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Here's How Often You Need To Lift Weights To Lose Belly Fat

An expert shares how often you should work weights into your routine for effective belly fat loss.
FACT CHECKED BY Alexa Mellardo

One of the most common fitness goals I see among my clients is to reduce belly fat. While targeted fat loss isn't entirely possible, there are ways you can expedite your journey toward a flatter stomach. For my clients in the pursuit of a toned and sculpted midsection, I suggest lifting weights for their benefits that extend beyond mere muscle building. This article explores how often you need to lift weights to lose belly fat, delving into the science behind the benefits of resistance training for fat loss.

Additionally, we provide a sample weightlifting workout replete with step-by-step exercise descriptions, recommended sets, and reps to guide you on your path to achieving a trimmer waistline. Remember to pair any fitness routine with increased protein and water intake, adequate sleep, and proper form. Keep reading to learn more, and when you're finished, be sure to check out the 5 Most Effective At-Home Workouts for Weight Loss.

How often do you need to lift weights to lose belly fat?

lifting weights

Embarking on a journey to lose belly fat involves a combination of cardiovascular exercises, a balanced diet, and, importantly, strength training. When it comes to lifting weights, consistency is key. Aim for at least three to four weightlifting sessions per week to see significant results in your quest to lose belly fat. This frequency allows for targeted muscle engagement and helps boost your metabolism, contributing to a more effective fat-burning process.

Incorporating this weightlifting routine into your weekly schedule, along with consuming a well-balanced diet and performing regular cardiovascular exercise, will contribute significantly to losing belly fat and achieving a leaner midsection. Remember to start with weights that challenge you but allow for proper form, and gradually increase the intensity as your strength improves. Consistency and dedication to this regimen will yield positive results. As always, consult with a fitness professional or healthcare provider before starting any new workout routine—especially if you have pre-existing health conditions.

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How is lifting weights beneficial for belly fat loss?

middle-aged woman holding kettlebell, concept of free weight exercises for a leaner body after 40

Lifting weights offers numerous benefits for losing belly fat that go beyond the realm of just building muscle. Resistance training increases lean muscle mass, which is crucial in boosting your metabolism. As you build more muscle, your body becomes more efficient at burning calories, even at rest. Additionally, weightlifting promotes the afterburn effect, where your body continues to burn calories post-exercise, aiding in fat loss over time.

Furthermore, resistance training helps shape and tone your abdominal muscles, giving you a more defined and sculpted midsection. Stronger core muscles also contribute to improved posture and stability, making it easier to maintain a healthy and active lifestyle.

5 At-Home Strength Workouts for Belly Fat

Here's an example of an effective belly fat-melting workout routine:

1. Deadlifts

barbell deadlift

Stand with your feet hip-width apart, holding a barbell in front of you. Lower the barbell to the ground, keeping your back straight and your chest up. Return to the starting position by standing up. Perform four sets of 10 reps.

2. Plank Rows

dumbbell renegade row

Start in a plank position with a dumbbell in each hand. Perform a row with one arm, keeping your core engaged and your hips stable. Alternate between arms for each row. Perform three sets of 12 reps (six per arm).

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3. Russian Twists

Russian twist with medicine ball

Sit on the ground with your knees bent, holding a medicine ball or weight. Lean back slightly and twist your torso, bringing the weight from side to side. Keep your core tight throughout the movement. Perform three sets of 15 reps (each side).

4. Standing Woodchopper

dumbbell wood chopper exercise illustration

Stand with your feet shoulder-width apart, holding a dumbbell with both hands. Rotate your torso, and bring the weight from one side of your body to the opposite side in a chopping motion. Engage your core, and control the movement. Perform three sets of 15 reps (each side).

Tyler Read
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
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