20 Minutes of this Can Reduce Stubborn Belly Fat

   |  Updated: April 28, 2016 21:37 IST

20 Minutes of this Can Reduce Stubborn Belly Fat

20 minutes of weight training can considerably reduce belly fat

Spinning, crunches or squats - no matter how many or how often you do them, they can't seem to beat that almost permanent belly fat. The kind that gets difficult to shed with age and to your utter despair, remains unshakeable. A new study ventured into finding a solution for this problem and they did. According to researchers at the Harvard School of Public Health (HSPH), just 20 minutes of weight-training can considerably reduce belly or abdominal fat in middle-aged men.

The study explains that weight-training can be way more effective than any kind of cardio workout if you're looking to burn or prevent belly fat. According to Rania Mekary, lead author and HSPH nutrition researcher "Engaging in resistance training or, ideally, combining it with aerobic exercise could help older adults lessen abdominal fat while increasing or preserving muscle mass."

Researchers analyzed data from the 'Health Professionals Follow-Up Study' and the physical activity, waist circumference, and body weight of 10,500 healthy US men aged 40 between 1996 and 2008. Their analysis included a comparison of changes in participants' activity levels over the 12-year period to see which activities had the most effect on the men's waistlines. Those, who increased the amount of time spent on weight training by 20 minutes a day, didn't see much of an increase in their waistline (-0.67 cm) compared to men who similarly increased the amount of time they spent on moderate-to-vigorous aerobic exercise (-0.33 cm), and yard work or stair climbing (-0.16 cm).


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Health experts suggest that belly fat should not be ignored as it puts you at the risk of a host of diseases. According to 'Public Health England', an executive agency under the Department of Health in United Kingdom (UK), men who measured more than 40 inches around the belly were five times more likely to be diagnosed with type 2 diabetes. Another study that was  published in the 'American College of Cardiology' suggested that belly fat could trigger hypertension or high blood pressure. In the wake of these dangers, it's extremely important men take their workout and weight-training seriously. 

Frank Hu, professor of nutrition and epidemiology at Harvard School of Public Health (HSPH) and senior author of the study concluded by saying that, "This study underscores the importance of weight training in reducing abdominal obesity, especially among the elderly."


With inputs from IANS

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Tags:  Belly Fat