Fat Loss from Chest and Stomach

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Slatz_181

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I have recently started exercising with weights again following a few injuries and have a bit more time on my hands now. I have weights at home and rather than using a weight bench I have been using an exercise ball but I want to know which is better for shredding fat. Is it better to lift low weights and do high reps or is it better to do high weights with low reps. I know lifting more will increase muscle size but I want to remove the fat first before I start that. I'm currently 16.5 stone and wanting to drop to around 14 stone before I start bulking up. I also do rugby, cricket and 5 a side at least once a week so my stamina is ok again something to be worked on at a later date.

Thanks in advance
 
Building muscle will aid fat loss as it uses energy all of the time, including at rest, what I say below is related to the training not recovery. Basically below ignores this fact.

Fat burning with weights would be circuit style, little or no rest, moving from one exercise to another high reps, or many circuits.

Examples below will burn body fat, latter will build more muscle. These are not absolute beginner circuits I am assuming safe familiarity with exercises.

Exercises: Deadlifts, Bench press, Squats, Crunches

Timed circuits 1 minute each exercise, 5 times round, weight light, movement fast, rep numbers irrelevant, as long as you do not stop

High rep circuits 12-15 reps per exercise, continue going round until crossing 20 minutes, weight moderately light, movement controlled

Low rep circuit 6 reps per exercise weight around 10-12 rep max for each, short breaks approx. 10 seconds, continue until failing to get 6 reps on exercises, movement perfect and controlled

All of these are designed to tire your muscles rather than stimulate them in each set. If in any doubt on the movements do not even try it, as you tire movement would suffer and you would injure yourself.
 
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