Originally posted by: Blieb
Amused ... perhaps if someone who didn't know what they were talking about said what I said, then your little self righteous bash would have been warranted.
I'm not going to post chemical formulas and all, but it's a FACT that muscle burns fat. More muscle = more fat burned. If I did a lot of sets, to failure, with proper form ... I would gain muscle (assuming I'm not eating just cabbage, which will be your next argument) .... thereby I would burn FAT.
I would assume that any good routine would involve a proper amount of cardio.
There's tons of factors and the OP didn't post his goal or current stats ... lest we give more accurate advice.
Muscle MASS burns fat, yes. Having more muscle mass burns more fat, yes. To gain more muscle mass, one must lift heavy with maximum intensity, minimum reps and sets. Light, high rep sets will NOT build any signifigant muscle mass after the first couple of months.
As ANY reputable trainer will tell you, lifting light weights for too many reps will NOT burn signifigant amounts of fat, and will not make one "cut." It just does not keep the heart rate up long enough. Nor does it build signifigant amounts of muscle mass either. In fact, it doesn't do anything to meet most people's goals long term.
If your goal is to gain muscle mass to burn fat, you should maximize your muscle growth. That requires the maximum intensity, minimum sets/reps I spoke of before.
Of course, a newbie can lift any old way he pleases and see some results in the first couple of months. But if your goals extend beyond that, one should learn how to maximize results.
Blieb, perhaps if I wasn't quite experienced with this I wouldn't have bashed you. But I know better.
Maybe you should read this from one of the most reputable exercise sites on the web:
http://www.exrx.net/WeightTraining/Myths.html
High Repetitions Burn More Fat Myth
Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps). Weight training utilizes carbohydrates after the initial ATP and CP stores have been exhausted after the first few seconds of intense muscular contraction. Typically a set's duration is 20 to 30 seconds. For the average fit person, it requires 20 to 30 minutes of continuous aerobic activity with large muscle groups (eg. Gluteus Maximus and Quadriceps) to burn even 50% fat; fat requires oxygen to burn. Performing a few extra repetitions on a weight training exercise is not significant enough to burn extra fat and may in effect burn less fat. If intensity is compromised, less fat may be burned when light weight is used with high repetitions. The burning sensation associated with high repetition training seems to be the primary deterrent for achieving higher intensities.
For individuals attempting to achieve fat loss for aesthetics, the intensity of weight training can be a double edge sword. When beginning an exercise program, muscle mass increases may out pace fat losses, resulting in a small initial weight gain. Significant fat loss requires a certain intensity, duration, and frequency that novice exercisers may not be able to achieve until they develop greater tolerance to exercise. If an exercise and nutrition program is not adequate for significant fat loss, a lighter weight with higher repetitions may be recommended to minimize any bulking effects, although less fat may be utilized hours later. If an aerobic exercise and nutrition program is sufficient enough to lose fat, a moderate repetition range with a progressively heavier weight will accelerate fat loss with a toning effect. If a muscle group ever out paces fat loss, the bulking effect is only temporary. For a toning effect, fat can be lost later when aerobic exercise can be significantly increased or the weight training exercise(s) for that particular muscle can be ceased altogether. The muscle will atrophy to a pre-exercise girth within months. Higher repetitions training may be later implemented and assessed.
It still may be recommended to perform high repetitions (20-30 or 20-50 reps) for abdominal and oblique training. With fat around the waist, moderate repetitions with a greater resistance can increase muscular girth under the subcutaneous fat. If fat is not lost, more muscle can push out the fat resulting in a bulkier appearance. The abdominal muscles are relatively small muscles. Performing high reps with a lighter resistance will not compromise metabolism or muscle increases as would performing high reps with light resistance on larger muscles. See Spot Reduction Myth above.
It is plausible that the high repetition myth was originated and later propagated by bodybuilders that used calorie restrictive diets to shed fat before a contest. Because of their weakened state from dieting, they were unable to use their usual heavier weights. When inquired about their use of lighter weights, they explained they were "cutting up" for a contest. This is merely a theory, but it is easy to see how it may have been misunderstood that the lighter weight was used to reduce fat instead of actually being a result of their dietary regime.
