Can I lose 10 lbs in 6 weeks as a female?

Yes, losing 10 lbs in 6 weeks is achievable for many women, as it averages out to roughly 1.6 lbs per week. This falls within the safe guideline of 1-2 lbs per week. However, this requires strict adherence to a caloric deficit and a consistent six-week training program.

Are reps or weights better for weight loss?

Neither is inherently “better” for weight loss in isolation – the total volume and intensity matter most. However, using moderate to heavy weights (where you can perform 8-12 reps near failure) is generally superior for retaining muscle mass while in a calorie deficit ( 13 ). Retaining muscle keeps your metabolism higher, which helps with weight loss ( 2 ).

What exercises burn the most fat?

Compound exercises that recruit the largest muscle groups burn the most energy ( 14 ). Exercises such as squats, deadlifts, lunges, and burpees require significant oxygen and energy. In addition, full-body movements on the rowing machine or assault bike are incredibly effective for high caloric expenditure per minute.

What happens if you only lift weights and do no cardio?

If you only lift weights, you can still lose weight as long as you’re in a caloric deficit. However, you may miss out on the cardiovascular benefits, such as improved heart health and endurance ( 3 ). Your overall daily calorie burn might also be slightly lower compared to a program that includes active cardio sessions.

What cardio is best for weight loss?

The “best” cardio is the one you can do consistently without causing joint pain or excessive fatigue. However, strictly speaking, HIIT (high-intensity interval training) provides a higher calorie burn in a shorter time frame and can trigger EPOC (excess post-exercise oxygen consumption) ( 15 ), which keeps your metabolism elevated for hours after the workout.