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From: www.mensjournal.com/healthFitness/0701/workout_weight.html

Intense lifting — sets of 6-8 reps with heavy weight — adds size (and weight). You, on the other hand, want to do sets of 10-15 reps with moderate weight; you’ll burn calories and build muscle by going longer.

Weight machines are great for isolating muscles and helping beginners learn proper technique, but lifting with free weights lets you incorporate more muscle groups and expend more calories.

For a 180-pound guy, an hour of moderate lifting burns a modest 350 or so calories. That said, lifting is almost mandatory if you want to lose weight. Adding lean muscle increases caloric burn throughout the day.

Use free weights, not machines. Lift moderate weight in sets of 10-15 reps. Emphasize big muscle groups, like those in the legs.

This entry was posted on Sunday, January 6th, 2008 at 9:50 am and is filed under exercise, weight. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.