Squats are one of the most fundamental exercises there is. They help build muscle, improve your appearance, and allow you to explore different areas of the gym. If you want to lose weight, however, you might be tempted to do fewer squats than usual. After all, if you reduce your squats by 20%, you significantly increase your chances of injury. That’s simply not practical. Instead of reducing your workouts, you should aim to increase them. Here’s how many squats you should do per day to lose weight.
The Number You Need
Firstly, you need to determine how much weight you should be aiming to lose. This is called your Starting Weight and it’s usually measured in kilograms. Once you’ve determined this, you can work out how many squats you should do each day to get there. For example, if you’re starting with a weight of 55kg, you would do five squats every day to reach your goal weight. The exact number will depend on your body structure and fitness level. If you’re just starting out, aim for three to four squats per day for six to eight weeks. After this time, you can increase your daily workout to five or six squats.
The Number You Need might vary from one to three sets of ten reps. This is because it takes a certain amount of time to complete a set. When you do fewer sets, you reduce the time it takes to complete the set. Therefore, you can get more stuff done in less time. When you complete three sets of ten reps, you’ll knock out three squats in just under ten minutes. Anything less and you might not perform the full set. If you’re just starting out, aim for one set of ten reps with no more than three quarters of the recommended amount of weight. Once your weight has dropped down to this level, you can start to add more weight and do three sets of ten reps.
Include Squats In Your WOD
The Weighted Orderly Squats (WOD) are a great way to incorporate squats into your routine. This is because they require your body to react quickly while maintaining proper posture. Since they are also done with free weights and no equipment, you can practice any of the basic movements anywhere. Plus, when you do them inside the gym, it’s easier to follow the correct form.
This type of workout has exploded in popularity over the last few years. It allows you to combine different muscle groups (legs, arms, and chest) and gives you a full-body workout. Because it’s based on military presses, curls, and wall walks, you’ll also be improving your hand-eye coordination. After you’ve done three sets of ten reps for each of these, you’ll be performing a sprinting movement with no rest in between. You’ll then rest for three to five minutes and do it all over again. This particular workout is great because it forces you to constantly change positions and keep moving. While some people find this challenging, you’ll soon see how much it helps you achieve your fitness goals.
If you find WODs too easy, try performing them with a weight that’s a little harder. The extra resistance will help improve your workout, helping you hit your targets faster. When it comes to losing weight, you need to constantly be pushing yourself to do more. The last thing you need is to get bored or complacent when following a workout routine. This could lead you to skip a workout or do fewer reps than usual. Always keep yourself motivated by thinking of the rewards that come with reaching your goals.
Squats Help Build Strength
A fundamental tenet of strength training is gaining muscle strength. Squats are a great exercise for doing this. After all, they increase the muscles in your legs and throughout your body. When you increase the muscles in your legs (especially the quads), you simultaneously increase your body’s ability to withstand weight. This is because weight training helps you build strong bones.
It’s important to note that most people who do squats do so for their legs. They might also do some glute bridges or hamstring curls. However, it’s best to do all your squats with a barbell or kettlebell. This will increase the variety of muscles you’re working and promote greater strength gains.
The More The Merrier
What we have here is a classic case of too much of a good thing. When you do more sets of squats, you decrease the time it takes to complete the set. If you want to lose weight, it’s best to do fewer sets. If you’re finding the recommended four to six sets per day too difficult to achieve, you can always start with two sets. The last thing you need is to injure yourself by overdoing it. The bottom line is: the more you do, the more you’ll achieve. Your muscles will thank you for the additional work. As your strength increases, you’ll find it easier to reach your targets. This is also a good workout for those who want to improve their appearance. The added muscle tone will help them achieve their desired shapes. Don’t be afraid to try out different variations of this popular exercise, as long as you maintain the basic form.