Lifting weights for belly loss a ‘marketing myth’? Hyderabad neurologist shares the best way to lose fat

Many fitness enthusiasts spend hours lifting weights, convinced it’s the ultimate path to shedding belly fat. Hyderabad-based neurologist Dr Sudhir Kumar, trained at CMC Vellore, warns that this popular belief is misleading. While strength training is essential for health, it alone does not effectively target fat loss, particularly dangerous visceral fat. According to Dr Kumar, the misconception has been perpetuated by marketing and gym culture, which promotes weightlifting as the “sexy” route to a lean body while ignoring simpler, evidence-backed methods that actually burn fat efficiently.

Dr Kumar points to robust research, including the STRRIDE trial conducted at Duke University, which compared aerobic training, resistance training, and a combination of both.The results were striking: aerobic training produced significantly greater overall fat loss and reductions in visceral fat compared with resistance training. Resistance exercises, while excellent for building lean muscle mass, showed little impact on total body fat when used alone.

Visceral fat, the hidden fat surrounding internal organs, is especially harmful to metabolic health. This evidence challenges the widely held belief that chasing heavy lifts guarantees a slimmer waistline, highlighting the importance of aligning exercise routines with scientific findings rather than marketing hype.
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The neurologist explains why weightlifting alone often fails to reduce belly fat. The calories burned during intense strength sessions are frequently offset by increased appetite and decreased activity throughout the day.

Cardio
On the other hand, regular cardio enthusiasts and runners burn more calories per minute, optimise lipid oxidation for more efficient fat burning, and accumulate significantly less visceral fat over time. Dr Kumar also critiques the fitness industry’s approach: promoting heavy lifting as a pathway to shredded physiques helps sell supplements, memberships, and coaching programs, whereas aerobic exercise—simple, free, and highly effective—doesn’t generate the same revenue.
Aerobic exercises
For those prioritising fat loss, Dr Kumar emphasises the strategic combination of exercise types. Zone 2 and other aerobic sessions should serve as the primary tool for burning fat, while strength training 2–3 times a week supports muscle maintenance and bone health.
He stresses that strength builds the “engine,” while cardio burns the “fuel,” and warns that avoiding running or aerobic exercise while focusing solely on lifting may explain why many struggle to see changes in their waistlines despite personal bests on the bench press. This approach reframes fat loss science, placing emphasis on sustainable, evidence-based routines rather than gym myths.
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