Visceral fat—the deep, hidden fat that wraps around your organs—is one of the most dangerous types of fat. Unlike subcutaneous fat, which sits under the skin, visceral fat is linked to serious health risks, including heart disease, diabetes, and inflammation.
While many people believe cardio is the best way to shed belly fat, research now suggests that a surprising type of exercise may be more effective for reducing visceral fat and improving overall health.
The #1 Exercise for Reducing Visceral Fat
According to experts, strength training (also known as resistance training or weight lifting) is one of the most effective workouts for visceral fat loss. Unlike cardio, which burns calories primarily during exercise, strength training boosts metabolism and burns fat even after your workout is over.
Why Strength Training Works for Visceral Fat Loss
- Increases Muscle Mass: More muscle means a higher resting metabolic rate, helping you burn more calories throughout the day.
- Boosts Metabolism: Strength training triggers excess post-exercise oxygen consumption (EPOC), meaning your body continues to burn calories post-workout.
- Regulates Hormones: Lifting weights can reduce cortisol levels, a stress hormone linked to belly fat storage.
- Reduces Insulin Resistance: Strength training improves insulin sensitivity, which helps your body use glucose efficiently rather than storing it as fat.
How Often Should You Strength Train?
For reducing visceral fat, experts recommend:
- 2 to 4 strength-training sessions per week
- Focus on compound movements like squats, deadlifts, lunges, and push-ups
- Combine with cardio exercises (like walking or HIIT) for optimal fat loss
Other Tips for Reducing Visceral Fat
- Follow a balanced diet rich in protein, fiber, and healthy fats
- Prioritize sleep (7–9 hours per night) to regulate hunger hormones
- Manage stress through mindfulness, meditation, or light activity
- Stay active daily with walking, stretching, or low-impact movement
Final Thoughts
If you’re looking to reduce visceral fat and improve overall health, strength training should be a key part of your fitness routine. While cardio has benefits, lifting weights helps you burn fat more efficiently, build muscle, and boost metabolism for long-term fat loss.
Looking for an easy way to get started? Begin with bodyweight exercises like squats and push-ups, then gradually add resistance using weights or resistance bands.
Want more fitness and health tips? Keep reading for expert-backed strategies to help you stay fit and healthy!
