According to the American College of Sports Medicine, weightlifting alone causes minimal weight loss. Instead, a combination of cardiovascular exercise, caloric restriction and weightlifting eliminates belly fat. Understanding weight-loss exercise guidelines enables you to design successful workout programs.
Caloric Deficit
You lose weight when your body uses more calories than consumed. The American Council on Exercise states 1 lb. of body fat is equal to 3,500 calories. Therefore, every caloric deficit of 3,500 causes a 1-lb. weight loss. You can cause caloric deficit with exercise, food restriction or both. Loss of belly fat is accelerated with a combination of dietary restriction and cardiovascular exercise.
Exercise Guidelines for Weight Loss
For optimal weight loss, the American College of Sports Medicine prescribes 225 to 420 minutes of weekly exercise combined with a daily caloric deficit of 500 to 700. Exercise beginners should start with less exercise and work toward a weekly goal of 420 minutes. Endurance exercises using repetitive motion for large muscles work best. Examples include jogging cycling and swimming.
Weightlifting vs. Cardio
Weightlifting burns fewer calories than cardio exercise. Therefore, weightlifting alone results in smaller caloric deficits compared with cardio exercise and less weight loss over time. For example, a 150-lb. person burns 272 calories running 5 mph for 30 minutes, 238 calories swimming for 30 minutes and 102 calories lifting weights for 30 minutes. You can burn the caloric equivalent of 1 lb. of fat each week by expending 500 calories per day with exercise.
Benefits of Weightlifting
The American College of Sports Medicine supports weightlifting for reduced blood pressure, reduced risk of cardiovascular disease, lowered cholesterol, increased strength and improved metabolic function. People who have lost weight can prevent weight regain using resistance exercise. Therefore, weightlifting supports health and weight maintenance instead of initial weight loss.
Considerations
You should combine cardio-based exercise and caloric restriction for optimal loss of belly fat. Combining exercise with daily caloric deficits over 700 is not recommended. In addition, weightlifting provides further health benefits and should be included in an exercise program. Muscle mass burns more calories at rest and supports weight maintenance. Consult a doctor before starting any new diet or exercise program.
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