When it comes to losing weight, most people think of running, cycling, or other cardio workouts. Yet, squats are often overlooked despite their tremendous fat-burning potential. Squats not only strengthen your lower body but also significantly boost your metabolic rate, leading to faster fat loss..
SCIENCE BEHIND SQUATS AND WEIGHT LOSS
Squats are one of the most efficient compound exercises for weight loss. The science behind this is simple: squats work multiple muscle groups at once, leading to higher calorie expenditure. Additionally, the intensity of the exercise boosts your metabolism long after your workout is finished. This is called the “after burn effect.” It refers to Excess Post-exercise Oxygen Consumption (EPOC). This helps you burn calories even when you’re resting.
Cardio exercises like running are great for burning calories during the activity. However, squats engage large muscle groups that continue to burn fat after the workout. This leads to faster weight loss when combined with a balanced diet and proper recovery.
HOW SQUATS BOOST METABOLISM
Squats target major muscle groups like the quadriceps, hamstrings, glutes, and calves. The more muscle mass involved, the higher the metabolic demand, as the body needs energy to fuel the muscles. This increases your metabolic rate, causing your body to burn calories more efficiently throughout the day.
Benefits of Enhanced Metabolic Rate
An enhanced metabolic rate helps in fat burning even when you’re not actively exercising. Compared to cardio, which primarily burns calories during the workout, squats continue to elevate your metabolism long after you’re done. This makes them a superior exercise for sustained fat loss.
POPULAR SQUAT VARIATIONS FOR WEIGHT LOSS
GOBLET SQUATS: A FULL-BODY FAT BURNER
Goblet squats are a variation that involves holding a weight in front of your body. This exercise not only targets the lower body but also engages the upper body muscles. This makes it a full-body workout, amplifying the fat-burning effects.
How to Perform Goblet Squats
- Start Position: Hold a dumbbell or kettlebell close to your chest with elbows pointing downward.
- Stance: Stand with feet hip-width apart, toes slightly pointing outward.
- Squatting Motion: Push your hips back and bend your knees until your thighs are parallel to the floor.
- Return Position: Drive through your heels to return to the starting position, keeping your back straight and core engaged.
Benefits of Goblet Squats
Goblet squats increase muscle activation by adding resistance, which challenges your muscles further and burns more calories. They also help in maintaining proper form, reducing the risk of injury. By engaging the upper body and core, goblet squats deliver more comprehensive fat-burning results compared to traditional squats.
BODYWEIGHT SQUATS: PERFECT FOR BEGINNERS
If you’re new to squats or don’t have access to equipment, bodyweight squats are a perfect starting point. These squats are simple yet effective in building lower body strength and burning fat.
How to Perform Bodyweight Squats
- Start Position: Stand with feet hip-width apart and toes slightly pointing outward.
- Squatting Motion: Push your hips back and bend your knees as if sitting in an invisible chair.
- Depth: Lower your body until your thighs are parallel to the ground or as low as you can go comfortably.
- Return Position: Press through your heels to rise back to the standing position.
Benefits of Bodyweight Squats
Bodyweight squats are highly effective in toning the legs and core. They work the quadriceps, hamstrings, glutes, and calves, helping improve mobility and flexibility. The lack of equipment makes them convenient for at-home workouts. You can easily adjust the intensity by increasing reps or adding jump squats.
SUMO SQUATS: TARGETING INNER THIGHS AND GLUTES
Sumo squats are a great way to target the inner thighs and glutes, areas often neglected in regular workouts. The wide stance allows for greater emphasis on these muscles, making sumo squats perfect for toning the lower body.
How to Perform Sumo Squats
- Start Position: Stand with feet wider than hip-width apart and toes angled outward.
- Squatting Motion: Push your hips back and bend your knees while maintaining an upright stance.
- Depth: Lower your hips until your thighs are parallel to the ground.
- Return Position: Push through your heels to return to the starting position.
Benefits of Sumo Squats
Sumo squats engage the adductors and glutes more than traditional squats. This makes them an excellent option for those looking to strengthen their inner thighs and hips. They also improve flexibility in the hips. They build overall lower body strength. This helps you burn more calories during and after your workout.
SQUATS VS. CARDIO: WHICH IS MORE EFFECTIVE FOR WEIGHT LOSS?
While both squats and cardio exercises contribute to weight loss, squats have unique benefits. These benefits make them more effective for long-term fat loss. Cardio primarily burns calories during the workout, but squats build muscle, which increases the resting metabolic rate. This means you’ll burn more calories even when you’re not working out, giving squats the edge in fat loss.
Since squat engage large muscle groups, they require more energy than cardio exercises like jogging or cycling. This makes squat a better choice for those looking to lose fat and gain muscle at the same time. The muscle-building aspect of squat helps keep lean body mass, which is crucial for a higher resting metabolic rate.
HOW TO INCORPORATE SQUATS INTO YOUR ROUTINE
Start Slow and Build Up
If you’re new to squats, start with bodyweight squat. Gradually increase the intensity by adding weights. You can also incorporate variations like goblet and sumo squats. Aim for 3-4 sets of 10-15 reps, and increase the number of sets as you get stronger.
Combine Squats with Cardio
Squats are highly effective on their own. Combine them with cardio exercises like running or cycling to maximize fat loss. Try alternating between squats and short bursts of cardio for an interval training workout that burns fat and builds muscle.
Track Your Progress
To make the most out of your squat workouts, track your progress. Gradually increase the weight, reps, or intensity of your squat to guarantee continuous fat-burning and strength gains.
