1. Myth: Heavy weights build muscle, muscle elevates metabolism, so lift heavy to burn fat.
Fact: Heavy weights build strength, which helps you maintain muscle while losing fat.
Lifting heavy weights with low reps won’t help you lose much weight, but it will help you maintain hard-earned muscle while losing fat. High reps (12 or more reps per set) build muscular endurance but don’t really build strength. Sets in the 3–10 rep range work best for keeping the muscle you already have.
A landmark study published in the American Journal of Clinical Nutrition found that overweight individuals who lifted weights while dieting lost significantly less muscle mass than subjects who only performed aerobic exercise while following the same diet. The kicker: The subjects who lifted weights and the subjects who did cardio lost the same amount of weight overall.
The lesson? Resistance training using moderate to heavy weights gives your body a reason to hold onto muscle tissue. In the end, the weight you lose will be more fat than muscle.
Do: Lift weights 2–3 times per week, using compound exercises like squats, deadlifts, pushups and rows. Do 3–10 reps per set, and stop each set 1–2 reps shy of failure.
A. DL 1RM
B. Make Up Day
C. Work on a Weakness