Individuals who are trying to lose weight often get discouraged with their workout routine because they end up gaining weight before they begin to lose. Part of the reason for this is because of how they workout, the amount of weight they use and the number of reps they perform in each cycle. Many add too much weight and not enough reps, resulting in the reverse of their original, intended goal.
Benefits of Less Weight and Higher Reps
Build Stamina and Endurance Not Mass
When trying to lose weight, the goal is to burn calories and reduce the amount of fat. If a specific weight is to be maintained, a new level of fitness must be established. This is accomplished through increasing both stamina and endurance. Boosting the body’s metabolism will help to maintain the healthier weight. When designing a workout routine, it should be remembered that the more weight you use, the more mass you will gain. Muscle weighs more than than fat and can be discouraging for those who don’t understand how the process works.
Basically, more weight and sets of 10 or 15 reps will produce more muscle than is needed for someone who is only trying to lose weight. If you are trying to lose weight, less weight and higher reps will get you the results you want in a short amount of time if the routine is maintained. While some fat will be replaced with muscle, the body needs the extra muscular tissue to function more efficiently. The muscle that builds to take the place of fat is normally minimal and will not cause a dramatic increase in weight. What will be quickly apparent, however, is your ability to work out for longer periods of time as you gradually begin to slowly increase the amount of weight you lift and the number of reps you include in each cycle.
Sustained Workouts with Less Strain
The more you workout using a less weight/ higher reps workout, the longer you will be able to sustain a high level of activity. Working out with a specific weight for one or two weeks before adding more will help to increase your level of stamina. Every time you increase your weight, reduce your reps to 10 per cycle. When you have increased the number of reps back to 20, you can then add a small amount of weight and begin the process all over.
Once you have reached your maintenance weight, you can begin to include other types of activities into your regimen to add variety. Instead of lifting weights, you can swim, jog or take an aerobics class. To maintain your level of fitness, always make sure to include your weight lifting program two to three times a week. This ensures you will not lose any ground and will help you to keep your weight at a safe level.