how many reps and sets should i do to lose fat?
151202
['For fat loss: One to 3 sets of 10 to 12 reps using enough weight that you can only complete the desired reps.', 'To gain muscle: Three or more sets of 6 to 8 reps to fatigue. ... ', 'For health and endurance: One to 3 sets of 12 to 16 reps using enough weight that you can only complete the desired reps.']
443981
The answer is a simple math equation. You must burn 3,500 calories to lose one pound of body fat. If you burn 500 more calories than you eat for seven days, you will lose one pound of body fat. If you burn 1,000 calories more than you eat for seven days, you will lose two pounds of body fat.
284262
In fact, 20 minutes of cardio, 3–5 times per week, is enough. ... Your diet and overall lifestyle partly dictate exactly how many minutes per week you must devote to cardio exercises to lose fat. In general, however, a goal of 300 minutes per week of moderate-paced cardio can lead to success.
336828
Goal is to lose at least 1% of your body fat per week. Everything above can be tweaked and adapted to your progress. Remember, there is 3500 calories in one pound of fat so if you are training every day, you should be burning at least 500 calories per workout to lose at least one pound per week.
151795
For fat loss: One to 3 sets of 10 to 12 reps using enough weight that you can only complete the desired reps. To gain muscle: Three or more sets of 6 to 8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level.
240043
Your rep range doesn't matter nearly as much as you think, so don't overthink it! Here are some examples: If you're trying to build muscle and get bigger, doing sets of 3 or sets of 5 or sets of 10 will ALL help you get bigger, if you're eating enough to get bigger!
811653
For each exercise, you should do 20 to 30 reps, 3 to 5 times a week. Keep your range of motion small at the beginning and increase it over time. If you choose to use weights, start small and increase a little each week. Perform the exercises slowly.
1274360
Do 5 to 10 reps of a weight that's equal to half your body weight. Perform 3 sets, increasing the load 10 to 15 percent each set, and resting for 1 to 2 minutes between each set. On your fourth set, choose a heavy weight that you can bench for only 3 reps in a row.
1269707
Keep the set range to 12-20 sets (3-5 sets per exercise). Choose a weight that allows you to fail at 8-12 reps. Rest between 20-60 seconds depending on your level of fitness and the level of intensity you want to achieve.
977083
To burn off 1 pound of fat, you need to burn 3500 calories. Therefore, by deducting 500 calories from your calorie intake per day, you can burn off 1 pound of fat in 1 week (500 x 7 = 3500). This method is equally effective if we want to gain muscle, too.
1053281
Fact: Heavy weights build strength, which helps you maintain muscle while losing fat. Lifting heavy weights with low reps won't help you lose much weight, but it will help you maintain hard-earned muscle while losing fat. High reps (12 or more reps per set) build muscular endurance but don't really build strength.
1465030
['Target a rep range of 6 – 12 reps per set.', 'Aim for 3-5 sets.', 'Rest time between sets should be short, about 60 to 90 seconds.']
296372
['Train your entire body every other day.', 'Keep the reps between 6 to 10. If you get 10 reps on all sets, increase the weight.', 'Perform at least 6 sets per body part for optimal growth. ... ', 'Establish a mini push/pull setup within the workout. ... ', 'Do 6 sets each for a total of 42 sets.']
191256
TO RECAP, aim for 3-5 sets in the following rep rangers per exercise based on your goals: Endurance: 12+ reps per set. Hypertrophy (bigger muscles): 6-12 reps per set. Strength (dense, powerful muscle): 1-5 reps per set.
568796
The default set and rep scheme for most gym goers seems to be 3 sets of 10 reps. That's too bad, because you'll gain more muscle and strength with 5 sets of 5. ... Low-rep sets imply pretty heavy weights, and five sets' worth gives you enough exposure to challenging loads to drive muscle and strength gains.
772955
Fortunately, visceral fat is extremely receptive to exercise, diet, and lifestyle changes. With each pound you lose, you lose some visceral fat. When possible, you should exercise for at least 30 minutes every day. Make sure to include plenty of both cardio exercises and strength training.
998182
So why the focus on 500 calories an hour you might be asking? Well, based on the fact that one pound of fat equates to around 3,500 calories, a daily workout of one hour where you burn 500 calories, should help you lose a pound a week, as long as your diet is sensible.