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For fat loss: 1-3 sets of 10-12 reps using enough weight that you can ONLY complete the desired reps.
To gain muscle: 3+ sets of 6-8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level. You may need a spotter for many exercises.
For health and endurance: 1-3 sets of 12-16 reps using enough weight that you can ONLY complete the desired reps.
One type of muscle fiber is designed for endurance activities (slow-twitch muscle fibers). A second type of muscle fiber is designed for strength and speed (fast twitch muscle fibers). The third type of muscle fiber lies somewhere in between the endurance and the strength/speed fibers.
Aerobic exercise strengthens your heart and lungs (which make up the cardiovascular system). During exercise, your muscles demand more oxygen-rich blood and give off more carbon dioxide and other waste products. As a result, your heart has to beat faster to keep up. When you follow a consistent aerobic exercise plan, your heart grows stronger so it can meet the muscles' demands without as much effort. Everyone, regardless of their weight, age, or gender, can benefit from aerobic exercise.
More calories can be cut out, or packed on here, than anywhere else. In order to have a good diet you must first remove anything from your diet that provides calories, but not protein, carbohydrates, and healthy fats. Once you've thrown out all of the junk food in your home and replaced it with real food, you can consult this website for the basics of how nutrition works, and how much you need of what.
This is because increasing the muscle size and mass increases the amount of calories you use at all times. Yes, you burn a certain amount of calories at all times, and the more muscle you have, the higher that number is
You seem to have a lot of misconceptions. No style of weight training will tone your body alone. You gain a toned body by losing body fat. You don't have to touch a single weight in order to tone your body, but if you don't you will look like crap and probably be classified as anorexic
Help raise your metabolism. Muscle burns more calories than fat, so the more muscle you have, the more calories you'll burn all day long.
Originally posted by Thestargateisreal
reply to post by DevolutionEvolvd
I also said that an increase in muscle size/mass from weight training, will improve cardiovascular workouts. If you put on more muscle, you will burn more calories in a 60 minute session of cardio, than you would have, had you not done the weight training. If you do cardio right after weight training, that's even better. The affect of calories burned while sitting around is minimal, but overall it adds up quickly in a normal person's day due to general activity. Who has time to sit around?