If you're overweight or obese, losing weight can reduce your risk of some potentially serious health problems.
Most people who need to lose weight can get health benefits from losing even a small amount about 5% of their weight if they keep it off.
Health problems linked to being overweight:
high blood pressure
type 2 diabetes
some types of cancer
It's no secret that muscle is more metabolically active than fat, so by having more lean muscle on your skeleton, you'll burn more calories even at rest. Fortunately, Darden says he discovered a super-efficient way to build muscle while losing weight: It's called "negative training," and Darden tested it on more than 100 people at Gainesville Health & Fitness in Florida a few years ago. The technique involves doing the lowering part, or "eccentric phase," of a resistance exercise very slowly. But Darden gave this old-school bodybuilding trick a tweak: He found that by using heavier weights and doing just one and a half reps very, very slowly, you can achieve remarkable results from just one or two short workouts per week.
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