Weight loss myths: lifting light weights burns fat and 'tones' muscles

Weight training can be manipulated to achieve a wide range of fitness results by varying repetitions, load, speed, rest period and volume. The more obvious results from weight training include increased strength, power and muscle mass but others you might not expect are improved coordination, increased endurance and even weight loss and weight control. Lifting light weights for high repetitions (11+) is widely, but wrongly, recognised as the most effective weight training variation for weight loss results and 'toning'. This 'weight loss myth' has unfortunately resulted in heavy lifting for low repetitions (1-10) disappearing from most weight loss training programs. This is a big mistake! Overlooking heavy lifting as a weight loss strategy means ignoring the facts, let me explain...


The Myth
The common misconception surrounding weight training for weight loss is: lifting light weights for high reps more effectively burns fat and 'tones' muscles. This is absolutely not true! It could easily be assumed that because higher reps results in more movement it therefore must burn more fat, BUT, it's not the case.

The Facts
Lifting heavy weights for low reps more effectively increases strength and muscle mass than lifting light weights for high reps. An increase in muscle mass results in an increase in basal metabolic rate (BMR). BMR is the amount of energy your body burns (metabolises) at rest. Increasing the amount of energy your body burns at rest effectively helps burn fat by creating a more significant energy deficit or negative energy balance. Greater the negative difference between energy in and energy out, greater the fat loss. Increasing BMR is therefore incredibly  important for long term successful weight loss / weight control and heavy lifting more so then other variations of weight training achieves this.

Truth About 'Toning'
'Toning' requires two components: (1) an increase in muscle size and (2) a decrease in body fat. As discussed, lifting heavy weights for low reps results in greater increases in muscle size and BMR then lifting light weights for high reps. Nothing more needs to be said.

When confronted with the facts lifting heavy weights for low reps can't be overlooked as a weight loss strategy. I'm certainly not discounting the benefits of high repetition weight training - all weight training methods burn energy at the time of exercise and improve strength and fitness to some extent. I frequently include sets of 15-30 reps, sometimes more, in both my own training and that of the people I train. I recommend a combination of both heavy lifting for low reps and light lifting for high reps as the most well rounded approach for weight loss, weight control, fitness and toning.

In summary, weight loss, fat burning and toning is determined by the energy deficit or negative energy balance. BMR is the most significant contributor to total energy expenditure and therefore greatly important for creating an energy deficit (difference between energy in and energy out when energy out is greater). When compared with lifting light weights for high reps, lifting heavy weights for low reps results in greater increases in muscle mass and BMR.

Don't ignore the facts! Include lifting a relatively heavy load for low reps (1-10) with correct technique in your training program for the best fat burning, weight control and toning results as well as strength and fitness benefits.