heavy or light weights

[losing-it]

question..... is it better to lift heavy weights and do less reps., or lift lighters weights with more reps. to burn fat and gain muscles i am female.so i don't want huge musles i just want definition of muscles. Thanks

[swanso5]

you need both but more heavy and low reps

[ultimatehlth]

The amount of muscle gain you will have is more based on your predisposed hormonal levels than the type of lifting you do. Since women don't produce anywhere near the amount of testosterone men do then can't build anywhere near as much muscle. If you want to lose more fat use a high intensity training format, in other words doing more work in less time. This can be accomplished by doing fast circuits, super setting, cutting rest between sets and lifting heavier.