Strength training works more directly to reduce visceral fat than aerobic exercise, according to expert analysis. Visceral fat is the fat tissue inside the abdominal cavity surrounding the liver, pancreas and intestines. Excessive accumulation raises the risk of cardiovascular disease and type 2 diabetes. While walking and running have been the standard prescription, the analysis holds that strength training, which directly stimulates muscle metabolism, has an advantage in the mechanism of fat reduction.
Amy Goodson, a registered dietitian in the United States, explained the visceral fat-reducing effects of strength training in a recent interview with the health media outlet EatingWell. "When muscle mass increases, the basal metabolic rate rises and the ability to use fat as an energy source also improves," she said.
Sports dietitian Marie Spano also said through the same outlet, "Even without separately restricting calories, you can expect a reduction in visceral fat through strength training alone."
The key mechanism that distinguishes strength training from aerobic exercise is "excess post-exercise oxygen consumption (EPOC)." Aerobic exercise burns calories intensively during the workout, but strength training continues to use energy even after exercise ends, during the process of repairing damaged muscle fibers.
In a study published in the International Journal of Exercise Science in 2021, female participants were found to maintain an elevated state of energy expenditure for up to 14 hours after 30 minutes of strength training.
The benefits of strength training are also confirmed on the hormonal side. Cortisol, which is secreted as a stress response, is known to promote abdominal fat accumulation. Strength training lowers cortisol levels and eases the stress response, suppressing the very environment in which visceral fat builds up.
There is also a blood sugar management effect. Muscle is the main tissue that absorbs blood glucose and converts it into energy. The more muscle mass, the higher the insulin sensitivity, and as blood sugar is maintained at a steady level, the rate at which surplus glucose is converted into body fat also falls.
For those starting strength training for the first time, it is appropriate to learn full-body compound movements that use multiple muscle groups at once, such as squats, deadlifts, lunges and push-ups. After acquiring proper form, gradually increasing intensity in the order of resistance bands, light dumbbells and then progressively heavier weights is the path that lowers the risk of injury while maximizing exercise effects.
Beginners are advised to undergo form correction with a professional trainer. Goodson stressed that those aiming to reduce visceral fat should make strength training three to five times a week the foundation, while combining it with a balanced diet and sufficient sleep.
