The magic number of weightlifting reps to build muscle and lose fat
I hear a lot of people explain the different reps of weightlifting and how one rep scheme of weightlifting is better for one goal while another is better for another goal.
For example, lower reps are best for strength, while higher reps are best for endurance, and in between is best for muscle hypertrophy (muscle building). But is there a “magic” number that is good for people who want to build muscle and lose weight at the same time?
I know this is a big problem that people have. They want to lose weight, but fear losing muscle if they do. Or they want to gain muscle, but fear getting too fat in the meantime.
Well today, I’m going to give you that magic number of weightlifting reps that will help you gain muscle and lose fat at the same time. Just understand that if you are building muscle and losing fat at the same time, the scale is not going to change much, so start measuring your progress with pictures or even get yourself a measuring tape to measure yourself and / or body calipers. measure your fat.
Anyway, the magic number is 8!
Studies have shown that when you do 8 repetitions of an exercise, you get the ideal combination between the activation of muscle fibers (which will later cause more muscle growth) and the amount of fat molecules that are burned.
Now, I don’t think you should do all exercises and all workouts consist of number 8, but if your goal is to gain muscle as you lose fat, you may want to stay somewhere near that range. It won’t make a big difference if you perform a different number of weightlifting reps, but it all counts, right?
Just understand that nutrition accounts for about 800% of your weight loss results, so if you are not eating right and you don’t know when and what to eat, you will have a hard time losing weight. It doesn’t matter how many reps you do or what exercise you do, you need to have a great nutrition plan first.