How well does weight training preserve muscle? Pretty darn well! If it is done properly. I am not advocating a very low calorie diet (vlcd) However, I know it is being done and would you not want to get the greatest benefit from it? How do I know it works? Researchers at West Virginia University ran a study to see what would happen. Here are the details
20 people enrolled
All were placed on a 800 calorie per day liquid diet.
10 placed on an aerobic exercise program (4 exercises sessions per week working up to 50 – 60 minutes each session)
10 placed on a circuit-training program (3 exercises sessions per week. Each workout was total body done in a circuit)
Aerobic group lost 9 pounds of muscle reduction of metabolic rate equal to 211 calories per Day!
Circuit training group lost 32 pounds of total fat and maintained and or increased there muscle mass and also maintained and increased their metabolic rate.
This is there conclusion not mine! (LBW = Lean Body Weight RMR = Resting Metabolic Rate)
Conclusion: The addition of an intensive, high volume resistance training program resulted in preservation of LBW and RMR during weight loss with a VLCD.
By the way study was done in 1999!
Here is a link to the study.