Do Higher Reps Get you “Toned”?

 

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It is a false assumption that training with high reps helps you get more “toned” and build lean muscle.

High-rep training also generally doesn’t burn enough extra calories to meaningfully increase fat loss.

Therefore, it’s best to see your weight training as separate from your fat loss goals.

Create a caloric deficit primarily through nutrition and train with weights to preserve muscle and strength.

For most people, this means your training doesn’t have to change a lot when the goal is fat loss. You can add a few cardio sessions here and there, but the way you strength train can remain mostly the same.

Moderate to Heavy Weight Reps (8-12 reps/set)

This is the type of training that is the best for building visible muscle. Whether your goal is toning or building lean muscle, this is the type of strength training gives you the most visible results by promoting larger muscles, otherwise known as hypertrophy.

Women often fear that lifting this way will make them too big.  In truth, that’s unlikely, especially if you’re watching your diet.  Most women have to lift (and eat) a lot to really build lean muscle.  This is even more true as we age.

If your goal is to tone up, a moderately heavy weight and a rep range of about 10-12 reps per set is a powerful addition to your cardio or lighter sets of weight training. Select your weight at a level that leaves you struggling to finish your final repetitions.

Make Today Count.

-Cooper

 

 

References:

  1. https://www.johnsonfitness.com/blog/lifting-weights-building-lean-muscle-high-vs-low-reps/

cooperbrunnerfitness

Hey Everyone! I'm really excited to announce that I will be officially starting cooperbrunnerfitness! To give a quick overview, I will basically be discussing concepts or frameworks I've learned through research that I believe are critical to learn to become a disciplined, successful individual in all aspects of life. Your probably wondering.. Why are you all of the sudden deciding to become a blogger? Well... For years I have been studying/reading about influential people (Warren, Gary V, Tony Robbins, Zuck, Jobs..) that began with nothing and incrementally worked their way into becoming successful entrepreneurs. My hope is that while writing these blogs, I can ultimately inspire you to change your life and conquer those challenges you face everyday that block you from your goals. By no means am I saying that everything I talk about is the magic secret to success, but by reading the content I write about, hopefully you can take away some small tips/advice that can help inspire you to create ways on improving your life and the others around you. MAKE TODAY COUNT.

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