tied to a lower risk of heart attack and stroke.
By Elizabeth Millard
Oct 12, 2020

how to train to lose fat
Chris Hinkle
* According to a review published in the journal Advances in
Nutrition, combining aerobic exercise and strength training can
help decrease abdominal fat.
* Having excess abdominal fat can increase your risk of health issues
such as heart attack and stroke.
__________________________________________________________________

If you ask a trainer how to lose fat, some swear by strength
training, while others may suggest an aerobic plan like running.
Fortunately, there’s no need to pick a side: New research concludes
that both kinds of workouts work, especially if they join forces.

A review published in the journal Advances in Nutrition looked at
43 studies focusing on training styles and their effects. Researchers
found that although aerobic exercise tends to produce slightly greater
efficacy in decreasing abdominal fat, the biggest change comes when it
is combined with resistance training.

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There’s an important reason to knock down fat in this particular area:
cardiovascular health. For example, one study of Korean adults
found those with normal body mass index had more cardiovascular risk
factors if they carried excess abdominal obesity.

Another study, published earlier this year, noted that excess
abdominal fat can risk of repeat heart attacks and strokes for
those who’ve already had one of those incidents. In that research,
nearly 23,000 people were followed for about four years after their
cardiac event, and those with higher belly fat amounts showed
significantly more incidence of experiencing another event.

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That study’s lead author, Hanieh Mohammadi, M.D., a doctor in the
department of clinical sciences and education at the Karolinska
Institute in Sweden, told Runner’s World that a healthy waist
circumference may be more important for preventing future heart attacks
and stroke than medications like statins.

That’s because abdominal obesity is indicative of visceral fat, the
kind that wraps around your organs and can have negative effects on
blood pressure, cholesterol, and insulin resistance (when your
cells stop responding to the hormone insulin). But even the stuff just
below the surface—called subcutaneous abdominal fat—has been known to
increase levels of low-grade inflammation that can raise risks of
diabetes, cardiovascular disease, and some cancers.

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“If you want better heart health, focus on your belly fat, if that’s an
issue for you,” she said. “Even if you’re already on meds for
cardiovascular health, that’s not enough to lower risk if abdominal
obesity is a factor. Healthy eating and regular exercise can help.”

High-intensity workouts (which are comprised of short, hard bouts
of exercise broken up by brief rest periods) that combine cardio and
strength—such as a speed workout with some strength exercises mixed
in when you’re not running—are great to help burn fat.

Best of all, the recent study suggests it doesn’t take much loss to see
a benefit. The researchers found that a loss of just 5 to 10 percent of
body weight, especially if it lowers abdominal fat, can lower health
risks.
Elizabeth Millard Elizabeth Millard is a freelance writer focusing
on health, wellness, fitness, and food.
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