A simple light weight training program of three workouts a week consisting of three sets of 10 to 12 repetitions, using light weights, is sufficient to develop muscle strength and endurance. Most relevant to dieting, weight training affects our overall appearance and body composition. By beginning an effective strength training program, he replaces five pounds of fat with five pounds of muscle. He still weighs 170 pounds, but he is now 17 percent fat - with 29 pounds of fat weight and 141 pounds of lean body weight. Although his body weight remains the same, his strength, muscle tone, and metabolism have improved, giving him a firmer, more fit appearance.
Weight training can also increase our metabolic efficiency, making weight maintenance easier.
Our muscles have high energy requirements. With weight training, you can achieve an increase in lean muscle mass throughout your body. This higher lean muscle mass level will continue to more efficiently use the calories we eat rather than depositing them as stored fat. In other words, you can actually condition your metabolism to work better and more efficiently even when you are at rest. This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat.