High Reps Or Low Reps For Fat Loss?

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What Is The Best Rep Range To Lose Weight?

On today’s episode of Live Lean TV, I’m sharing which is more effective, high reps or low reps for fat loss.

Do higher rep ranges create better fat loss results?

If not, what is the best training method for fat loss?

Which Is Better For Weight Loss Cardio Or Weight Training?

Let’s discuss, because I see this all the time, especially from my Live Lean ladies.

I’m referring to performing excessively high reps in hopes of burning more fat.

Are High Reps or Low Reps Best For Fat Loss?

This high rep range could sometimes be in the 25-50 rep range.

Sure, doing 50 continuous reps of an exercise may feel like a burn and make you sweat like crazy.

But trust me, this high rep range does not work as well for fat loss compared to the 8-12 rep range, otherwise known as the hypertrophy range.

Hypertrophy simply means growth.

So if your goal is fat loss, always remember this.

You need to build muscle to increase your metabolism.

Muscle maximizes your metabolism

Regardless if you’re a guy or a girl, muscle is the metabolic driver.

The more muscle you have, the more calories you will burn throughout the day, thus the less fat you will store.

Muscle is also the key to looking and staying young.

How To Burn More Fat [Naturally Increase Growth Hormone]

And I have to always say this.

Attention Ladies: building muscle will not bulk you up

The reason is simple.

A female’s body does not naturally produce the amount of testosterone required to get bulky.

Therefore, don’t be afraid to lift heavier weights.

5 Reasons You Think Weight Training makes you Bulky

Again, I typically recommend you focus on training in the hypertrophy zone of 8-12 reps.

Each set should last between 40-70 seconds, depending on the prescribed tempo listed in your Live Lean workout program.

What does tempo mean?

Tempo is usually indicated in your Live Lean program as a 4 digit number, for example: 3010

The tempo of the exercise indicates is the amount of time it takes you to:

  • lower the weight
  • hold the weight in the lengthened range of motion
  • lift the weight
  • hold the weight in the shortened range of motion

An example of a 3010 tempo would mean to:

  • lower the weight for 3 seconds
  • hold the weight in the lengthened range of motion for 0 seconds
  • lift the weight for 1 second
  • hold the weight in the shortened range of motion for 0 seconds

Golden.

How to get faster fat loss results

To get faster fat loss results, focus the majority of your lifts on compound exercises like barbell back squats and chin ups.

These multi-joint exercises work your biggest muscle groups and will create the greatest calorie burn.

Workouts That Burn The Most Calories

They also maximize the golden ticket to leanness, the Afterburn Effect.

How sweet it is.

Get the best fat burning workout: Live Lean Afterburn 2.0

To get the proven workout program that incorporates all of this, takes all the guesswork away, and is getting thousands of my Live Leaners incredible results, check out my Live Lean Afterburn 2.0 6 week workout program.

Live Lean Afterburn 2.0

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Now I’m interested in your training experiences.

Question For You:

  • What exercises make you feel like the superman or superwomen of fat loss?

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87 responses to “High Reps Or Low Reps For Fat Loss?

  1. Proven fact rep till fell at high reps produce more hgh and protein senth .
    How much more u ask 60% more. And will grow just as much muscle and lower
    risks or hypertension

  2. Dude do your research, you’re absolutely right more muscle burns more
    calories daily, but this is false advertising due to the fact that per 1
    pound of muscle you gain you wouldn’t even be burning 10 extra calories a
    day… I’m not calling you a liar you seem like an honest guy but I think
    you may have been lied to.

  3. Dude it’s funny you’re channel at first seemed kinda gimmicky but I realize
    your advice is really good. This is the truth man!!!

  4. Hey brad I’m an overweight male trying to figure out if I should be doing
    high reps low weights or vice versa I keep hearing that I should do low
    weights high reps until I lose weight and then mix it up to avoid gaining
    to much muscle please I need help!

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  15. what if you have enough muscle and want to maintain your physique ie your thighs are already to big

    do you still do 8-12 reps or 15-20-30

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  26. 3-5 sets depending on how many exercises you’re doing. Essentially your workout should be between 45-60 mins.

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  29. My two favorite exercises that make me feel like super woman are dumb bell squats and push ups (not the ones where you are on your knees). The push ups are still my arch nemesis (I can do 10 in a row now), but I keep trying to improve my strength to get better at them. To me, there’s nothing more superwoman-like than squatting with some weight or doing a push up without having to do it on bended knee!

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  31. My favorite exercise is the dumbbell squat and press, full body workout and it keeps that thermo burn going after the workout. I always like to end my workouts with something that has legs in it. Burn baby burn! Also, Brad, I’ve got a respiratory infection….is working out while I’m sick a good or bad move?

  32. I look up to you brad, I just turned 18 but I watched your video where you stated that you use to always be uncomfortable to remove your shirt, I’m exactly the same way and I know I’m not fat or anything but I just always see my imperfections which makes me self conscious, Thanku for telling about your self it made me feel like if I train hard I can possibly lose that feeling, Thanku brad (:

  33. Well I what to lose fat but at the same time grow size not much size .. just more than what i started with .. I’m scared I might lose a lot of my strength.

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  35. BRAD!!! I started a 8week HIIT Workout program i’m doing IF is this good or bad while doing the 8week program

  36. I like moves that make me feel strong! Squats with barbell, renegade rows (row in plank), pikes on the ball.

  37. @jackalicious27 right the words “bulk up over my fat” on paper and burn it. when you add muscle, you burn WAY MORE fat. your idea of 5 days of full body lifting circuits and cardio after is great.

  38. @josh yes, you should be lifting a weight heavy enough that you’re struggling (with good form) on those last few reps. in other words, yes buy and lift heavier weight

  39. @mohd 15-25 reps can build up muscle endurance but typically anymore than that, you need to increase the weight

  40. I usually workout as Circuit Training doing series of 10 reps of SQUAT, bench press, Step Up, cable seated row and then i rest 1 minute and i do it all over again for 3 SETS then i switch to another Circuit of 4 exercises. But the most difficult exercise for me is the Dynamic Lunges with 30 kilos barbell on my shoulder Aghhh the toughest 🙂

  41. great info brad.. so does there any benefits doing higher reps? can it build up endurance for sport such as cycling??

  42. HI

    Great post.
    When i do classic muscle Training i always do 8-12 reps (with heaviest weight).

    But often i do HIIT with weights – 30 seconds work / 15 Seconds rest (10 different exercises). Normaly i choose the weight to finish the 30 seconds (for example shoulder press or duoble arm row) in good form – but then i can do more than 12 or 15 reps (depends on the exercises) – should i higher the weight, that i can only do 12 reps in 30 seconds (or 45 seconds) ??

    Marco / Germany

  43. Whenever I’ve seen women builders, They have muscle, but it’s not large and “bulky” like a man. It’s typically trim and lean. Whereas some men bulk up to a point where they can’t even put down their arms. 0_o

  44. Could be a dumb question, but do you mean Heavy Weights, with low reps?

    Are you basically saying that lifting a weight that makes you feel the burn after 8-12 reps is better than a weight that takes 50 reps to get the burn?

    My 12KG weights are too easy now, so I can’t get a burn until about 40 reps, so should I buy a heavier weight now?

    Thanks Brad, your videos are the best!

  45. I have a question.. If women’s body doesn’t produce enough of natural testosterone to get “Bulky” how does professional women body builders get bulky?

  46. Front squats.. I have such a love-hate relationship with this exercise. All I got to say is SHUTUP AND SQUAT!!

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