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I've lost 40+ pounds and I'm looking to tone up my muscles to tighten up my skin. I'm looking for recommendations on what to do. Right now, my main exercise is walking.
Sounds like what you want is muscle mass to fill in the loose skin.
Low reps with a heavy weight will build muscle mass.
High reps with a lighter weight will build muscle endurance.
Sounds like what you want is muscle mass to fill in the loose skin.
Low reps with a heavy weight will build muscle mass.
High reps with a lighter weight will build muscle endurance.
You want both in your routine.
It depends on what you define as low and high reps. I've seen people do 30-40 reps with extremely light weight. I've found there are diminishing returns with reps. That endurance doesn't translate to endurance any other activity. Think about push-ups; if my goal is to do 100 push-ups, then I need to do lots of push-ups. But I could better spend that time lifting free weights and doing 1-3 sets of bench presses with 6-12 reps in each set.
It depends on what you define as low and high reps. I've seen people do 30-40 reps with extremely light weight. I've found there are diminishing returns with reps. That endurance doesn't translate to endurance any other activity. Think about push-ups; if my goal is to do 100 push-ups, then I need to do lots of push-ups. But I could better spend that time lifting free weights and doing 1-3 sets of bench presses with 6-12 reps in each set.
You get to define it. We're not all the same so I didn't throw out any numbers.
I know what works for me.
The endurance is muscle endurance, not activity endurance.
Muscle weighs more than fat by volume, because of it's density. That's been discussed and proven many times over. Here's one link.
"Muscle weighs more than fat because it's denser, said Joel Seedman, Ph.D., neuromuscular physiologist and owner of Advanced Human Performance in Suwanee, Ga. If you hold a fistful of muscle, it will weigh more than a fistful of fat because you technically have more compact tissue in your hand."
The "muscle weighs more than fat" thing (by volume, people forget to add) is for those people who are thinner and stronger but only whine because the number on the scale hasn't gone down (I knew someone like this once. She admitted she was reaching her goals-- stronger and thinner-- but was fixated on that stupid number on the scale. I wanted to go to her house and smash the scale so she'd knock it off).
The "muscle weighs more than fat" thing (by volume, people forget to add) is for those people who are thinner and stronger but only whine because the number on the scale hasn't gone down (I knew someone like this once. She admitted she was reaching her goals-- stronger and thinner-- but was fixated on that stupid number on the scale. I wanted to go to her house and smash the scale so she'd knock it off).
My wife does this as well.... She complained that I seemed to get thinner while she didn't see any decrease on the scale. She got rather upset about it, assuming that all of her efforts weren't paying off even though her clothes are getting loose.
So I got on the scale to show her. I weigh exactly the same now as I did 6 months ago but I've dropped 2 inches in my waist and gained almost an inch in my bicep (for example). So something is definitely happening.
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