Weight lifting effectively reduces visceral fat, experts say

Experts recommend weight lifting as the best exercise for reducing visceral fat, the harmful fat that surrounds internal organs. This type of fat is linked to health risks such as heart disease and diabetes. Lifting weights is a form of resistance training. It builds muscle and can be done at home with equipment like dumbbells or just using your own body weight. According to sports dietitian Amy Goodson, lifting weights increases muscle mass, which boosts metabolism and promotes fat loss. Research shows that even without cutting calories, resistance training can lower visceral fat. Weight lifting has a unique afterburn effect, continuing to burn calories after the workout ends. A study noted that just 30 minutes of resistance training could elevate calorie burn for up to 14 hours. Additionally, gaining muscle improves the body’s ability to balance hormones, which can help in reducing abdominal fat. Higher muscle mass increases calorie burning, even when at rest. To start weight lifting, beginners may want to work with a personal trainer. This guidance can ensure proper technique and help prevent injuries. Goodson advises starting with full-body exercises like squats and pushups, focusing on form before adding weights. For best results, experts suggest lifting weights three to five times a week, combined with a healthy diet and recovery time.