Re: Lifting for fat loss - high reps/low weight? low reps/high weight?

On 8/17/06 4:50 PM, in article 7el9e2li81t0rbgo2j4g6jar2drrit22hr@xxxxxxx,
"Brian Link" <blink@xxxxxxxx> wrote:

Yes, I know, the best exercise for fat loss is cardio, but I just
can't bring myself to it. Stair masters, ellipticals, bikes, etc. Way
too boring. The best I can do is a brisk 2 mile walk around the lake
every night.

Do you have any type of landmark that surrounds the lake at regular
intervals? The reason I ask is that I've had very good results with walking
two miles at a very brisk pace with an all out sprint thrown in at regular
intervals. Basically I act like I'm being chased by a pissed off bear for
about 200m and then return to walking. I do this about four times for every
mile I cover at regular intervals. If you don't have a reliable distance
indicator you could always go with a stopwatch and bolt 30 seconds and then
walk briskly for a couple of minutes or something to that effect.

I think I've heard this referred to as HIIT (High Intensity Interval
Training) but I'm not sure that I'm working hard enough to be considered in
that category. Thanks to the army (any my stupidity for not going into the
air force) I can no longer run any appreciable distance without my knees
acting up. Squats and deads are no problem though.

On the other hand, I love lifting. So, accepting that I'm not gonna
see huge fat losses lifting alone, what would be the best way to
maximize fat loss by resistance training? It's my understanding that
the whole "more lean mass means more fat burning" has been deflated
here, so I'm just concentrating on the workout itself.

Thanks as always for any tips.

I can't help you here except to say keep lifting. As an anecdote I do a 5x5
workout in addition to the walk/run routine above. Squats, deadlifts,
dumbbell military press, weighted dips, weighted pullups, weighted chinups
with each exercise performed once a week using five sets of five reps. I
normally spread these among two or three workout days. This week I'm lifting
with a 60 second rest in between each set and by the time the fifth set has
arrive if I'm not at failure I'm damned close. It works for me (for now).

PK

.

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