Improved strength of connective tissues, which increases joint stability. Increase in muscle functional strength. Increase in lean body mass and metabolic rate. Decrease of body fat. Improved self-esteem and confidence show you that your body fat percentage has increased and what you've lost is lean muscle mass, not fat.
Resistance training can help increase lean muscle mass.
This training has the added benefits of improving upper extremity and back bone density and may help limit osteoporosis. The strengthening of the ligaments, tendons and musculotendinous junction, along with other connective tissue can benefit everyone and reduce stress to the joints. The higher metabolic rate that results from an increase in lean muscle mass can help the dieting individual. Fat just sits there, but muscle burns energy to sustain itself. Strength training also improves self confidence, self image and might even make you look a bit better at the beach.