Weight Loss Myth 4 of 14 from Runner’s World Magazine

Myths to be covered – (Topics already covered are in bold)

1. To lose weight cut carbs or fat
2. Exercise in the fat-burning zone
3. Mini-meals are better than three hearty ones
4. Lift less weight with more reps to get toned
5. You can “make up” weekend splurges
6. You have to ban “bad” foods
7. Eating at night causes weight gain
8. Low-fat foods are a healthy choice
9. Weight lifting will only bulk you up
10. Running on empty is a smart way to burn extra fat
11. You can spot reduce fat
12. Longer exercise sessions equal better results
13. You can’t overcome your genes
14. Keeping it off is the easy part

This post is covering Myth #4 in the Runner’s World Magazine April 2010 written by Matthew Kadey, M.S., R.D. My goal is to cover one a day covering the articles that Matthew wrote and give my own experience on each of these. I am not trying to state if each myth is right or wrong, because Matthew’s expertise is far beyond mine but just to see #1 if I followed any of these myths and #2 is there anything I can learn from and in turn you can learn from in this confusing puzzle most go through called weight loss. I do find that these articles are written for runner’s, but in all truth they can be for anyone looking and struggling to lose weight.

Myth #4 – Lift less weight with more reps to get toned, this should be a good one.

The article -

Runners who want to look lean and toned often skip heavy barbells in favor of lighter weights with lots of repetitions. But that won’t give us the physique we’re after. To get toned, you need larger muscles ad less fat. “and challenging your body through heavier lifting is a big part of this equation, ” says Moinca Vazquez, a USATF running coach and master trainer with New York Sports Clubs. In fact, a study at Georgia Southern University determined lifting 85 % of your maximum ability for 8 reps burns about twice as many calories in the two hours post workout compared with 15 reps at 45% max. And don’t worry: Lifting heftier iron won’t transform you into a bodybuilder; achieving that look requires eating a high-calorie diet and a long-term power-lifting regimen. “if you’re creating a calorie deficit, you simply won’t bulk up like a bodybuilder,” says Vazquez.

You don’t need to give up the lighter weights-they do a better job at improving muscular endurance. “A solid resistance program should include periods of both high and low reps,” says Vazquez. She suggests doing high reps (12 to 15) and lower weights for about four weeks and then switch to lifting heavier weights for fewer reps (8 to 10). ” Alternate month-to-month after that to keep the stress on the body constantly changing.” Muscle respond to resistance, so if it’s too light, you won’t see good results. “You should struggle to eek out those last few reps,” she says.

Jim’s input -

I find this article to be dead on and I can give you two examples, one from me and the second from my friends whom I recently am encouraging them to increase the weight in their lifting.

My example, while struggling to find out the reason why I wasn’t losing any weight and still tried to be a 250lb marathon runner I started to hit the weights. My goal was never to be a bodybuilder, but to tone up or have more lean muscle. Other than figuring out a better diet, hitting the weight was the second most important change I made that led to my 70lb weight loss. I lose focus or interest from time to time in lifting weights and the tone does disappear rather quickly. Once I refocus on the weights the tone reappears and people ask if I am losing weight again. No I am actually holding the same weight, the body is just more tone.

My second example I currently know a group of people also starting their journey to weight loss. Their workouts have been good, but they have been struggling to reach a certain calorie goal during their workouts. In suggesting they turn up the intensity in the weight lifting area now has those people either reaching their goal or coming closer.

I understand especially in the female audience that the idea of lifting heavier weights sounds unappealing. But as article states unless you are on a bodybuilder lifting program  it simply won’t happen. Changing up the weight from time to time is just as important because the body adapts quickly and then it resists change. If you keep it guessing better results will come.

Until next time, your fitness buddy…