There is a high amount of visceral fat can increase your risk of poor health.
That’s why health professionals strongly recommend taking your visceral fat levels under control.
To do this, most recommend a combination of diet and cardiovascular exercise. However, the smaller it is, the more likely you are to gain weight.
One reason they snub weightlifting as a visceral-fat fix is that a large study published in 2012 found weightlifting to be ineffective for weight gain. loss of visceral fat.
Since then, scientists have dug deeper and learned more about the effects of weightlifting. visceral fat levels.
Does the latest science say that lifting weights won’t help you lose visceral fat?
Learn the answer in this article.
- What is Visceral Fat?
- Can Weightlifting Accelerate Visceral Fat Loss?
- How to Get Rid of Visceral Fat by Weightlifting
Table of Contents
What is Visceral Fat?
Visceral fat is body fat stored in your abdominal cavity around organs such as your liver, pancreas, and intestines.
It is different from subcutaneous fatwhich is the pinchable body fat located under the skin that most people associate with “fat.”
while being overweight in any capacity unhealthy, RESEARCH REVEALS shows that visceral fat has a more harmful effect on your health than subcutaneous fat.
For example, higher amounts of visceral fat the COMPANIONS with an increased risk of various diseases, including type 2 diabetes, certain cancers, cardiovascular disease, metabolic syndrome, and dyslipidemia (high blood lipid levels).
Can Weightlifting Accelerate Visceral Fat Loss?
A 2012 systematic review and meta-analysis conducted by scientists at the University of Sydney concluded that weightlifting is not effective in reducing visceral fat.
This has led many health professionals to discourage weightlifting as a way to lose weight visceral fat levels. Instead, they are FOR the most part emphasizing moderate and high intensity cardio.
A frequent confound in weight loss research like this, however, is diet.
Some of the studies included in this review and meta-analysis had people who continued a lack of calories and some did not, confounding the results.
For example, if someone is aggressively holding back theirs calories for weight loss, weight lifting may not significantly increase visceral fat loss (because you can only lose so much fat and visceral fat per day), but that doesn’t mean that weightlifting can’t help a people who lose visceral fat under other conditions (such as less restrictive dieting).
To check this consideration, scientists at the University of Tehran conducted another systematic review and meta-analysis on the effects of weightlifting and visceral fat loss.
After analyzing 34 studies involving a total of 2,285 participants, they found that jacking steel significantly reduced visceral fat in obese, non-obese, middle-aged, and elderly people. participants who did not restrict their calories.
In studies where people restrict their calories, weightlifting does not seem to produce more visceral fat loss, but this may be a statistical artifact rather than a true observation.
In the two studies primarily responsible for this finding, participants who only restricted their calories (without weightlifting) began the study with about 50% more visceral fat than those who lifted weights. ours.
So, while both groups lost about 30% of their visceral fat, the calorie-restriction-only group lost more of their pounds, which isn’t surprising since they started out with more visceral fat, and generally speaking, the more of any type of fat you have, the easier it is to lose (and conversely, the leaner you are, the harder it is to get leaner).
Regardless, if you want to maximize visceral fat loss (or fat loss in general), doing regular strength training and cardiovascular exercise, restricting calories, and eating enough protein is and always will be the winning formula.
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How To Get Rid Of Visceral Fat with Weightlifting
To maximize the fat burning effects of weightlifting, you need to focus on . . .
- Compound exercises: A compound exercise is any exercise that focuses on multiple muscle groups simultaneously, such as the squat, deadlift, and bench and overhead press.
Studies Compound exercises have been shown to produce the greatest increases in metabolic rate, muscle mass, and strength, which means they are the best type of exercise for increasing visceral fat loss.
- Heavy weightlifting: Research shows that lifting weights that are 75-to-85% of your one-rep max (weights you can do 6-to-12 reps at first NOT) will help you build more muscle and burn more fat than training with lighter weights.
- Progressive overload: The best way to build muscle and thus maximize the fat burning effects of weightlifting is to try to increase the weight or reps of each exercise with each exercise. This is known as progressive overloadand this is the single MOST muscle growth driver.
With that in mind, here are the 10 best weight training exercises for weight loss:
- Back Squat
- Front Squat
- Romanian Deadlift
- Pull up
- Barbell Row
- Bench Press
- Incline Bench Press
- Overhead Press
- Shoulder Press
And if you want a training program that includes all of these exercises, as well as dietary advice to help you lose fat, gain muscle, and gain healthy fat, check out my health books Bigger Louder for men, and Thinner stronger for women.
(If you are not sure if Bigger Louder or Thinner stronger right for you or if another strength training program may be more suitable for your circumstances and goals, get it Legion Strength Training Testand in less than a minute, you will know the perfect strength training program for you. Click here to check it out.)
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