Are You Lifting Enough Weight?
If you have ever lifted weights, you would have wondered how much weight you should lift even just once. Are you lifting enough weights? How heavy do you go? The error most of us made is lifting weights on the lighter side (something already figured out by researchers). Researchers at the University of Michigan to beginners through a series of moves (both men and women), allowing them to choose their own weight.
After choosing the maximum amount of weight they can carry, researchers found out that the weights they all chose were lower than what was needed to stimulate the growth of muscle. If you are also guilty of going too light, then you may not be seeing the desired result (that is, losing weight). To see positive results, you need to learn about lifting heavier weights.
We all know that losing fat helps to boost metabolism and what most people don’t know is that muscle plays a great role in raising metabolism. While a pound of fat burns 5 calories a day, a pound of muscle burns about 10-20 calories. This means that the more the muscle tissue you grow, the more calories you burn all day long. In fact, there is much number of unbelievable benefits of strength training apart from weight loss.
How Much Weight Should You Lift?
For weight loss, the best way to stimulate muscle growth is to lift between 60-80% of your 1 rep max. This muscle growth is what helps you lose fat. What really happens is that most of us don’t know how much weight we need to talk less of understanding 1 rep max for every exercise we will be doing. It is not even safe to discover your 1 rep max for every exercise. This is because there is a whole procedure you can use to get your body warm enough while lifting the max amount of weight. To do this, you need the help of a professional so that you don't get hurt.
Figuring Out Your Weights
If you don't know your 1 rep max, how do you figure out how much weight to lift? Usually, if you are able to lift 60%-80% of max, your reps should be somewhere between 10 and 20 repetitions. However, if you are lifting 80% or more, you will be in the lower rep range and this is where you will be if you are trying to gain size. Advanced weight lifters mostly use this and you can work your way up too to that level if you take your time. If you are lifting weights to lose weight, stay strong, and get fit, it is highly advised to keep your reps between 8 and 16 repetitions. With this, the amount of weight you will lift to lose weight is not only determined by your fitness level but also by the number of reps you are doing. You would lift heavier if you were doing 8 reps than you would do for 16 reps.