Weight-Training helps preserve muscle mass and resting metabolism after weight loss.
Did you know that 95% of people who lose weight gain it back within 12 months? Typically, weight loss causes decreases in lean body mass and resting metabolism, which makes it very easy to regain the lost weight. A study from the University of Alabama at Birmingham led by Gary Hunter studied the effects of losing 26 pounds on lean body mass, body fat and resting metabolic rate in African-American and European American women participating in a weight-loss program. During the study, the women either lifted weights, did aerobics, or no exercise. Women who weight-trained during the weight-loss program were able to sustain lean body mass and maintain resting metabolic rate (caloric consumption) compared to women who didn't exercise or did aerobics. African-American women lost less fat than European American women during the study with the same weight-loss. Combining caloric restriction with weight training results in long lasting weight-loss.
(Fitness Rx Magazine, August 2008 issue)
Weight training/Resistance training is as important as cardiovascular training. When creating your work-out program, keep in mind that weight training burns as many or more calories as cardio-training. So don't favor cardio over lifting weights, or vise versa. PUMP SOME IRON!