Strength training can help maintain and increase lean body tissue and increasing resting metabolic rate. When combined with cardiovascular exercise, this can help women and men lose weight more effectively and keep it off. When adding a strength training program to your workouts, my best advice is to hire a trainer to teach you the proper technique and movements for each muscle group. This will usually happen twice as fast as it will grow. The specificity principle.
Muscles respond to strength training directly to the specific type of exercise performed.
This means that to strengthen leg muscles, you must perform leg exercises. Fat does not follow the specificity principle. Working on your legs does not mean that your legs will lose fat, however the muscles that are located under the fat will become stronger and tighter. Although we all have the capacity to improve muscular strength through proper conditioning, how fast we respond and the extent to which we build muscle mass depend on our genetics. If your strength program is built on these basic principles, you will see results in strength and endurance.