Dr Michael Mosley, the late diet guru, highlighted that resistance exercises such as press-ups and squats are more effective at burning belly fat than traditional cardio. Speaking on his Radio 4 'Stay Young' programme, he cited scientific research showing that strength training targets abdominal fat more efficiently while offering additional benefits like improved memory, better sleep, and increased lifespan.
Resistance Training vs Cardio for Belly Fat
Techno Gym explains that spot reduction is a myth: “Despite what fitness influencers claim, science says you can’t 'spot reduce' fat from your stomach. Dozens of studies confirm that endless ab workouts won’t melt belly fat. Fat loss is like a dimmer switch, influenced by your whole body.” Dr Mosley echoed this, noting that Harvard researchers followed 10,000 men for 12 years and found that minute-for-minute, strength training targets belly fat better than cardio.
Additional Health Benefits
Dr Mosley emphasized that resistance training boosts brain function. “A review of dozens of studies on the over-50s showed that both aerobic and resistance training are good for the brain, but resistance training was especially good for memory and executive function like problem-solving.” He also noted that muscle cells soak up blood sugars like a sponge, reducing pre-diabetes risk. “For every 10% increase in skeletal muscle, there was a 10% reduction in pre-diabetes risk,” he said.
Longevity and Cellular Rejuvenation
Dr Mosley stated that 30-60 minutes of resistance training per week reduces the risk of dying from heart disease and cancer by up to 20%. “Resistance exercise seems to rejuvenate you at the cellular level,” he added. Professor Abigail Mackey from the University of Copenhagen said: “Heading into old age, using weights is key for maintaining independent living. Squats and push-ups are excellent because they train so many muscles.”
Practical Advice
Dr Mosley recommended at least 30 press-ups and 30 squats daily. Techno Gym suggests combining resistance training with strategic cardio in circuit training, which “burns up to 30% more calories than either approach alone.”
