High Reps Or Low Reps For Fat Loss?
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What Is The Best Rep Range To Lose Weight?
On today’s episode of Live Lean TV, I’m sharing which is more effective, high reps or low reps for fat loss.
Do higher rep ranges create better fat loss results?
If not, what is the best training method for fat loss?
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Let’s discuss, because I see this all the time, especially from my Live Lean ladies.
I’m referring to performing excessively high reps in hopes of burning more fat.
Are High Reps or Low Reps Best For Fat Loss?
This high rep range could sometimes be in the 25-50 rep range.
Sure, doing 50 continuous reps of an exercise may feel like a burn and make you sweat like crazy.
But trust me, this high rep range does not work as well for fat loss compared to the 8-12 rep range, otherwise known as the hypertrophy range.
Hypertrophy simply means growth.
So if your goal is fat loss, always remember this.
You need to build muscle to increase your metabolism.
Muscle maximizes your metabolism
Regardless if you’re a guy or a girl, muscle is the metabolic driver.
The more muscle you have, the more calories you will burn throughout the day, thus the less fat you will store.
Muscle is also the key to looking and staying young.
![How To Burn More Fat [Naturally Increase Growth Hormone]](https://liveleantv.s3.amazonaws.com/wp-content/uploads/2010/09/24113317/LLTV-thumbnail-young-n-lean.png)
And I have to always say this.
Attention Ladies: building muscle will not bulk you up
The reason is simple.
A female’s body does not naturally produce the amount of testosterone required to get bulky.
Therefore, don’t be afraid to lift heavier weights.
Again, I typically recommend you focus on training in the hypertrophy zone of 8-12 reps.
Each set should last between 40-70 seconds, depending on the prescribed tempo listed in your Live Lean workout program.
What does tempo mean?
Tempo is usually indicated in your Live Lean program as a 4 digit number, for example: 3010
The tempo of the exercise indicates is the amount of time it takes you to:
- lower the weight
- hold the weight in the lengthened range of motion
- lift the weight
- hold the weight in the shortened range of motion
An example of a 3010 tempo would mean to:
- lower the weight for 3 seconds
- hold the weight in the lengthened range of motion for 0 seconds
- lift the weight for 1 second
- hold the weight in the shortened range of motion for 0 seconds
Golden.
How to get faster fat loss results
To get faster fat loss results, focus the majority of your lifts on compound exercises like barbell back squats and chin ups.
These multi-joint exercises work your biggest muscle groups and will create the greatest calorie burn.
They also maximize the golden ticket to leanness, the Afterburn Effect.
How sweet it is.
Get the best fat burning workout: Live Lean Afterburn 2.0
To get the proven workout program that incorporates all of this, takes all the guesswork away, and is getting thousands of my Live Leaners incredible results, check out my Live Lean Afterburn 2.0 6 week workout program.
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Now I’m interested in your training experiences.
Question For You:
- What exercises make you feel like the superman or superwomen of fat loss?
Be sure to share your answers in the comment section below.
Check out our free workout videos here.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
Proven fact rep till fell at high reps produce more hgh and protein senth .
How much more u ask 60% more. And will grow just as much muscle and lower
risks or hypertension
Dude do your research, you’re absolutely right more muscle burns more
calories daily, but this is false advertising due to the fact that per 1
pound of muscle you gain you wouldn’t even be burning 10 extra calories a
day… I’m not calling you a liar you seem like an honest guy but I think
you may have been lied to.
You need a better mic.
Dude it’s funny you’re channel at first seemed kinda gimmicky but I realize
your advice is really good. This is the truth man!!!
Hey brad I’m an overweight male trying to figure out if I should be doing
high reps low weights or vice versa I keep hearing that I should do low
weights high reps until I lose weight and then mix it up to avoid gaining
to much muscle please I need help!
nice tip mate
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My exercises are the Deadlifts and Squats, rep range is between 3 – 10
depending on how heavy the weight is.
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yeah stick with 8-12
what if you have enough muscle and want to maintain your physique ie your thighs are already to big
do you still do 8-12 reps or 15-20-30
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Hello! I’m Lauren.I did -25 lbs last two months.Go to agivura.io\#0mp4
Где его брови?
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3-5 sets depending on how many exercises you’re doing. Essentially your workout should be between 45-60 mins.
Yes I did.
I know you said 8-12 reps. But how many sets of those should we do?
Thanks
8-12…. did you watch the video?
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Hi Brad,
Thanks for all the great video tips.
How many sets should I do on the weight training?
i love a women that squats!
i love a women that squats!
My two favorite exercises that make me feel like super woman are dumb bell squats and push ups (not the ones where you are on your knees). The push ups are still my arch nemesis (I can do 10 in a row now), but I keep trying to improve my strength to get better at them. To me, there’s nothing more superwoman-like than squatting with some weight or doing a push up without having to do it on bended knee!
Better fat loss is when u do less reps, with your fucking mouth!! Fat loss = good diet
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sprints. 20 seconds of all out sprinting, followed by 40 second walking…repeat 10 times.
Now all you do is sell sell sell, I still enjoy the videos though
BURPEES!!!! I love doing atomic Burpees at the end of my leg workouts really burns
Heavy deadlifts
bad, no. best choice, no. try sticking to some protein (like a hard boiled egg) and nuts.
best if you listen to your doctors reco on this one
My favorite exercise is the dumbbell squat and press, full body workout and it keeps that thermo burn going after the workout. I always like to end my workouts with something that has legs in it. Burn baby burn! Also, Brad, I’ve got a respiratory infection….is working out while I’m sick a good or bad move?
Hey brad can you please tell me if its bad to eat like 12 strawberries before bedtime?
Brad, get a mic, I sometimes can’t understand 🙁
I look up to you brad, I just turned 18 but I watched your video where you stated that you use to always be uncomfortable to remove your shirt, I’m exactly the same way and I know I’m not fat or anything but I just always see my imperfections which makes me self conscious, Thanku for telling about your self it made me feel like if I train hard I can possibly lose that feeling, Thanku brad (:
Hill sprints. When I finish the last one i feel like a super beast. Simple but affective. lol
Fave exercise that really gets my heart rate up and the sweat pouring is Deadlifts!
Well I what to lose fat but at the same time grow size not much size .. just more than what i started with .. I’m scared I might lose a lot of my strength.
@DAVID!!! Depends on your goals playa.Are you looking to add size, lose fat, or maintain?
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lol
BRAD!!! I started a 8week HIIT Workout program i’m doing IF is this good or bad while doing the 8week program
I like moves that make me feel strong! Squats with barbell, renegade rows (row in plank), pikes on the ball.
@jackalicious27 right the words “bulk up over my fat” on paper and burn it. when you add muscle, you burn WAY MORE fat. your idea of 5 days of full body lifting circuits and cardio after is great.
@etechbite you took the words right out of my mouth
@Urbannewz typically there may be an unnatural injection or two
@misslexibee i wish more people would say that…cleans are an awesome exercise!
@josh yes, you should be lifting a weight heavy enough that you’re struggling (with good form) on those last few reps. in other words, yes buy and lift heavier weight
@drandle11 love it…sounds similar to german volume training
@mohd 15-25 reps can build up muscle endurance but typically anymore than that, you need to increase the weight
I usually workout as Circuit Training doing series of 10 reps of SQUAT, bench press, Step Up, cable seated row and then i rest 1 minute and i do it all over again for 3 SETS then i switch to another Circuit of 4 exercises. But the most difficult exercise for me is the Dynamic Lunges with 30 kilos barbell on my shoulder Aghhh the toughest 🙂
great info brad.. so does there any benefits doing higher reps? can it build up endurance for sport such as cycling??
steroids
HI
Great post.
When i do classic muscle Training i always do 8-12 reps (with heaviest weight).
But often i do HIIT with weights – 30 seconds work / 15 Seconds rest (10 different exercises). Normaly i choose the weight to finish the 30 seconds (for example shoulder press or duoble arm row) in good form – but then i can do more than 12 or 15 reps (depends on the exercises) – should i higher the weight, that i can only do 12 reps in 30 seconds (or 45 seconds) ??
Marco / Germany
Whenever I’ve seen women builders, They have muscle, but it’s not large and “bulky” like a man. It’s typically trim and lean. Whereas some men bulk up to a point where they can’t even put down their arms. 0_o
Could be a dumb question, but do you mean Heavy Weights, with low reps?
Are you basically saying that lifting a weight that makes you feel the burn after 8-12 reps is better than a weight that takes 50 reps to get the burn?
My 12KG weights are too easy now, so I can’t get a burn until about 40 reps, so should I buy a heavier weight now?
Thanks Brad, your videos are the best!
Cleans make me feel like superwoman… Well practically anything with the barbell
I have a question.. If women’s body doesn’t produce enough of natural testosterone to get “Bulky” how does professional women body builders get bulky?
That’s crazy, I always thought more reps burnt more fat?
Front squats.. I have such a love-hate relationship with this exercise. All I got to say is SHUTUP AND SQUAT!!
Definitely for me, Romanian Deadlifts.
Great video! I love jump squats or just plain old push-ups 🙂