First, we need to define what we mean by “better”. Do we mean gives results faster? Or do we want a specific result and want to know if one method provides that result and the other doesn’t? Are we looking for a magic method that is easier than other ways?

Next let’s define what we mean by “high” and “low”. We will consider low to mean 3 -8 reps. High is defined as 12+ reps. Any ludicrously high numbers like 200, and the weight corresponding to do that many reps, can really be considered cardio exercise and doesn’t have a place in this article. The weight for high or low reps should be one that causes you to fail on the final rep. This way the low reps will have higher weight than the high reps. Doing low reps and low weight will give you no result, and high weights will not allow you to get to high rep numbers.

Perhaps the best way is answer the question for several common scenarios and tailor the answer to the situation:

I want to lose weight

Since any exercise you do will result in a calorie burn that can help you lose weight, let’s assume you want the way that will do it the fastest. The mechanism that forces the body to lose the most weight when lifting is muscle repair. This is when the body rebuilds the muscle after a workout, fixing the micro-tears caused by the weight lifting. The greater the stress on the muscle, the greater the amount of repair, the greater the calorie burn.

I want to look toned

What most people mean when they think of “toned” is that they want some muscle definition, without looking bulky. Naturally in order to see the muscle, you need to lose the weight first, so refer to the first scenario if you need to. Both methods will build muscle, by low reps, high weight, will do so faster. Luckily most people don’t need to worry about looking bulky. Unless you are a professional lifter, have good genetics, and a diet geared specifically towards bulky, you are in no danger of gaining the physique of a pro wrestler.

I want to be better at a sport

When training for a sport, the first best thing you can do is work on your fast twitch muscles, this is done through sprinting and other speed drills. The second thing you can do is increase your endurance. Higher rep exercises, force your body to work for longer periods of time. This forces your body to adapt by increasing blood vessel size and count. This allows more oxygen and nutrients to be delivered to your muscles.

• Cancer
• Heart disease
• Strokes
• Diabetes
• Depression
• And more!

The more studies we do, the more we see that obesity is an extremely dangerous thing, so why are we all still so big?

Because exercise and diet is a change in our lifestyle, and change is hard. On top of that exercise by its very nature is exerting energy, which is hard. But making excuses is easy. Sitting on the couch, or in front of the computer is easy too. Fast food is easy. Dieting takes self control. All of this is excuses, plain and simple.

Let me try and help by debunking some of the more common excuses I come across:

I don’t have time

We make time for what’s important. When NBC adds a new comedy we make time for it. When the newest blockbuster hits theaters, we make time for it too. I’ve gone into detail on a lot of ways to save time and finding time to work out, try looking at that article for a few tips to fit a few extra minutes for exercise into your day.

I don’t like weight lifting or running

Exercising doesn’t need to be limited to a pair of running shoes or a gym. It can be as simple as going for a bike ride with your kids, or joining the company softball team. The key is to get out and get your heart rate up. Start taking the stairs and skip the elevator is a great place to start. Don’t limit yourself on what you can do, find something you enjoy and go do it!

I’m too tired

When you exercise, you actually force your body to start tapping into its energy reserves (fat). What this means to you is that exercising will actually increase your energy! In the same way that getting up and walking around a bit will keep you from falling asleep at your desk, exercising will keep you energized throughout the entire day.

I don’t lose weight from diet and exercise

This is a topic which touches close to home for me. Doctors have become better at determining uniqueness in patient conditions which lead patients to believe that they are a special/unique case and that special treatment is needed. Drug companies have made fortunes many times over on those people in order to sell a niche drug. Simply put, if you eat fewer calories than you burn in a day you will lose weight. It’s cold hard physics that even a your overactive/underactive/genetic/whatever condition can’t overcome.

Gyms are too expensive

With the economy barely limping along its very true that people need to cut back on expenditures. Honestly, their gym membership can be one of those. As I said earlier, exercise doesn’t need to be limited to a gym. Go for a hike, play with your kids outside, ride a bike, do pushups and sit-ups and all sort of other at home exercises. Basically there is no reason you need to spend money to get into the shape you want.

If this article has come of a little harsher than usual, I apologize. There are millions out there struggling with their weight and I deeply empathize with them all. With so much out there like fast foods and TV which are holding us down the last thing we need is to hold ourselves down as well. Hopefully this article was a little boot in the butt to help you up of the couch and into a healthier life.

There is a quick way and a long way, lets start with the quick one:

First decide if you are non active, moderately active, or very active (moderately would be working out 3 time a week)
• Non active: Bodyweight ( in lbs) X 14 = approx calories per day (cal/day)
• Moderate: Bodyweight X 17 = approx cal/day
• Active: Bodyweight X 20 = approx cal/day

For those that want to be more accurate, we are going to have to find 3 numbers and add them together:
1. BMR
2. Energy spent during exercising or physical activity
3. TEF (Thermic Effect of Food) the energy your body uses to digest your food

1. BMR changes from person to person depending on their build. But a good estimation is:

Men: Bodyweight X 10, and then add double the body weight to the number
Women: Bodyweight X 10, and then add the body weight to the number

For example: 180 lb man = 180×10= 1800+2*180 = 2160 cal/day

2. The level of activity can change day by day, but you can determine what yours should be using this calculator , created by the fitness jump site.

3. Finally you TEF is 10% of the amount of calories you eat.

For example: 200 cal apple = 20 cal TEF

Sum these 3 numbers together and you will get the total number of calories you will burn in one day.

Now, in order to lose weight, you need to burn more calories than you consume. 1 pound of fat is made up of 3500 calories. If you’re feeling fancy, go ahead and figure out how many calories you need to burn in order to lose the weight you want to. Next divide that over the period of time you want to lose it in, and find out how much exactly you need to eat and burn!

Final Example: A man is 180 lbs and wants to lose 15 lbs. If he runs for 30 minutes every day at 5 miles per hour, and eats only 2000 calories, how long will it take to lose the weight?

We already know from the first example that the man’s BMR equals 2160 cal/day.

We also know he is sticking to a 2000 cal a day, including the TEF, this means he is eating 1800 cal/day.

Using the calculator I linked to, he is burning 327.2 calories.

This means his total amount of calories coming in and going out is:
1800 – 2160 – 327.2 = -687.5 calories he is burning every day!

Since he wants to burn 3500 X 15 = 52500 calories total, it will take
52500/687.5 = approx 76 days to lose the weight!

I know math may not be everyone’s strong point, so I include this calculator, all you need to do is download it, save it, then enter in what it asks, and it will crunch all the numbers for you! (Aren’t I awesome?)

The Marines love to tell everyone “Pain is weakness leaving the body” and they’re not far off. The soreness in your muscles after a tough workout is your body’s way of telling you that it’s been pushed hard and is responding to that by building up and strengthening its muscles. So it’s a little more accurate to say that pain is strength entering the body… Yeah I know, doesn’t sound as cool.

Either way, unless you’re a sadist, sore muscles are no fun. Here’s a few tips and tricks to keep the pain to a minimum:
• Drink lots of water
• Ibuprophen
• Constant stretching throughout the day
• Gently massage the muscle
• Work out again!

I know when you’re stiff and tired from yesterday’s workout, the last thing you want to do is work out again. But doing some light cardio will get your blood pumping which will keep the muscles from tightening up, and also help flush your system of lactic acid, the stuff which is making you feel sore.

Of course prevention is always better than a cure, so try doing this next time when you work out:
• Stretch before anything else
• Warm up with 5-10 minutes of light cardio, like jogging or jumping jacks
• For new exercises do a first set of extra light reps
• For new muscles being worked, go easy the first few times
• Sip water throughout your workout
• Cool down with 5 minutes of cardio
• Stretch
• Drink lots of fluids after exercising

I wish I could say that there was a simple way to prevent muscle soreness resulting from a good strong workout, but it isn’t really possible. Part of exercising is getting your body to work anerobically. When the body works in that mode it builds up that lactic acid and you will be sore. The best thing you can do is just flush that acid out of your system as quickly as possible.

Given time, and I know this sounds strange, but you may come to enjoy it. Try taking it as sign that you worked hard and for that hard work your body is growing stronger. No need to get all macho and proud, just a simple smile when you stand up and feel those burning quadriceps.