Heavy weights typically do not lead to increased muscle mass, moderate weights do. Muscle mass is more of a function of volume (ie. number of sets x number of reps). Muscle mass is best gained using multiple sets (3-5) for moderate repetitions (8-12) at moderate loads (70-80% 1RM). Using heavy loads (85% 1RM and above) for repetitions in 1-5RM range will lead to strength gains with minimal hypertrophy. Hence, heavy weights do not make you “bulky.”

Myth #2: High repetitions are for toning

I don’t know how many times I’ve heard this. Too many times to be sure. Toning (a term I hate to use) is a result of losing fat and building muscle tissue so that you develop a degree of muscle definition. While there are rep brackets better suited for body compositional changes, there are no rep brackets that “tone.” Body compositional changes are a result of program as a whole, not just rep bracket being used. As for high repetitions, repetitions of 12+, they are better suited for developing muscular endurance.

Myth #3: You can only burn fat by doing cardio

Everybody wants to lose weight. Even if its only that last five pounds. Joey Atlas gives you five proven weight loss tactics that go beyond "eat low fat and walk for one hour each day" mantra of mainstream.

You are ready to shed those energy draining, body crippling, unattractive extra pounds and you are ready to make it permanent this time. You are on right track because you've taken most important step toward your goal. That step is decision to take action and stay committed. The following five proven strategies will serve as essential elements in your quest to achieve your weight loss goal.

1) You must put yourself into right mindset. Don't think of your new efforts at weight loss as trying to do certain things every day. See your self living a new lifestyle, a new lifestyle that naturally includes behavior conducive to positive changes in your health and fitness levels. You transition into this new lifestyle by makng adjustments to your daily habits until these habits are in alignment with goals you are aiming for.

2) Find an exerise partner. It can be a friend, a co-worker, or a family member. Why is this important? An exercise partner is a tremendous source of support. A partner is crucial on those days when you really don't feel up to exercising. Unless you are sick, a good partner won't let you slack and likewise your partner will need you to pull them up when they are not up for workout. You being needed is an indirect but important type of support. With an exercise partner comes element of accountability, which subconciously reinforces your committment to your quest.