4.Changes in RMR after power workout:
Muscle tension is produced through different muscle actions. It changes depending on the mode of muscle action (concentric, eccentric, and isometric). Concentric tension enables to accelerate mass, eccentric enables to gradually give in to a mass and isometric enables to sustain a mass. Eccentric power workout causes more damage to the muscle than aconcentric  one. The larger the muscle damage the larger the need for after workout repair hence an increase in RMR .Most researches did not find changes in RMR after intense power workout .But intense power workout that focused on the eccentric phase did show some elevation in the RMR.
5 .Changes in RMR after aerobic workout:
Researchers found out that EPOC (Excess Post exercise Oxygen Consumption) is not significant for weight loss. Oxygen consumption is an indicator of how many calories the body burns. They compared two groups that each burnt 490kcal for the whole workout. One group worked at low intensity (heart rate 130) and the other group worked at higher intensity (heart rate 160).They found out that for three hours after the workout the group that worked at higher intensity burned 13kcal more than the other group for each hour. That's obviously not a significant difference. Though EPOC can last even 24 hours after an aerobic workout ,only intense ones like a marathon or a triathlon can cause that. Thus an increase in the metabolism rate after an aerobic workout is not significant for weight loss unless u run a marathon or such .
6. The effect of power workout on weight loss:
Power workout preserves LBM (Lean Body Mass)which is the body mass without the fat tissue (but not without fat in other organs).
Power workout do not seem to contribute to weight loss as opposed to aerobic workout that sometimes did.
Power workout combined with weight loss diet did not cause more weight loss compared to weight loss diet alone.
Weight loss diet combined with power workout and aerobic workout did not cause more weight loss compared to weight loss diet alone.
7. The effect of workout on keeping the weight loss diet results:
40% of the people that did 210 min/week aerobic workout ,burning 1000kcal/week, gained their weight back. Thus 60% kept their weight loss results. In another research 15% of those who walked moderately 600min/week, burning 2500kcal/week, gained their weight back.And 15% of those who did intensive workout 250min/week, burning 2500kcal/week , also gained their weight back. Thus 85% kept their weight loss result and did not gain weight. These findings among all indicate thatlackof physical exercises  is the number 1 reason for overweight and obesity.
Hence what looks like a paradox :lack of workout causes overweight while workout alone do not cause weight loss.
8. The effect of aerobic workout on body composition:
Aerobic exercises help preserves LBM. When the caloric deficit is too big it is probably impossible to maintain LBM. In short term researches the decrease in LBM is attributed to decrease in muscle glycogen. That's because each 1gr glycogen in the muscle is stored with 2.7gr water.
9.The effect of power workout on body composition.
LBM effects RMR ,thus if your LBM increases so will your RMR. Most researches report that without diet there was an increase of 1.5kg in LBM in 6-12 weeks. But with diet it is not that easy to achieve those results.
10. The effect of exercise on fat location:
There is a reduction invisceral fat even without general weight loss ,only from being active physically. Physical exercise reduces fat in the stomach area and liver, and increases metabolic activity of the muscles (better fat usage). Adding a weight loss diet increases visceral fat loss.
physical exercise has little effect on weight loss though it has some significant advantages:
Aerobic workout preserves LBM .
There is a greater compliance to the weight loss diet program.
An improvement of fat usage by the muscles.
Maintaining the RMR level, which otherwise will decrease if one is only on a diet program.
Maintaining a hormonal profile that facilitates fat usage.
Effects reduction of visceral fat.
And its main role is by preserving the new weight.

Based on the lectures of Lahav Yair, Clinical Dietitian 2007-2008 ,  Wingate