Want to lose weight through easy exercises? Squats are the best way to do this.
They build up your entire body’s muscles while burning your calories. With a balanced diet and squat exercises to lose weight, you’ll have a sculpted silhouette this summer.
The benefits of squats for weight loss
Squatting is very simple! It’s all about bending the knees to work the whole body.
Squats are ideal for remodeling. Fitness is the exercise you’ll find in any gym. And for good reason, they have multiple benefits.
A squat is a very complete exercise since it works on the buttocks, thighs, hamstrings (which are located behind the thighs), and abdominals.
In addition to this, your adductors, calves, and lower back are also stressed during a session.
The squat is called polyarticular, which is to say, that it allows you to strengthen three joints: hips, knees, and ankles.
Thanks to the squat, it is mainly the lower part of your body that you work. You will obtain thin legs and a rock-hard buttock.
By improving your overall body strength, squatting helps to improve your posture and balance daily.
If you are looking for excuses not to squat, there are none! You can train at home, in the gym or outside. All it takes is a few minutes a day to sculpt your dream body.
Many fitness centers and sports coaches recommend squatting to lose weight. The reason is simple, it makes the whole bodywork.
The more muscles are used, the more energy our body needs to expend. This makes it very easy to lose weight if you follow a balanced diet. As you probably know, to lose weight, you must always spend more than you consume!
So eat healthily and spend calories by doing squats. The advantage of this practice is that you can do it at home.
So instead of sitting on your couch watching TV, you can continue watching your favorite programs while building up your body.
Squats promote weight loss and this is scientifically proven. According to a study conducted by Harvard University, people who squat lose more calories than those who carry weights.
By way of comparison, a 70-kg person would lose 223 calories with squats, compared to 112 with weights.
If you want to burn fat quickly, it is possible to opt for a more intense variant of the squat; the skipped squat. This is a more cardio exercise since you will have to jump after each squat.
See : How do you lose a belly
Strengthening your abs
The squats allow working the lower body, but also the abdominal strap.
Indeed, to do effective squat exercises, it is essential to keep your back straight. To do this, you need to gain weight.
If squats are done badly, it can be very damaging to your back. The sheathing is therefore the solution to avoid injury. This will allow you to work on your abdominals and strengthen them.
After a few squat sessions, your buttocks will bounce back and your stomach will be flatter and more muscular.
Learning how to keep your back straight with the sheathing will also help you in your daily life. Indeed, many French people have back problems.
If you remember to stay upright at all times, you will improve your posture and reduce the risk of lumbago.
The number of squats to lose weight
If you want to lose weight through squatting, it’s important to be regular. It is thanks to this regularity that you will observe the first results.
Now you want to know how many squats to do per day to lose weight? There is no definite figure. It depends on your build and activity level.
Nevertheless, it can be said that for a person with a normal BMI, it is advisable to do 4 sets of 15 repetitions daily.
With these daily exercises, you will gradually become more refined.
Another trendy method to lose weight with squats is the famous 30 days squats challenge. This is a 30-day program to help you lose weight quickly.
The principle is simple, 30 days squats challenge, and the number increases daily.
Thus, the first day, you do 30 squats, the second day, 40 squats, etc..
At the end of the month, you will have to do 250 squats. Luckily, every 4 days you can rest and recuperate a little.
See : 7 foods to gain weight
Good practices for squats
Squatting is extremely effective, as long as you do it well.
Indeed, these very simple movements can be damaging to your back or knees if they are not performed correctly.
So here are the good practices to do squats:
- Starting position: Stand with your feet shoulder-width apart. These should be slightly open at 11:05. Your abdominal strap and perineum must be sheathed. Your chest should be raised and your shoulders low. Finally, look forward.
- Descent: Bend your knees without them sticking out past your toes. The weight of your body should be distributed over all your feet. The buttocks should be pushed back as if you were sitting in a chair. For maximum efficiency, lower your thighs as low as possible.
- Pulling up: Your knees must be unlocked and it is important not to take off your heels.
- Breathing: You must breathe in on the way down and breathe out on the way up.
Now that you know how to do squats, all you have to do is pull out your mat and start losing weight.