When it comes to weight training, the debate between light weights and heavy weights has been ongoing. Both approaches have their proponents, but which one is more effective for weight loss? Let’s delve into the science and explore the nuances.
The Myth of Light Weights for Fat Loss
Myth: Light weights with high reps burn body fat effectively.
Reality: The opposite is true. Lifting heavy weights with low reps can help you lose more weight while maintaining muscle mass. However, other factors, such as workout intensity and proper nutrition, also play a crucial role in fat loss.
The Research Behind It
A study by Stuart Philips and colleagues in 2012 examined untrained beginners. They divided participants into three groups:
- Group 1: 3 sets at 30% of their 1RM (one-rep max) for 30-40 reps.
- Group 2: 1 set at 80% of their 1RM for 10-12 reps.
- Group 3: 3 sets at 80% of their 1RM for 10-12 reps.
Surprisingly, both light weight (Group 1) and heavy weight (Group 3) groups gained equivalent quadriceps muscle mass when volume was equated for.
Research with Trained Individuals: Philips and his team conducted a similar study in 2016, this time using 49 men with an average of 4 years of lifting experience.
The Hidden Key: Reps and Intensity
Lifting Light Weights: It can help you improves endurance and builds muscle but at a slower rate. However, it is less stressful for the body so this is suitable for beginners or those recovering from injuries.
Lifting Heavy Weights: Heavy lifts trigger the muscle more effectively and helps you build strength. It will also stimulates muscle growth and will boosts metabolism due to higher energy expenditure during and after workouts. In conclusion, it can supports more fat loss by preserving muscle mass.
What is better for you?
What will be better for you depends on your personal goals and fitness levels. If your primary goal is weight loss, both light and heavy weights can help burn fat. However, lifting heavier weights may provide additional benefits due to increased metabolic demand.
Conclusion
In the light weights vs. heavy weights debate, context matters. Consider your fitness level, goals, and preferences. A balanced approach that includes both light and heavy weights can yield optimal results. Remember, consistency and commitment are key to achieving your weight loss goals.
Read More: Intermittent Fasting? Fad or Real
