Ok seems that I find tons of links for bulking stages but not much for cutting stages. From what I understand you cant really gain mass and lose body fat. So I wanna go on a cutting stage. When I do my weight lifting how should I lift. Should I lift heavy weights for 4-6 reps (MAX-OT)?? Or should I do a lighter weight 10 reps or so just to keep the muscle toned?? I think I got the diet right just the whole lifting weight issue is confusing me...

I just want nice info to burn body fat.

I am trying to lose some fat also and I am keeping my reps around 8-12 with about 20-30s rest in order to keep the heart rate up. Doing this i have been able to add 1 lb of muscle and lose 1 lb of fat in 2 weeks time.

A common misconception is that lifting lighter weights for more reps will help you "tone up." This is not the case. Lifting weights only serves to build muscle mass and/or muscle endurance. In the case of lifting light weights for more reps, you are building muscular endurance, not muscle mass. This will not lead to an ideal physique.

That said, it should be clear that Max-OT is a good plan of action. You will also need to make sure your diet is impeccable and you are doing plenty of cardio in order to cut as efficiently and effectively as possible. The Max-OT will also promote muscle retention during the time when you are in a caloric deficit (i.e. the entire time you're cutting) as you will be lifting heavy to promote hypertrophy, but (ideally) not overworking your muscles (which can ultimately cause the loss of muscle mass, particularly when your calories are low).

Lift heavy on your lifting days, do cardio on your off days.

If you can do more than 10reps with a given weight, its too light(unless you are doing a final burnout set)

I do a hybrid of maxOT and Body for life where I start light and progress to heavy, then finish with a lighter burnout set(usually no more than 10 reps)

It seems to be working well but I think its very important to constantly try to up your weight as much as possible to force muscle hypertrophy.

Ok seems that I find tons of links for bulking stages but not much for cutting stages. From what I understand you cant really gain mass and lose body fat. So I wanna go on a cutting stage. When I do my weight lifting how should I lift. Should I lift heavy weights for 4-6 reps (MAX-OT)?? Or should I do a lighter weight 10 reps or so just to keep the muscle toned?? I think I got the diet right just the whole lifting weight issue is confusing me...

I just want nice info to burn body fat.

http://forums.johnstonefitness.com/showthread.php?t=136

I found that the best way for me to lose fat is to simply watch what I eat, and try to keep my carbs(sugars) as low as possible... and of course, stay active. I lift at least 3 time a week, play a lot of basketball, and other sports all week long. I found that as long as you stay active, it keeps coming off. Currently I am also trying to lose a lot of fat actually. I am pretty fit, but cannot see the sacred six pack:)

Brian :bb: