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Studies show ten weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg. Resistance training can prevent and manage type 2 diabetes by decreasing visceral fat, and balancing glucose and insulin sensitivity. It also enhances cardiovascular health, by reducing resting blood pressure, decreasing low-density lipoprotein cholesterol and triglycerides, and increasing high-density lipoprotein cholesterol.

https://www.ncbi.nlm.nih.gov/pubmed/22777332

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