While weightlifting may not burn as many calories as Cardio, it offers other significant benefits such as building muscle, burning more fat, and improving metabolism over time. So, can weightlifting reduce belly fat?
1. Classification of belly fat
Belly fat can be broadly classified into subcutaneous fat (located just under the skin) and visceral fat, which is found in the abdominal cavity and helps protect the internal organs. However, having too much of either type of belly fat is harmful and poses serious health risks.
The good news is that both types of belly fat respond positively to weight loss plans based on the principle of: calories burned exceed calories consumed. Increasing physical activity helps you burn more calories, and following a healthy diet helps reduce calorie intake, thereby helping your body burn excess fat and reduce belly fat effectively.
2. Can weightlifting reduce belly fat?
The general principle is that all physical activity will help the body burn more calories, achieving a calorie deficit compared to the amount consumed, thereby reducing fat throughout the body - including the belly. However, in reality, many people aim to reduce belly fat through weightlifting, especially women. So, can weightlifting reduce belly fat?
In a study published in the journal Obesity in December 2014, researchers followed a group of 10,500 healthy men for 12 years to determine whether weightlifting or aerobic activities were more effective in reducing waist circumference. The data showed that weightlifting was most closely linked to reduced waist circumference, while aerobic exercise was strongly linked to overall weight loss. However, the same researchers conducted a systematic review in September 2011 published in the journal Obesity, finding that aerobic activities were more effective than weightlifting in reducing visceral fat.
For women, a study from the University of Alabama showed that women who lifted weights reduced belly fat (even deep belly fat) more than those who only did cardio. This not only helps people lose weight and have a firmer body but also reduces the risk of diabetes, metabolic syndrome, and some cancers.
Weightlifting is often criticized for making women's muscles "bigger", but In fact, this is not the case. The more weight comes from muscle (rather than fat), the smaller a person will appear. In fact, body weight often increases when weight training, but the size of the clothes the exerciser wears will decrease by 1 or 2 sizes.
In addition, it is actually very difficult for women to get a bulky physique like men when lifting weights. This is explained by the fact that women's bodies produce only about 5-10% of the amount of testosterone as men, thereby limiting women's potential for building muscle compared to men.
3. Other benefits of weightlifting
3.1. Weightlifting helps burn body fat
Weightlifting helps build muscle mass and helps the body burn fat all day long. Burning extra calories after a workout and building muscle helps weightlifters achieve their desired body shape. In a recent study of overweight or obese adults (aged 60 and over), a combination of a low-calorie diet and exercise helped reduce fat more than a combination of a low-calorie diet and walking alone (a 2017 study published in the journal Obesity).
Weightlifting is better at helping people lose fat than cardio because cardio burns both fat and muscle, while lifting weights only burns fat.
3.2. Heavy weightlifting helps build muscle
Women who prefer firm, moderate muscles but still want to see them clearly need to perform exercises with heavier weights, however, they cannot get as big muscles as men due to low testosterone levels.
3.3. Burn more calories at rest
In fact, the amount of calories burned in a 1-hour cardio class will be higher than when lifting weights for 1 hour. However, another study published in The International Journal of Sport Nutrition and Metabolism showed that: after a 100-minute weightlifting session, the basal metabolic rate of young women increased by 4.2% and lasted for 16 hours after exercise, thereby helping to burn an additional 60 calories even at rest.
Muscle mass will determine a large part of a person's resting metabolic rate, the more muscle, the more energy the body will consume for metabolism, everything you do from brushing your teeth, sleeping, to scrolling Instagram... will burn more calories.
3.4. Weightlifting strengthens bones
Lifting weights not only trains muscles, reduces belly fat but also helps strengthen bones. When a person lifts weights, the muscles pull on the bones, causing the cells in the bones to respond by creating new bone cells, over time your bones become stronger and denser. Studies have shown that lifting heavier weights over time not only helps maintain bone mass but can even create new bone, especially in women who are at high risk of postmenopausal osteoporosis. (Yoga also has some benefits for strengthening bones).
3.5. Increase strength
Lifting light weights is great for building muscle endurance, but if you want to increase your strength, increasing the weight is necessary. Incorporate compound exercises like squats, deadlifts, and rows into your heavy weightlifting routine and you'll be amazed at how quickly your strength increases.
3.6. Weightlifting is good for the heart
Cardio exercise is not the only exercise that is good for the heart. In fact, in addition to reducing belly fat, strength training through weightlifting can also improve cardiovascular health. In a study by Appalachian State University, people who spent 45 minutes doing moderate-intensity exercise reduced their blood pressure by 20%, which is even better than most blood pressure medications.
Weightlifting not only helps reduce belly fat but also brings many health benefits and prevents many diseases. Therefore, you can choose exercises and movements that are suitable for your health, combined with a healthy diet to achieve the best belly fat reduction results.
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References: healthline.com, shape.com, livestrong.com
