a few extra calories but in the long run it will surely not help.

This fact will help you to understand that better. When people perform higher no of reps with a single weight their ability to lift higher weights goes away. They keep on lifting smaller weights. If you are newbies to the gym you might gain a few pounds of muscles but after few months your growth will stop. You will get more frustrated and even might leave the gym and stop working out.

Consideration

Now I will explain in detail what happens actually. When you continue lifting lighter weights with higher reps you continue to increase your endurance, when you should be gaining muscles. This form of exercise are important for athletes like marathon runners, footballers etc. This is not the strategy for a person who is trying to loose fat. The best way to loose fat is by gaining more amount of muscles. It has been researched  the that for every pound of muscle you gain you would loss 50 calories more. Lean muscle tissue boost your metabolism and ability to burn fat.

Any person who is trying to loose fat must keep his focus on lifting heavier weight.Keeping the rep range in between 6-12.Within this rep range you will be able to lift higher weights.

HIIT(High intensity interval training)

Using, HIIT is the only way we can use higher reps with lighter weight for fat loss .In HIIT the main purpose is to perform a certain exercise for a fixed period of time (ideally 30 secs) followed by 20 secs of rest period.Repeat this exercise for 4-5 times for a particular exercise.

The main moto of this exercise is to deplete your glycogen level and use your fat stores for energy.As this exercise is performed with shorter rest periods and longer performing time,it limits us from lifting heavy weights.Some form of exercise which we can do in HIIT-

• We can perform dumbbell or barbell curls.
• Sprint 
• Combination of lat pull down, dumbbell curl and rowing.
• Using fast skipping
• stair master

Best time for performing HIIT:

The best time for performing this exercise after completing a workout.As after completing a workout our body is glycogen depleted,now performing a HIIT will give your body access to the stored fat.

How should i eat for fat loss using HIIT:

• 500 calories under maintenance
• High protein(35 percent of total calories)
• low carbs(35 percent of total calories)
• High fat(35 percent of total calories)

Few suggested exercise:

Full body challenge-Try and complete two circuit of these exercise.

1. 50 sit ups
2. 50 jump squats
3. 30 push ups
4. 20 jumping lunges
5. 10 triceps dips
6. 30 second of bur pees

The shredded exercise:Perform 2 circuits of these exercise

• push ups: 50 seconds-10 seconds rest
• side planks:50 seconds(each side)-10 seconds rest
• high knees:50 seconds-10 seconds rest  
• jumping lunges:50 seconds-10 seconds rest
• speed cycling:50 seconds-10 seconds rest