How to Persist in Squatting to Lose Weight

Persistently doing squats can help with weight loss, but it requires a combination of dietary control and other forms of exercise to achieve the desired results. Squatting mainly burns calories by strengthening lower limb muscle groups and increasing basal metabolic rate. It is recommended to do it 3-5 times a week for 15-30 minutes each time, combined with aerobic exercise and protein supplementation.

1. Gradual progression

In the initial stage, you can start with 2 groups of 10-15 standard squats per day, and gradually increase to 4 groups of 20-30 squats per group. The key points of the movement are to keep both feet shoulder width apart, squat with knees not exceeding the toes, and sit with hips back like sitting in a chair. After muscle adaptation, weight-bearing squat or one leg squat can be used to increase strength, but excessive weight-bearing of the knee joint should be avoided.

2. Interval Training

Integrating squats into high-intensity interval training yields better results, such as a 30 second quick squat followed by a 30 second rest, repeated 8-10 times. This mode can continuously increase heart rate and still burn additional calories within 24 hours after exercise. It can be combined with movements such as opening and closing jumps, Poppy jumps, etc. to form a loop training.

3. Posture correction

Incorrect posture may lead to knee joint injury. It is necessary to maintain a neutral position of the spine, tighten the core muscles, and squat at a depth where the thighs are parallel to the ground. For those with knee joint pain, it is recommended to switch to wall squatting or box squatting, and use yoga balls to assist in reducing difficulty.

4. Nutritional coordination

Supplementing with high-quality protein such as whey protein powder or eggs within 30 minutes after exercise can help with muscle repair and synthesis. The recommended daily protein intake is 1.2-1.6 grams per kilogram of body weight, while controlling the intake of refined carbohydrates and increasing low-fat and high fiber foods such as broccoli and chicken breast.

5. Comprehensive Plan

The weight loss effect of squatting alone is limited, and it needs to be combined with aerobic exercise such as jogging and swimming. It is recommended to alternate strength training with aerobic exercise, with a total weekly exercise time of no less than 150 minutes. Use a sports wristband to monitor heart rate and maintain it within the range of 60% -80% of maximum heart rate. During weight loss, it is recommended to ensure 7-8 hours of sleep per day to avoid staying up late and affecting leptin secretion. Perform dynamic stretching before and after exercise. If there is persistent joint pain, stop training in a timely manner and seek medical attention. It is recommended to record daily diet and exercise data, and regularly measure body fat percentage, which can better reflect the effectiveness of weight loss than body weight. Long term exercise habits are more sustainable than short-term high-intensity training.