hi everybody i am new to this forums


im 18 years old, approximately 6'0 tall and weighing about 176 pounds
i go to the gym 6-7 days a week and have my goals set on that desired 6 pack ( i still have a pretty untoned stomach at the moment hehz)

every day i do about 40-50 mins cardio and 20 mins weight training rotating between upper body and lower body respectively (1 day lower body, 1 day upper body)

figured id start of with a question iv been curious with for some time,
if i want to achieve as much fat loss as possible while still building muscle
should i be doing high weight low reps or low weight high reps.
i understand that its a bad idea to choose conflicting goals and so iv gone with weight loss as my first goal followed by muscle gain
to achieve the most efficient weight loss should i follow the high weight or the low weight program?



thankyou for any help thats offered

Hi,

From a fat-burning perspective I think you should simply do moderate weights and moderate reps (8-15) most of the time.

I realise that over the years many people have said that if you want to lose body fat you should perform high reps with less weight but I think that has since been disproven.

Your main goal should be to stimulate as much muscle growth as possible. By doing so, you will be able to preserve most of your muscle mass as you're losing weight.

Plus, I also suggest doing your cardio after your weights because the weights will tend to burn up a greater proportion of carbs because it is has a higher level of intensity. Therefore, when you do the cardio afterwards you will be able to use more fat as a fuel source.

I hope this helps.

Cheers,

Steve.

most cannot both "loose fat" and gain muscle simultaneaosly. loosing fat requires a caloric deficit, while gaining muscle requires a caloric surplus (meaning you have to eat MORE than what is required to maintain your weight). however, if you are still working out while in a caloric deficit, you will likely maintain muscle and thus achieve a more toned look once you have completed the fat loss. hope that helps and good luck with achieving your goals