Does the Deadlift Help Burn Belly Fat?
Did you ever think of the deadlift to lose belly fat? Let me share a quick story with you.
Six years ago, I could not see my feet over my belly. I desperately needed to lose belly fat but had no clue how. My dad bod was expanding like the universe.
Like many guys, I wore my pants right under my protruding stomach. This way, I could fool myself into thinking that I really did wear 36-inch waist pants.
But, the frustrating truth was that my waist was already up to 50 inches.
If you are the unhappy owner of a dad or grandpa bod, I can save you many years of frustration if you want to lean out your body finally.
Will deadlifts shrink your stomach?
I see opinions that deadlifts will not shrink your stomach, especially if you’re over 50 years old.
I’m afraid I have to disagree!
The below picture is the results of strength training with the deadlift for six months.
I started with a waist size of 50 inches plus at the age of 55.
Six months later, I was at 32 inches at age 56.
Of course, if you are still eating Ben & Jerry every night, nothing will help you.
But if you follow this plan to lose 20 pounds in 3 months, deadlifting will accelerate your fat loss to the point that you will not recognize yourself six months later.
And deadlifts will not just help you lose belly fat because the deadlift can change your body from a marshmallow to a much fitter version of yourself.
You will lean out your body. No matter what your age.
So, whoever claims that deadlifts are not effective in shrinking your stomach, I beg to differ.
Build Muscle to Burn Belly Fat
How do you burn belly fat?
You need to train your body that you need muscle. If you sit around all day, will your body think that you need any muscle for strength?
Your body will always take the easiest route possible to save energy.
A pound of muscle costs the body between 50 and 100 calories a day to maintain.
But a pound of fat only takes a calorie a day for your body to maintain.
Teach your body to move; otherwise, your body will not bother to maintain expensive muscle mass.
There are 3500 calories in a pound of fat.
Because one pound weighs 454 grams, but only 87 percent is human fat tissue.
87 percent of 454 grams is approximately 395 grams of stored fats, which at nine calories per gram equals 3,555 calories.
About 13% water and 87% lipid, which means.
At nine calories per gram, that’s 3555 calories per lb of fat.
Muscle is about 80% water, 20% protein.
So about 91g protein per lb muscle tissue.
At four calories per gram, that’s 364 calories.
A pound of fat can yield 3500 calories of energy in an emergency.
But a pound of muscle can only store 260 calories or so.
Your body wants to protect you and have more energy available.
For just one calorie a day, your body can store over 10x the amount of energy by holding on to fat.
Therefore, you have to train your body that you need muscle.
And more muscle means that you create a calorie deficit even without exercise.
That is where the magic begins.
What Exercise Targets the Most Muscles?
Which strength training exercise will force your body to build the most muscle?
And what if you only have 30 minutes a day to work out?
Which is better for building muscle, doing curls, or deadlifting?
If you could only do one exercise, which one should you choose?
My vote is for the deadlift.
The squat is a great overall body exercise but is challenging to master, especially if you have knee problems.
The deadlift is also a complex lift, but exercisers can do it even in their 80s and beyond.
So, instead of spending 30 minutes a day doing curls, focus on the deadlift.
The deadlift targets more muscles in your body than just any other muscle-building exercise, which is why the deadlift burns more calories and builds crazy muscle mass.
Deadlifts work all the major muscle groups of your body – your:
- Hands for grip strength, forearms, and shoulders,
- Feet, quadriceps, and hamstrings for power to push against the floor,
- core, abs, erector spinae of your lower back, middle back, and
- glutes, to name a few.
When you finish a deadlift workout, you will feel the effects for hours and even days later.
Forget about spot reduction; deadlift to transform your entire body with one great exercise.
You will achieve body transformation, not only weight loss.
Why Do Bodybuilders Squat and Deadlift?
Who is more obsessed with losing body fat than bodybuilders?
A staple exercise for bodybuilders is the deadlift.
Bodybuilders know that squats and deadlifts can help burn belly fat.
Because squats and deadlifts will help you build overall muscle from your head to your toes.
Even if you have no interest in bodybuilding, these athletes can illuminate the path to lower your body fat.
Compound exercises like the deadlift and squats are the best way to build total-body muscle.
And as a result, these compound exercises are a fantastic way to help you lose belly fat.
Fortunately, you do not have to spend time researching the best ways to burn belly fat.
Bodybuilders and other great athletes have already done so.
Therefore, if you only have time for one exercise, start deadlifting.
Minimum Equipment
There are tons of great exercises out there.
But some like skiing require a mountain. And swimming laps need a pool. (Where can you find an indoor swimming pool in New York City?)
Horse riding, of course, needs a horse.
But for deadlifts, you do not need much space.
All you need is a mat or deadlift platform, a barbell, the right shoes, and bumper or iron plates.
See how to make the simplest DIY deadlift platform for beginners and the deadlift equipment you need for your home gym so you can start lifting as soon as possible!
Warning
The deadlift might look simple, but it comes with more risks than taking a stroll in the park.
No matter how many strolls you take, you are not going to build significant muscle.
Walking is a great way to stay toned and in shape.
And yes, walking is a much safer way to lose fat.
But if you want to transform your physique and build more muscle, the deadlift is the way to go.
That said, you must learn to deadlift with proper form.
If you do not deadlift properly, you risk hurting your shins, elbows, hamstring, and worse, your back.
Warning: Do not deadlift without knowing what you are doing.
Deadlift to Lose Belly Fat – Final Thoughts
Deadlifts are one of the best training exercises on the planet, and they are a powerful way to build muscle and burn fat.
The American Council on Exercise says:
The deadlift is a great exercise for both lower-body strength and power development. This compound movement can assist in sporting or strength activities, as well as in activities of everyday life.
If you want to get fitter and stronger, there is no better exercise to do than the deadlift.
Start deadlifting to shrink your stomach and waist.
Deadlift to build more muscle that in turn will raise your metabolism and burn fat.
The answer to the question – “do deadlifts help burn belly fat” – is a resounding YES.
Deadlifts Blog Articles
Because the deadlift can play such a significant role in your body transformation, and ultimately your health and fitness, here are more helpful articles about:
- deadlifting benefits,
- proper deadlift form,
- hip-width or shoulder-width stance,
- overhand or alternating grip,
- back position,
- building speed off the floor,
- technique,
- critical gear, and
- motivation
See:
- 7 Greatest Deadlift Muscles Worked That Can Change Your Life
- 37 Remarkable Benefits of Deadlifts to Unleash Your Fitness Fast
- 27 Sensational Ways How Deadlifts Change Your Body
- 7 Deadlift Fat Loss Results You Need to Know
- 5 Best Deadlift Shin Guards on the Market Today in 2024
- One Great Beginner Deadlift Workout Routine for Powerlifting and Fitness
- 15 Ways How to Protect Your Shins When Deadlifting
- How to Deadlift Like a Boss In 5 Simple Steps
- 5 Best Deadlift Shoes to Get the Most out of Every Single Rep in 2024
- 12 Best Assistance Exercises that Will Improve Your Deadlift
- How the Deadlift Changed My Life
- 10 Reasons Deadlifts are the Best Natural Alternative To Prozac
- 15 Most Important Proper Deadlift Form Tips You Need to Know
- 39 Top Deadlift Tips For Beginners
- How to Prevent Lower Back Pain After Deadlifting
- 10 Proper Form Deadlift Rules to Prevent Injuries
- 15 Safe Deadlift Alternatives that Will Protect a Bad Back
- 7 Reasons You Should Do Banded Deadlifts (With or Without a Barbell)
