If your aim is to lose body fat and build muscle you should use enough weight so you can only do between 10 and 12 reps and 1 to 3 sets. You will need to rest for between 30 seconds and one minute between sets. If you are looking to gain muscle aim for 4 to 8 reps and at least 3 sets with a rest of 1-2 minutes between each set. This training is quite intense so you will need to start with some lighter training for a few weeks before attempting a muscle building regimen.

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You will need to rest for two to three days between sessions to allow enough time for your muscles to recover. If endurance is what you are looking to achieve use enough weight so you can do 12-16 reps and 1-3 sets resting for 20 -30 seconds between sets.

So why wait? Weight-training is a cost effective way to start burning fat and gaining muscle and you will notice a difference within just a few weeks.