Lifting weights burns belly fat by boosting metabolic processes that help cut body fat.
Many people are interested in cutting body fat as you look and feel better. It’s also potentially a visible indicator that your investment of time and money is paying off and you are doing the right things.
What is belly fat and why is it hard to shift?
There are two types of fat in the body. The first, subcutaneous fat, is the soft, squishy layer that’s found just under your skin. This is the fat that you can pinch and it typically accumulates around your hips, thighs, butt, and belly.
The second type is visceral fat. Visceral fat is more dense than subcutaneous fat and is found deep in your abdomen, surrounding your organs. Visceral fat, while more dangerous than subcutaneous fat, is actually easier to lose—but because it’s deeper in your belly, you won’t notice the results right away.
So even if your waist starts to shrink, you may still be stuck with a layer of fat around your middle (at least at first).
Why targeted exercise won’t work
Common sense might tell us that targeted exercise can burn fat in specific areas— so called “spot reduction.” However, this is a myth. You can’t lose fat from just one part of your body through localized exercise.
How fat loss works
Your body’s preferred form of fuel is glucose, which it gets from carbohydrates that you consume, or glycogen, which is glucose that has been stored in cells.
If these forms of energy aren’t available or have been used up, your body will break open fat cells to release the stored fats within and use them for energy. This process leads the fat cells to shrink, aka fat loss. 
How lifting weights helps burn fat
There are two main types of exercise that people think of for fat loss – cardio or lifting weights.
Lifting weights or strength training helps to optimize your metabolism and keep you burning more calories for energy throughout the day, even when you aren’t working out.
A session of cardio (such as rowing, running, or dancing) needs more energy during the workout than a session of lifting weights. That’s because your average heart rate is typically higher during cardio than it would be during lifting, which means that your heart is working harder for longer stretches and thus using more energy to sustain your effort.
The combination is the best way of losing belly fat.
The research
Researchers studied 10,500 healthy men in the US over the age of 40 who were part of the Health Professionals Follow-up Study between 1996-2008. After assessing the physical activity, waist circumference and body weight of the men, the team analyzed changes in their activity levels during the 12-year period and how this affected their waistlines.
Fast facts about obesity
- An adult who has a BMI of 30 or higher is considered obese
- Waist circumference predicts risk for obesity-related diseases
- Obese individuals are at risk for several conditions, including type 2 diabetes, heart disease, cancers and hypertension.
Results showed that the men who increased the amount of time they spent lifting weights by 20 minutes a day had a smaller waistline gain during the time period (-0.67 cm), compared with those who increased their aerobic exercise by 20 minutes a day (-0.33 cm) or who increased yard work or stair climbing (-0.16 cm).
Not surprisingly, those who increased sedentary behaviours including watching TV gained more weight in their belly area.
The researchers also note that, although aerobic exercise by itself was linked to less weight gain compared with weight training, waist circumference is a better sign of health in older people. Additionally, combining weight training and aerobic activity yielded the best results, they say.
“Engaging in resistance training or, ideally, combining it with aerobic exercise could help older adults lessen abdominal fat while increasing or preserving muscle mass”.
Prof. Frank Hu, senior author from HSPH, says:
This study underscores the importance of weight training in reducing abdominal obesity, especially among the elderly. To maintain a healthy weight and waistline, it is critical to incorporate weight training with aerobic exercise.
Other factors
There are important factors:
- Nutrition: Glucose comes from carbohydrates. So you should cut back on simple and processed carbs and fill your plate with protein, vegetables, fruits, healthy fats, and whole grains.
- Sleep: Studies show that people who get an adequate amount of high-quality sleep consume fewer calories during the day, thanks to the way sleep helps control appetite-boosting hormones. With fewer cravings, it’s that much easier to eat the foods that will fuel you and promote belly fat loss.
- Stress: Not only do large amounts of stress make it difficult to eat healthy and sleep well, but high levels of the stress hormone cortisol also prompt the body to accumulate belly fat. Utilizing strategies to control your stress will help you get the most out of your efforts to lose belly fat.
- Consistency: This is important to any fitness regimen, regardless of your goals. You simply won’t see the results you are looking for if you are not consistent in sticking to and progressing your workouts.
Remember always plan your activity and make sensible choices regarding combining cardio, lifting weights, diet and sleep.
See our excellent range of strength equipment.
Further reading
Weight training combined with aerobic exercise still the best option
Does lifting weights burn belly fat?
Snooze more eat less sleep deprivation may hamper weight control
Photo by Jonathan Santiago: https://www.pexels.com/photo/woman-in-black-tank-top-lifting-black-dumbbell-14008920/
Photo by Towfiqu barbhuiya: https://www.pexels.com/photo/a-person-holding-his-belly-fat-9927899/
