Why can lifting weights reduce belly fat?
When thinking about reducing belly fat, most people choose to jog or bend. However, many studies show that strength training, especially weight lifting, can bring outstanding results.
Unlike cardio, which mainly burns calories during exercise, lifting weights helps build muscle mass. More muscle means a stronger metabolism, the body continues to burn calories even when resting. This helps belly fat, which is difficult to reduce, to improve significantly.
A study published in Obesity Reviews confirmed that: strength training not only reduces fat but also maintains muscle, an important factor for long-term weight management.
Fitness trainer Yash Agarwal, a consultant at Gold's Gym India, shared: "Intacting weights is not just about gaining muscle. When performing multi-ging exercises, you activate multiple muscle groups at the same time, thereby consuming a lot of energy and reducing fat throughout the body, including the abdomen".
7 Weightlifting Exercises to Reduce Belly Fat
The following exercises are recommended by coaches for those who want to have firm abs:
Deadlift: Impact on hamstrings, buttocks, back and core. When done correctly, deadlifts burn a lot of calories.
Squat with dumbbells: Full-body exercises to mobilize your legs, buttocks and abdomen, helping to burn fat and increase strength.
Overhead press: Strengthen your shoulders, back arms and core muscles, support upper body shape.
Bicep curl: Although it burns fewer calories, it helps build muscle, thereby increasing metabolic rate.
Bench press: Stretch your chest, shoulders and back arms while tightening your abs to maintain balance.
Kettlebell swing: Cardio, strength training, increase heart rate and activate core muscles, burn belly fat quickly.
Bent over row: Upper and middle back forces, while tying the abdominal muscles to work to hold the position.
Dr. Brad Schoenfeld, a practice research expert at Lehman College, New York (USA), emphasized: "The combination of weightlifting and cardio brings optimal fat loss results. Exercises like deadlifts or kettlebell swing both burn a lot of calories and maintain muscle, something that cardio cannot do alone".
Tips for safe and effective exercise
Start with the right weight, gradually increasing over time.
Always hold the correct position to avoid injury.
Combine a diet high in protein, green vegetables, low in sugar and refined starch.
Maintain at least 3 - 4 sessions of exercise per week.
Reducing belly fat cannot come from one single action. Instead, the combination of strength training, cardio and scientific nutrition will help you achieve a firmer and healthier figure.
