In short, include at least 2 sessions of resistance exercise in a week. It is advisable to alternate muscle groups with each session, for example, train your chest and back on Monday, legs and abdominal muscles on Thursday. This allows for ample time for your body to rest. Try to have the least amount of rest in between each sets. (e.g. 1 set equals 8 to 12 reps, rest for 5 seconds or minimally and proceed to the next exercise)

http://www.livestrong.com/article/382451-how-often-should-i-strength-train-to-lose-weight/

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