Dr Michael Mosley, the health expert and author known for diet plans including The Fast 800 and the 5:2, shared a workout method he said burns belly fat more effectively than cardio. Speaking on his Radio 4 'Stay Young' programme, he explained that scientific studies show resistance exercise targets the stomach area better and offers additional benefits such as improving memory, sleep, and potentially extending lifespan.
Daily routine of press-ups and squats
Dr Mosley described his own regime for staying strong physically and mentally, telling listeners: "Today I’m doing something that will not only help me stay strong but should also improve my memory, my sleep, my waistline, make me look good and perhaps even help me live longer. I’ve been doing press-ups."
He added: "I try to do at least 30 of these every day, followed by at least 30 squats. Resistance exercises are the quickest and simplest way to improve your muscle mass."
Why resistance training matters
The expert said maintaining muscle mass is one of the best ways to preserve health as you age, noting that without resistance exercises, muscles start to decline after the age of 30. He cited studies showing that in just 12 weeks, muscle mass can increase by up to 10 per cent and strength by up to 150 per cent.
Dr Mosley also explained that resistance training benefits the brain. He said a review of studies on exercise effects in people over 50 found that while both aerobic and resistance training are good for the brain, resistance training was especially good for memory and executive function, which includes problem-solving.
Belly fat and long-term health
He highlighted research from Harvard University that followed around 10,000 men for 12 years, finding that minute-for-minute strength training targets belly fat better than cardio. Dr Mosley noted that belly fat produces chemicals that can negatively affect blood sugar levels, while muscle cells soak up blood sugars like a sponge.
He referenced a study showing that for every 10 per cent increase in skeletal muscle, there was a 10 per cent reduction in the risk of pre-diabetes. He also cited a recent analysis finding that 30-60 minutes of resistance training a week reduces the risk of dying from heart disease and cancer by up to 20 per cent.
Professor Abigail Mackey from the University of Copenhagen in Denmark advised that heading into old age, using weights is important for maintaining independent living, adding: "The squats and the push-ups are excellent because they train so many muscles."
