Reducing Belly Fat through Weight Training
Winning the battle of the bulge continues to get more difficult as we age, and evidence continues to show that aerobic training alone isn’t going to be enough to get it done. Staying ahead of weight gain and reducing or preventing belly fat as we get older required a program that includes aerobic work as well as weight training.
Research coming out of the Harvard School of Public Health suggests that weight training or resistance training, when combined with aerobic activities is the key to reducing and preventing belly fat while maintaining muscle mass as we age. Adults start to lose muscle mass through natural aging processes, and retaining that muscle mass helps to keep belly fat from building around the midsection.
The study, published in the Journal of Obesity this month, maintains that ideally adults should combine weight training or resistance exercises with aerobic activity to maximize the belly fat torching benefits. The study, which was performed over a twelve year period between 1996 and 2008, had approximately 10,000 healthy men who were 40 years of age or older and held varying body mass indexes (BMI). BMI is an indicator of weight health derived from an equation that takes height and weight into account.
The study took into account the amount of physical activity that the men participated in, as well as the type of activity. Weight and waist measurements were taken throughout the study to show the effects on belly fact that different types of training had.
Participants who completed twenty minutes of weight training on a daily basis showed slower accumulation of belly fat than those who did not include weight training or resistance training in their exercise regimen. As well, participants to continued to grow more sedentary throughout the study showed much larger gains in belly fat than the groups who continued to exercise.