1-5 reps to gain strength
8-12 reps to build muscle
more than 15 reps to lose fat
This is the typical kind of advice from the so called gym's instructors .
Let me tell you.... nothing far from the truth.
A body starts using fat as a fuel when your heart rate goes high and you are breathing faster and faster.
Therefore, you have to do a style of training that needs more effort than traditional ones, and that is.....
Strength training 1-5 reps
With this training you will accelerate your heart rate in less time and your going to feel exhausted faster than the typical 15- higher reps.
Be careful, don't injure yourself going straight to lift heavy.
Do a couple of warm up sets of 15-higher reps and then go heavy.
Don't have access to heavy weights?
No problem, you can train heavy with bodyweight exercises too.
For example, instead of doing classical squats, do pistol squats, you have variation of push ups like hand stand push ups, diamond push ups, etc.
Use variations of the classical bodyweight exercises that is harder for you.
More functional tips here
