Weight training helps maintain muscle mass when losing weight

Cardio is often regarded as the exercise of choice for weight loss, but most people especially adults can benefit from adding weight lifting too, as it helps preserve muscle mass more than aerobic workouts.
A study published online Oct. 30, 2017, by the journal Obesity divided 249 overweight or obese adults into three groups. One followed a restrictive diet of 1,200 to 1,800 daily calories. Another followed the diet and did weight-machine workouts (four 45-minute sessions per week, targeting the major muscle groups). The third group followed the diet plus a cardio program of walking (45 minutes, four days a week, at a moderate-intensity level).
Over 18 months, people in both the weight training and cardio groups lost an average of 16 to 17 pounds each, while those in the diet group lost about 10 pounds each. The participants in the two exercise groups lost more fat, but they also lost a bit more muscle mass than those following only a weight loss diet. Compared with walking, weight training preserved more muscle mass.
The researchers also evaluated muscle strength in the legs, which improved with both the walking program and weight training. Weight training added to weight-loss efforts, especially when combined with modest aerobic exercise, offers the best approach to maximize potential health benefits.
Basic full body workout program by Tranquillity 360 Fitness Personal Trainer Malachi Cephus
Day One Upper Body Workout
Exercise                              Sets                 Reps
Dumbbell Bench Press       4                      8-12
Machine Chest Fly             3                      10-15
Dumbbell Row                    4                     8-12
Lat Pull Down                      4                    8-12
Machine Shoulder Press      4                    8-12
Dumbbell Lateral Raise        3                  10-15
Machine Triceps  Dip             3                 8-12
Lat Pull Down                        4                 8-12
Machine  Shoulder Press       4                 8-12
Day Two Lower Body Workout Program
Exercise                                    Sets           Reps
Leg Press                                     4             8-12
Dumbbell Stiff Leg Dead Lift      4             8-12
Leg Extension                             3              12-15
Leg Curl                                       3             12-15
Standing Calf Raise                     3             20
Upper/Lower workout programs are great, because they allow you to hit each muscle group twice 4 times week with three days.  This workout is a 4-day upper/lower workout program that utilizes only machine, dumbbell, and bodyweight exercises.  Tranquillity 360 Fitness have a full range of different types workout programs that can be bespoke to fit your workout goals.

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