Aerobic exercise is your best bet when it comes to losing that dreaded belly fat, a new study from Duke University Medical Center finds. When Duke researchers conducted a head-to-head comparison of aerobic exercise, resistance training, and a combination of the two, they found aerobic exercise to be the most efficient and most effective way to lose belly fat. Belly or abdominal fat – known as visceral fat and liver fat — is located deep within the abdominal cavity and fills the spaces between internal organs.
Belly fat been associated with increased risk for heart disease, diabetes, and certain kinds of cancer. The Duke study showed aerobic training significantly reduced visceral fat and liver fat, the culprit in nonalcoholic fatty liver disease.
Aerobic exercise also did a better job than resistance training at improving fasting insulin resistance, and reducing liver enzymes and fasting triglyceride levels. In the study, resistance training achieved no significant reductions in visceral fat, liver fat, liver enzyme levels or improvements in insulin resistance.
Aerobic training burned 67% more calories in the study when compared to resistance training. While the training programs were substantial, Slentz says their previous research leads him to believe similar results could be achieved with a more moderate aerobic exercise program. Spread the Health by forwarding this article to your friends and family, and sharing on Facebook.
This entry was posted in weight loss and tagged aerobic exercise, cancer, diabetes, fat, heart disease, insulin resistance, liver, muscle training, overweight, resistance training, strength training, weight loss on August 30, 2011 by pilladvised. Being female offers some protection against unwanted belly fat, at least during the first half of life. Regardless of how belly fat manifests on your body, exercise is essential for controlling it.
This isn’t the only study to show resistance training is superior to steady-state aerobic exercise for controlling belly fat. As mentioned, one reason women gain abdominal fat after menopause is related to the decline in insulin sensitivity that commonly occurs as a result of aging and hormonal changes.
Regardless of whether you’re weight training or doing cardio, intensity is the key to taming stubborn belly fat.
Another problem with doing extra-long periods of moderate-intensity cardio is the effect it has on hormones like cortisol. If you do an hour or more of moderate-intensity, steady-state training, a more sustained release of cortisol can interfere with your ability to shed belly fat. Eat a diet rich in processed carbs and sugar and it’ll be almost impossible to prevent age-related gains in belly fat. Just as important for belly fat control are getting enough sleep, not overtraining and keeping stress at bay.
High-intensity exercise, especially high-intensity resistance training, is better for controlling belly fat than steady-state aerobic exercise. The best way to win the war against belly fat is with a four-pronged approach: resistance training, high-intensity cardio, a whole foods diet and stress management. Recent studies have found that aerobic exercises beat resistance training at burning belly fat.

Abdominal fat has been linked to an increased risk of cardiovascular problems and diabetes. A study conducted on a group of volunteers has shown that those who did aerobic exercises for eight months lost two and a half square inches of belly fat. RAWALPINDI: Chief of the Army Staff (COAS) General Raheel Sharif on Friday said the nation will join hands to uproot the menace of terrorism and overcome all the challenges being faced by the country. The combination of aerobic with resistance training achieved results similar to aerobic training alone. These unwelcome deposits of fat show up as an extra roll of fat around the middle or as a muffin top when you put on your favorite pair of jeans. Men usually fight a more intense battle with stubborn abdominal fat than women until women go through menopause. You might think the best way to lose body fat is to burn as many calories as you can by doing steady-state aerobic exercise. A study published in the journal Obesity compared weight training and moderate to vigorous aerobic exercise to see what impact each had on waist size and body weight.
One study involving 164 obese women compared aerobics to resistance training for keeping belly fat in check. When you resistance train regularly, your muscle cells become more responsive to insulin and insulin sensitivity improves. High-intensity interval training triggers the release of fat-burning hormones like growth hormone and testosterone to a greater degree than moderate-intensity workouts. Cortisol blocks the effects of growth hormone, a hormone you need for belly fat loss, and contributes to insulin resistance. All of these factors increase cortisol release and create a hormonal environment that makes it harder to lose belly fat. Plus, resistance training has the added benefit of preventing sarcopenia, the age-related loss of muscle mass. Finally, keep doing focused abdominal exercises but don’t count on them to whittle away stubborn waist and belly fat.
What is the minimum and maximum duration of high intensity training to be done to acquire the belly burning benefit? Doing 500 crunches a day won’t help you too much, but 30 minutes of jogging can do wonders for your abs. Strength training is great for building lean muscle and increasing strength, but aerobic exercises are better for losing abdominal fat. While there are many aerobic exercises to burn belly fat, you should only choose those that work best for you. Another type of belly fat is less obvious because it lies deep within your pelvic cavity and forms a layer of blubber around your internal organs. After menopause many women notice a gradual increase in waist size and develop excess tummy fat they didn’t have before. This study used questionnaires to determine the type of exercise 10,500 healthy middle-aged men did over a 12 year period. A study published in Medicine and Science in Sports and Exercise showed participants who worked out at a high intensity banished more belly fat than those who exercised at a more relaxed pace.

Over time, chronically high cortisol increases the size of your waistline and makes that annoying muffin top worse.
Focus more on multi-joint exercises like squats, lunges and deadlifts that burn more calories and boost the release of hormones that burn belly fat. If you want to look and feel better, start doing cardio exercises to shed pounds and keep your heart in shape. This type of physical activity reduces stress, increases lung capacity, improves sleep, and promotes mental well-being.
For example, the treadmill may not be appropriate for people with knee pain or back problems.
With so many aerobic exercises to burn belly fat, you can easily find something new to try.
This form of fat, called visceral fat, is the unhealthiest of all since it’s linked with metabolic syndrome, a risk factor for type 2-diabetes and heart disease. According to a new study, if you want to zap body fat, your best bet is to make friends with a pair of dumbbells, barbells or resistance bands.
Plus, over time you build more metabolically active muscle tissue, which improves overall metabolic health. In the same way, high-intensity resistance training maximally activates fat-burning hormones that help melt away belly fat. The best belly fat diet is one that focuses on whole foods, lean sources of protein and healthy sources of fat, including omega-3s in fatty fish and monounsaturated fats in nuts, avocados and olive oil. Just as important, give yourself adequate rest and recovery time to keep stress hormones like cortisol in check. When combined with strength training and proper nutrition, they can change the way you look and help you get ripped abs.
Zumba, running, cycling, spinning, tae bo, and HIIT training will shape your abs and boost your confidence. As insulin becomes less efficient at doing its job of getting glucose into cells, your pancreas has to produce more. The results showed 20 minutes of weight training was more effective than 20 minutes of aerobic activity for preventing abdominal fat gain and increase in waist circumference over time. At the end of the 2 year study, the group who did aerobic exercise experienced a 21% increase in belly fat while the group who resistance trained only experienced a 7% increase.
In this study, resistance training was superior to aerobic exercise for keeping age-related belly fat in check.
Your diet should include fresh fruits and vegetables, dairy products, lean meat, nuts, and seeds.
Aging and a decrease in insulin sensitivity, especially when combined with a poor diet makes it especially challenging to shed belly fat.

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