Benefits of Doing Squats For Weight Loss

The importance of the squat to lower-body strength and mobility (demetzonlinepersonaltraining.com)

8 Benefits of Doing Squats For Weight Loss (You Won’t Believe #2)

When you think about exercises for losing weight, the squat might not be the first one that comes to mind. Your instinct might be to hit the treadmill and do an intense cardio session. But here’s why you need to start thinking about heading for the squat rack.

The 8 benefits of doing squats for weight loss are:

Source: fitbod.me

Squatting can burn more calories than the treadmill per minute You will have better body composition You will get stronger Squats trigger a metabolic and hormonal response conducive to weight loss Your overall conditioning will improve Squats will make you mentally tougher Squats are one of the most functional exercises you can do in the gym If you’re not sold on squatting for weight loss yet, keep reading, because we’re going to dive deeper on how you can reap these benefits. (fitbod.me)

 Squats trigger a metabolic and hormonal response conducive to weight loss

Squats increase your metabolism over a longer period of time, as well as boosts natural hormones within the body that contribute to weight loss.

Your metabolism is the process in which your body converts the food you eat into usable energy.

How does the squat increase your metabolism?

The fact that the movement requires so much work to move the weight means your body is drawing a tremendous amount of energy, which forces your body’s metabolic rate to increase. This increased metabolic rate continues in your post-workout recovery, as your body uses this energy to repair the muscles worked.

In additional to the metabolic response your body gets from squats, you’ll also have a positive hormonal effect.

Your body requires certain hormones, such as testosterone and growth hormone to build muscle and lose fat. In a study published in the Journal of Strength and Conditioning, it was shown that participants got a 16% increase in testosterone immediately after squatting compared with those who used the leg press machine. This is simple due to the activation of more muscle groups in the squat.

These hormones will help you build muscle and increase strength, which will allow you to lift more weight and burn more calories in the process.

Takeaway: By using more musculature in the squat you can get greater metabolic and hormonal responses that are conducive to losing weight.

Your overall conditioning will improve Improving your conditioning means being able to do ‘more work’ in the same or less amount of time.

One of the best ways to improve your conditioning while you squat is to do what’s called ‘density sets’. Pick a load that is somewhere between 60-70% of your 1 rep max. Set a time for 15-minutes, and perform as many reps as possible within that specific timeframe. You can stop and rest as needed, but the goal is to only take short rests and to maximize the time you spend ‘working’ rather than ‘resting’.

Over time, your goal is to increase the total number of reps you do within this 15-minute timeframe. So be sure to track your progress and gauge whether your contioning is improving.

By doing several sets of high-repetition squats, you’ll find yourself breathing heavier as your body pumps oxygen to your muscles. This is essentially a cardiovascular activity that utilizes weight training.

The oxygen that you’re trying to get back into your system after completing the work comes during your recovery. It’s called exercise post-oxygen consumption (EPOC) and it will keep your metabolism elevated well after your workout is complete.

As previously discussed, when your metabolism is elevated you can burn more calories over a longer period of time, which is an effective weight loss strategy.

Takeaway: As your conditioning improves, you will be able to do more work in a shorter amount of time, which will lead to greater weight loss results.

Source: fitbod.me

Sources

  • A Comparison Between the Squat and the Deadlift for Lower Body … – The aim of this study was to compare the effects of two resistance training programs including either a deadlift or a parallel squat on lower body maximal strength and power in resistance trained males. Twenty-five resistance trained men were randomly … (ncbi.nlm.nih.gov)
  • The Best Lower Body Strength Training Exercises – Lower-body strength training exercises will help you walk and jump with ease. Follow this guide to learn to master top movements. (verywellfit.com)
  • The SCIENCE behind DEEP SQUATS — Relentless Athletics – Female athletes who want to be faster, more explosive, and more resilient often wonder if deep squats are dangerous for their knees. While various research studies have found that deep squats can be highly effective for improving lower body strength, we still find that athletes, parents, and coaches… (relentlessathleticsllc.com)
  • Lower-Body Exercises To Do Instead of Squats – Squats are an excellent way to increase lower-body strength and appearance, but can be a difficult exercise to learn how to do correctly. If you are interested in strengthening your hips and developing an appealing backside, but want to reduce your risk of injury, try these six lower-body exercises … (acefitness.org)
  • 3 major health benefits of squats and how to do them properly – Insider – Squats are one of the most beneficial exercises for your health, as long as you do them with proper form. Here’s how. (insider.com)
  • Influence of Bilateral or Unilateral Lower-Body Resistance Training – Appleby, BB, Cormack, SJ, and Newton, RU. Specificity and transfer of lower-body strength: Influence of bilateral or unilateral lower-body resistance training. J Strength Cond Res 33(2): 318-326, 2019-To examine the development of lower-body strength using either bilateral or unilateral resistance t… (pubmed.ncbi.nlm.nih.gov)
  • 8 Benefits of Doing Squats for Weight Loss (#2 Is Unbelievable … – There are 8 benefits of doing squats for weight loss, ranging from having a better body composition to burning more calories than other popular gym exercises. (fitbod.me)
  • Squat 101 – Squats have been called the ‘king of all exercises’, and for good reason. They will build muscle mass across the entire body and take your overall strength to new levels. (schwarzenegger.com)
  • The importance of the squat to lower-body strength and mobility – Squatting is one the most beneficial resistance training movement you can perform. The squat helps develop lower body strength, muscular endurance, power, mobility, and muscle when completed with the proper volume, resistance, and overall intensity. At the same time, when you perform squatting exerc… (demetzonlinepersonaltraining.com)
  • Why Squats Are the Best Strength-Building Exercise for Your Legs – The story around squats is confusing. Some say “squat every day” while others warn “squats are bad for your knees!” The truth is in the middle squats are amazing for building lower body strength, but at the same time they can cause problems for the uninitiated. Let’s get down to the nitty-gritty of … (vitals.lifehacker.com)
  • Do squats really make your butt bigger? What squats really do to … – All of your questions about squats answered in one place (fitnessblender.com)
  • Squat Variations for Lower Body Strength – SilverSneakers – Lower body strength is key for staying safe, mobile and independent. Try these squat variations to build strength and stability. (silversneakers.com)
  • 8 REASONS TO DO SQUAT EXERCISES – by Jari Love Most of you know that I’m an avid exerciser, and an avid exercise proponent. If you haven’t yet started a regular exercise routine, you can find tips for doi (collagevideo.com)
  • Are You Squatting Correctly? Find Out the Proper Form! – Squats are a common way to tone the legs and glutes while simultaneously toning the arms with added weights. But there are some common rumors about squats. (canyonsportstherapy.com)
  • 7 Reasons Why You Should Do Squats Every Day – Some fitness experts recommend the squat as the one exercise people should do every day if they had no time for anything else. “50 squats a day will keep the doctor away seriously,” Dr. Christopher Stepien, a sports therapist and chronic pain expert said. “Daily squats will help you mentally and wil… (theactivetimes.com)
  • The Pistol Squat: Develop Foundational Lower Body Strength … – If I were held at gunpoint and forced to choose one lower body exercise, I would choose the pistol. (breakingmuscle.com)
  • Exam 0.10 Lower Body Strengthening You’ll Remember (quizlet.com)
    Every time you get up from a seated position, you’re effectively doing a squat. You probably feel your thighs bear the brunt of the work, though they’re not the only muscles that rise to the occasion (heh). Aside from working the muscles in your thighs, butt, and hips, the barbell back squat also targets your core and back muscles, helping improve your posture, and carve a nicer looking backside, to boot. It’s also really energy-intensive and burns a whole lotta calories. (vitals.lifehacker.com)
    • A Comparison Between the Squat and the Deadlift for Lower Body Strength and Power Training
    • The Pistol Squat: Develop Foundational Lower Body Strength
    • The importance of the squat to lower-body strength and mobility
    • 2. Squatting can burn more calories than the treadmill per minute
    • 1. Squats strengthen your lower body and core muscles
    • 8. Squats are one of the most functional exercises you can do in the gym
    • 8 Benefits of Doing Squats For Weight Loss (You Won’t Believe #2)
    • 3 major health benefits of squats and how to do them properly
    • Squat Strength & “Knee Health”
    • 2. Squats burn calories and may help you lose weight
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