Research
Mixed
Resistance training (RT) during diet-induced weight loss conserves fat-free mass (FFM) and resting energy expenditure (REE), whereas aerobic training (AT) and no exercise do not.
If you are losing weight through diet, add resistance training 3 times a week. This protects your muscle mass and keeps your metabolism from slowing down as much as it would if you only did cardio or no exercise. Focus on progressive overload, starting with lighter weights and increasing them as you get stronger.
GoodSupportsHIGH confidence
Regardless of race, RT maintained FFM (P ≤ 0.05) following weight loss... whereas AT... and NT... decreased FFM... Both AT and NT decreased in REE with weight loss but RT did not.
Why this rating
Randomized controlled trial with clear statistical significance (P ≤ 0.05) for the primary outcomes, though sample size is moderate (n=94).
Source
Resistance Training Conserves Fat‐free Mass and Resting Energy Expenditure Following Weight Loss
Gary R. Hunter et al. · Obesity · 2008
rct · n=94Cited 171×
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