3. How Many Reps, Sets, Rest Time Or Weights To Lift?
These are mainly for strength trainings.
Sets refer to repeating the same exercise a certain number of rounds. Beginners should start with 2 sets and as you progress you can increase to 3-4 sets per exercise.
Repetitions or reps refer to the number of time you perform an exercise during a set. General guidelines for beginners to burn fat while building some muscle, keep the reps between 8-15 for each set.
The best way to determine how heavy should you lift is this: If you can lift more than 15 repetitions of an exercise without much of an effort and without any challenge, then the weights aren’t heavy enough for you. You will even need to increase the weights or to alter the workout and making it more challenging. The weights used should be heavy enough for you to only perform 8-15 reps.
If you’re performing high repetitions, which means 15 reps, then I would suggest to keep the rest time one minute or below. Beginners start by resting 1 minute in between sets. As you progress, reduce the rest time to 45 seconds, 30 seconds and even to 15 seconds. Keeping an eye on your rest time is crucial to burn fat more efficiently. Shorter rest time means you will be keeping your heart rate high throughout the whole workout, turning your body into a fat burning machine.