Harvard university just unveiled a new study that reveals running,
swimming, or cycling may not be the best way to lose belly fat. Instead,
apparently, the best way to slim down the waistline is daily strength
training.
Harvard university just unveiled a new study
that reveals running, swimming, or cycling may not be the best way to
lose belly fat. Instead, apparently, the best way to slim down the
waistline is daily strength training.
Upon checking the fitness habits of 10,500 healthy
men aged 40 and up, the research showed that the guys who lifted
weights for at least 20 minutes per day, every day got half as much
belly fat over 12 years than those who did only cardio.
how to lose belly fat
(confessionsofaserialdaterinla)
Although the male
study participants who engaged in both kinds of exercise reduced
significant fat gain as they aged, as weight training tops aerobic
exercise in being able to keep off excess fat.
The
researchers checked fat gain by measuring the men's waist
circumferences, which shows a more accurate picture of health than body
weight does. "As you age, you lose muscle mass whether you like it or
not," according to study coauthor Rania Mekary.
"With
the loss of lean muscle, you therefore gain more fat mass, which we
know weighs less than lean muscle." For guys, this age-related shift in
body composition can be worrisome, as they seem to gain the flab in and
around the gut. Having loads of that visceral fat, shoots up the risk of
heart disease, diabetes, and even cancer.
The
number one reason why weight training is great at beefing up and
diminishing fat might be a no brainer: By lifting iron, you're
constantly building and maintaining muscle, which doesn't really happen
when you rely only on cardio exercises. However, there’s more to it.
How to lose belly fat
(pinterest )
"When you weight
train and build more strength and muscle mass, over the long-term, your
muscles will adapt in a way that they are able to take in more oxygen,"
according to Mekary.
Receiving
oxygen is vital for the body to be able to burn fat, she explains. As
you increase oxygen uptake, the muscles develop more mitochondria, the
energy increases in muscle cells. "When you have more mitochondria, your
body is able to burn more fat as a source of energy."
However,
it doesn’t end when you drop the barbells. "Other studies have found
that even between sets, during these very short breaks, your muscles are
pumped up and you continue to burn calories," according to Mekary. "Even 48 hours after you've weight trained, you're still burning more calories than a person who did not lift weights."
The
study also revealed that spending additional time lifting can be even
more beneficial, although it focused on only 20 minutes per day
training. "We found a dose-response relationship between weight training
and waist circumference," according to Mekary. "Basically, the more you do, the better. But at 20 minutes per day, you will see results."
However, it’s not easy transforming your muscles into fat-burning machines, Mekary says.
If you're just starting to strength train, you can't expect miracles
overnight. "It might take a few months or longer before you really see a
difference," she notes.
How to lose belly fat
(atlantatribune)
This may be the
reason why several past studies, done over short time frames, have shown
the opposite of what her team concluded, which is that weight training
is not more effective than cardiovascular workouts. "Of course you
wouldn't see much change in body composition after weight training for
just a few weeks or even a month," she says.
"The
results will only show over the long-term. Just look at men who do a lot
of weight training for many years. They usually have V-shaped bodies,
with very narrow waists. This is a very good indication of how weight
training works.
The most accurate way to keep your
gut in check and your entire body in the best shape possible is to
combine weight training and cardio. "We are not trying to discredit the
many proven health benefits of aerobic exercise," according to Mekary.
"It
is very important for lowering risk of diabetes, cardiovascular
disease, and cancer." But if you've only got 15 or 20 minutes to spend
at the gym? "Don't feel guilty if you just do weight training — the
results will show over the long run," she says.
Painkillers come with different side effects from depression to hormonal imbalance, nausea, constipation and more when abused
Rihanna
Merkel condemns attack in Nice, says will win "fight against terrorism"
Rihanna at the Black Girls Rock Event
(Instagram/genevievennaji )
Iyanya
Iyanya
Iyanya's powers decline, a new force has risen from his record label. His name is Tekno, and he is currently one of the best pop acts right now in the country.
Tekno thrills fans at Industry Nite in Dubai
Tekno thrills fans at Industry Nite in Dubai
Tekno thrills fans at Industry Nite in Dubai
