Why
Should I do Bodyweight Squats For Weight Loss?
If
there is one exercise that I consider a MUST in any muscle building
or even weight loss routine, it's squats. Without any doubt, squats
is the king of not only leg exercises but of all exercises and
for several good reasons. Squats is a powerful compound exercise,
a great muscle mass builder and also a strength training exercise.
In addition to building muscle mass and strength, it will also
send your fat-burning metabolism through the roof which will help
you burn excess calories and lose weight. So overweight and obese
people can benefit from this exercise. Squats are also a demanding
exercise which will exhaust your entire body and making you sweat
a lot meaning you'll burn a great amount of fat. This is why many
people will reserve only squats for a particular training day
since it's physically and mentally draining.
Furthermore,
squats have been proven to increase testosterone levels even
if it's just temporary. Having a release of testosterone and
anabolic hormones in your bloodstream would mean more muscle
mass gains and more muscle mass will trigger a faster metabolism
which in turn will kick your fat burning furnace into high gear.
Why I consider squats to be the true king of all exercises is
that the number of muscle groups it solicits is simply amazing.
Here is a list:
Quadriceps,
hamstrings, glutes, lower back, abdominal core, calves and upper
back(trapezius).
Since
squats is a compound exercise, it will target some muscle groups
more than the others. The primary muscle groups are quadriceps,
hamstrings, glutes and lower back while the secondary muscle
groups are the calves, upper back and abdominal core. So in
a way, you get an indirect workout for those secondary muscle
groups which will be used mostly for stabilization of your body
or the squat barbell. Squats can be done either with your own
bodyweight or with a barbell in the squat rack. By starting
with your own bodyweight, you can practise this exercise and
get the technique right. Even with just your bodyweight, you
can have a tremendous workout.
Here
is how to perform a proper squat:
(1)
Stand with legs apart about 45 cms and hands crossed behind
your head.
(2)
Lower your body slowly till your quadriceps are parallel to
the floor while keeping your back straight and face up. Keeping
a straight back is very important to prevent injury. Don't incline
your legs outwards as well.
(3)
Raise your body slowly till starting position. It's important
not to jump up but rather concentrate in feeling your leg muscles
working out.
Try
4 sets of 25 repeats and your legs will already be on fire.
Performing squats can be a real challenge mostly when the lactic
acid starts to burn and it becomes a daunting task to complete
the last grueling repeats in the set. Not many people will go
through this lactic acid burn but enduring it would mean a great
workout and nice muscle gains. After you master the bodyweight
squats, you can venture into the barbell squats. You might need
a weight belt to protect your lower back. Try 4 sets of 10 repeats
and use medium to heavy weights.
If
you're not performing squats, you're missing out a lot in your
quest for weight loss. Doing a compound exercise like squats
along with your regular cardio workout will accelerate your
weight loss process and yield faster results.
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