The only catch is these 20 minutes of weight training have to become part of one's daily routine, researchers say

Dec 23, 2014 10:45 GMT  ·  By

In a paper published in yesterday's issue of the journal Obesity, researchers with the Harvard School of Public Health argue that just 20 minutes of weight training are more than enough to rid folks of that obnoxious belly fat.

Now don't go running to the nearest gym hoping to get in shape in about as much time as it takes to gulp down an entire pizza just yet. Unless you believe in the Tooth Fairy and her kind, you've probably figured out that there is a catch.

Long story short, the Harvard School of Public Health scientists behind this investigation explain that, in order for these 20 minutes of weight training to help keep belly fat at bay, they must become part and parcel of one's daily routine.

That's right, you're supposed to lift weights 20 minutes per day pretty much each and every day of your life if you want to see any results. Besides, it must be said that weight training has until now only been proven to help men stay in shape.

How weight training fights back belly fat

Writing in the journal Obesity, the scientists behind this research project explain that, as part of their investigation, they kept tabs on the exercise routine, the weight and the waist circumference of some 10,500 men living in the US.

The participants in this study were closely monitored between the years 1996 and 2008. During this time, the scientists collected information concerning how their physical activity levels influenced both their overall weight and their waist circumference.

It was discovered that, when compared to men who preferred doing just aerobic exercises, those who lifted weights for about 20 minutes on a daily basis were less likely to accumulate body weight as they aged. The find held true even when variables such as diet were accounted for.

“This study underscores the importance of weight training in reducing abdominal obesity, especially among the elderly,” says Frank Hu, study senior author and professor of nutrition and epidemiology at the Harvard School of Public Health.

This does not mean aerobic exercise is useless

Researcher Frank Hu and his colleagues wish to stress that, although evidence indicates that weight training can help men keep belly fat at bay, this does not mean that aerobic exercise is useless.

On the contrary, the scientists say that aerobic activity greatly benefits the heart and reduces the risk to develop all sorts of cardiovascular trouble. Besides, this time of exercise appears to also lower diabetes and cancer risk.

In fact, the researchers say that, of the 10,500 men they monitored as part of their investigation, those who combined weight training with aerobic exercise were the ones most likely to stay fit and healthy as they added more candles to their birthday cakes.

“Engaging in resistance training or, ideally, combining it with aerobic exercise could help older adults lessen abdominal fat while increasing or preserving muscle mass,” explains study co-author Rania Mekary.

Researchers find weight training can keep belly fat at bay (5 Images)

Weight traning found to prevent the accumulation of belly fat
Thus, men who lift weights are less likely to carry a significant amount of belly fatToo much belly fat is unhealthy, researchers warn
+2more