Trainer On Whether Cardio or Weights Are Better For Reducing Belly Fat
As people age, some might notice an increase in belly fat that won’t go away. If you’re looking to get rid of it, you might be on the lookout for a type of exercise that can help reduce it.
“You’re probably wondering where to focus your energy to be the most effective: Should you be doing more cardio or strength training?” Danielle Gray, a Start TODAY fitness expert, previously told TODAY.com. “The truth is, both have their benefits. But when it comes to reducing belly fat specifically, one method might have a slight edge — especially in the long run.”
Trainer Tip of the Day: Strength Training Helps Reduce Belly Fat
When people lift weights, use exercise bands, or enjoy yoga or Pilates, it bolsters their resting metabolism, otherwise known as basal metabolic rate. Strength training builds lean muscle and encourages excess post-exercise oxygen consumption (EPOC). EPOC allows people to continue burning calories long after their gym session ends.
“(EPOC) helps reduce visceral fat (deep belly fat) more effectively, especially when combined with a healthy diet and adequate protein,” Gray says. “Plus, strength training improves insulin sensitivity and increases growth hormone and testosterone (in all genders), which helps with long-term fat metabolism.”
Why It Matters
While belly fat might look undesirable to some, having fat nestled in the midsection can also contribute to health conditions.
Fat surrounding the organs, what’s known as visceral fat, can lead to an increased risk of heart attack, stroke and high blood pressure, Dr. Lydia C. Alexander, president of the Obesity Medicine Association, previously told TODAY.com. Fat in the midsection is also associated with Type 2 diabetes.
Having a trimmer tummy can reduce one’s chances of developing some of these health conditions.
How to Get Started
While strength training works better at busting belly fat, Gray said it’s important to incorporate both cardio and weights for a well-rounded exercise routine.
“Don’t choose one over the other but combine both and practice patience,” she said. “You cannot ‘spot reduce,’ meaning you can’t train one area of your body and expect to lose fat there or develop definition. Every body is different and you will lose fat overall as your body fat percentage decreases.”
Gray recommends people follow a weekly workout schedule that includes cardio exercises, strength training, mobility workouts and stretching to help reduce belly fat.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
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