1. Lifting heavy weights bulks you up.
Fact: Lifting heavier weights in women promotes bone density, strength of tendons and ligaments, and burns extreme amounts of fat. Men can expect to gain mass initially, but continued use of heavier weights along with proper diet will shred fat.
2. Use high reps to burn fat.
Fact: High reps have been shown to promote the building of lean body tissue which DOES help our body burn fat, but continual use of high reps will not aid in fat loss and reps greater than 15 might as well be cardio. PUT THE MUSCLE UNDER TENSION! Doing weight for an easy set of 15 isn’t enough to continually burn the fat from the body.
3. Cardio will help me lose fat.
Fact: Steady state cardio will help you lose weight, muscle mass! It will also tend to increase your body fat unless you continuously increase your pace or physical demand. Manipulation of Heart Rate is the key to burning fat!