Regular strength training adds enough muscle to keep your metabolic engine revving. One 15 year study of more than 2,800 men and women conducted at the YMCA in Quincy, Mass., found subjects gained on average 3 pounds of muscle and lost 4 pounds of fat, while also dropping 2 inches around the waist, after following a regular strength-training program for 10 weeks—and that's without making any significant changes to their diets.
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