How many squats a day to lose weight?
Do you want to lose weight through easy exercises? For this, squats are the best solution.
They build muscle throughout your body while burning your calories. With a balanced diet and squat exercises to lose weight, you will have a sculpted figure for this summer.
The benefits of squats for weight loss
Doing squats is very simple! It involves bending the knees to strengthen the whole body.
Squats are great for reshaping. In fitness, it is the exercise that you will find in all sports halls. And for good reason, they have many benefits.
muscle development
The squat is a very complete exercise since it acts on the glutes , the thighs , the hamstrings (which are located behind the thighs), and the abdominals.
In addition to this, your adductors, calves and lower back are also used during a session.
The squat is said to be polyarticular, that is to say that it allows you to strengthen three joints, namely the hips, the knees and the ankles.
Thanks to the squat, it is mainly your lower body that you work. This will give you slender legs and rock-hard buttocks.
By improving overall body strength, the squat helps improve posture and balance on a daily basis .
If you’re looking for excuses not to squat, there are none! Indeed, you can train at home, in the gym or outside. All you need to do is spend a few minutes a day to sculpt your dream body .
The fat burner
Many fitness centers and sports coaches recommend the squat to lose weight. The reason is simple, it works the whole body.
However, the more the muscles are solicited, the more our body needs to expend energy. By doing so, it is very easy to lose weight provided you follow a balanced diet. You surely know it, to lose weight, you always have to spend more than what you consume!
So eat healthy and burn calories doing squats. The advantage of this practice is that you can do it at home.
So rather than staying on your sofa watching TV, you can continue to watch your favorite programs, while strengthening your body.
Squats promote weight loss and this is scientifically proven. According to a Harvard University study, people who do squats lose more calories than those who do weight lifting .
For comparison, a 150-pound person would lose 223 calories with squats, versus 112 with weights.
If you want to burn fat quickly, it is possible to opt for a more intense variant of the squat; the jump squat . It’s a more cardio exercise, since you’ll have to jump after each bend.
Strengthening the abs
Squats allow you to work the lower body, but also the abdominal strap.
Indeed, to do effective squat exercises, it is essential to keep your back straight . For this, you obviously have to gain.
If squats are done incorrectly, it can be very damaging to your back . Sheathing is therefore the solution to avoid injury. This will work your abs and strengthen them.
After a few sessions of squats, your butt will be plumper and your stomach flatter and more muscular .
Learning to keep your back straight through sheathing will also help you on a daily basis. Indeed, many French people have back problems.
Remembering to stay straight at all times will improve your posture and reduce the risk of back pain .
The number of squats to lose weight
If you want to lose weight through the practice of the squat, it is essential 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? In reality, there is no set number . It depends on your build and activity level.
Nevertheless, we can say that for a person with a normal BMI , it is advisable to perform 4 sets of 15 repetitions daily .
Thanks to these daily exercises, you will gradually refine yourself.
Another trendy way to lose weight with squats is the famous 30 days squats challenge . This is a 30 day program to help you lose weight fast.
The principle is simple, 30 days squats challenge , and the number increases daily.
So day one you do 30 squats, day two 40 squats, etc.
At the end of the month, you will need to do 250 squats. Fortunately, every 4 days, you can rest, just to recover a little.
Best practices for doing squats
Squatting is extremely effective, provided you do it right.
Indeed, these very simple movements can be harmful for your back or your knees if they are not carried out correctly.
So here are the best practices for doing squats:
- Starting position: Stand upright with your feet shoulder-width apart. These should be slightly open at 11:05 a.m. Your abdominal strap and your perineum must be sheathed. Your chest should be up and your shoulders down. Finally, look forward.
- Descent : Bend your knees without them going beyond your toes. The weight of your body should be distributed over all of your feet. The buttocks should be pushed back as if you were sitting on a chair. For maximum efficiency, lower your thighs as low as possible.
- Ascent : Your knees must be unlocked and it is essential not to lift your heels.
- Breathing : You must inhale on the descent and exhale on the ascent.
Now that you know how to squat, all you have to do is get out your mat and start losing weight.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.