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Intensity, the second component of the FITT principle, means how hard should you be working.  For Cardio Training this means "Heart Rate".  For Resistance (weight) Training this means "Amount of Weight".  There are 2 schools of thought when it comes to Intensity and they can be a bit confusing.

1st School - If you are trying to lose weight, tone up or avoid bulking then you should keep the weight pretty light and do higher reps.

2nd School
- You should always go as heavy as you can and fall into the rep range that you are working for.

I do not believe in the 1st School of thought at all because it simply is not effective.  You should always work your hardest (unless you are new to an exercise, then use your discretion and start slow for 2 weeks).  You do not have to worry about bulking if you are eating less calories than you are burning because there will not be the excess calories necessary to build muscle, those calories will already have been consumed for energy.  *Make sure that you are eating plenty of good proteins because you can over train when you go hard all of the time if the protein for recovery is not available.

Note - There is nothing wrong with going light with weights, but it is just not that effective.  If you tend to bulk when you use a heavier weight then your diet is not correct and you are allowing the "muscle gain" response to exercise instead of the "fat loss" response. 

If you have specific questions please send me a message and I will help you address it! And of course I recommend that you seek a Fitness Professional, Personal Trainer or Nutritionist in your area for more help

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