The #1 Surprising Exercise for Reducing Visceral Fat

Visceral fat is a type of fat found in the abdominal cavity surrounding the internal organs. It can increase the risk of chronic diseases such as heart disease and diabetes. If you’ve ever searched for the best exercise to reduce weight, especially visceral fat, you may have come across some unrealistic or really obvious training plans. But what if the most effective exercises you haven’t considered? One proven exercise method that has been praised by experts for many years is often overlooked. Below we will explain why Lifting weight is the number one amazing exercise to reduce visceral fat.

Lifting weight is a type of resistance or strength training. Improve muscle fitness by working specific muscles or groups of muscles. You can lift weights by picking up dumbbells, using a weight machine, or using your own weight (think squats and push-ups). We will also talk to two sports nutritionists to discuss why it works and share tips on how to add it to your routine.

Why lifting works to reduce visceral fat

“Living weight helps reduce visceral fat by increasing muscle mass. This increases rest metabolism and promotes fat oxidation.” Amy Goodson, MS, RD, CSSD, LD, He is a sports nutritionist and owner of the Sports Nutrition Playbook.

The body is made up of muscle and fat. Both are essential. If you return to high school health classes, the teacher may maintain a life-size model of 1 pound of muscle and 1 pound of fat. Although they weigh the same, fat takes up more space, while muscle mass is more dense and compact. When you start lifting your weight regularly, your body tends to lose fat mass (including visceral fat), and at the same time builds up more compact muscle tissue. This leads to changes in body composition and doesn’t even have to cut calories to see the results.

“In the absence of intentional calorie restriction, resistance training appears to reduce visceral fat in individuals with or without obesity,” says Marie Spano of MS, RD, CSCS, CSCS and CSCS, CSCS, CSCS and CSCS, CSCS, CSCS, and CSCS, among sports nutritionists with the Washington Nationals and the Atlanta Hawks. She points to studies that found resistance training effectively reduces visceral fat in individuals with or without obesity, even without calorie restriction.

This may be due to the fact that there is an afterburn effect that occurs when lifting weight. “While calories burn during exercise, weightlifting continues to burn post-workout calories through excessive post-exercise oxygen consumption (EPOC), which is extremely effective in reducing fat,” explains Goodson. A study on women found that resistance training for just 30 minutes increased significantly, and effects up to 14 hours after exercise were detected, increasing the resting metabolic rate.

Finally, lifting weight (along with other forms of exercise) can help relieve stress. Strength training is associated with lower stress levels, which can further reduce the chances of visceral fat accumulation, Goodson says.

Why can you gain muscle and help you lose visceral fat?

“The more muscles you have, the more calories you burn each day,” says Spano. The reason for this is that muscle mass is more metabolically active than fat (this is a good thing!). The more metabolically active tissues there are, the more calories you burn even at rest. This means that even if you’re relaxing on the couch, if you have more muscles, your body is burning more calories.

Spano explains that as you gain muscle, your overall calorie spending increases in your body. “If your calorie output is higher than the calories burned, your body will smash your fat store, which contains visceral fat,” she adds. In other words, if it’s burning more than what you’re eating, it helps to reduce body fat, including visceral fat.

Additionally, gaining muscle helps support the production of healthy hormones, which can reduce visceral fat. Goodson says that “muscles help to improve hormonal balance and lower cortisol levels, which contribute to abdominal fat accumulation.” Studies have shown a link between stress and obesity, with elevated levels of cortisol (the body’s stress hormone) being associated with weight gain, particularly around the abdominal cavity.

Strengthening muscles through exercise increases the body’s sensitivity to insulin, a hormone that helps regulate blood sugar levels. Studies have suggested that lifting weight helps lower blood sugar levels by increasing insulin function, reducing the likelihood that excess glucose will be stored as fat.

How to start weightlifting

Starting something new is intimidating, but you can consult with experts in this field. Spano recommends that beginners begin weightlifting by booking sessions with a personal trainer or strength coach. She also says, “They can use the equipment you are ready to use to assess your current fitness status, develop plans that suit your lifestyle, and to help you set realistic goals.” Working with experts can also help you teach them how to use the equipment and prevent injuries. It’s always a good idea to loop to your primary care provider before starting a new training regimen.

Goodson suggests that beginners start with full-body strength training exercises such as squats, deadlifts, lunges and push-ups. She recommends focusing on nailing the correct form first, as it helps prevent injuries.

Once you feel comfortable, add a weight, resistance band, or light dumbbells, then gradually move on to heavier weight. If possible, run 2-3 training sessions per week.

Due to a significant reduction in visceral fat, Goodson recommends weightlifting, alternating upper and lower body days three to five times a week, combining a balanced diet plan with a proper recovery.

Conclusion

According to experts, lifting weight is the number one amazing exercise for reducing visceral fat. Weightlifting helps to change body composition by increasing muscle mass. It is metabolically active and can burn more calories while resting. Acquiring muscle can increase your metabolic rate and regulate hormones. This also contributes to reducing visceral fat. Before you begin, consider consulting with your healthcare team or personal trainer to learn the right weightlifting form. Once you have mastered the basics, you can gradually increase the weight and frequency of your weightlifting session.