higher reps and lighter weights if you want to burn fat

Should you train with higher reps and lighter weights if you want to burn fat?

No! We want to continue challenging your muscles with the same weights you were using when trying to build muscle. As shown by research, high-repetition training does not burn enough extra calories to meaningfully increase fat loss [1].

Training a muscle with higher repetitions also will not increase fat burn in that area, since we cannot spot-reduce fat with training [2]. We want to continue lifting in rep ranges of around 6-12 reps per set to challenge your muscles while in a calorie deficit.

Remember this, the type of training that helped you build muscle, is the type of training that will help you maintain muscle in a fat loss phase!