If you aren't able to get to the gym for your daily weight-training workout, don't discount performing simple body-weight exercises at home. The body-weight squat, which is an effective lower-body exercise you can perform with just your own weight as resistance, provides a challenging workout. If you have the endurance to perform 100 squats per day, you'll experience significant muscle growth, especially in your lower body.
Although it's common to perform the squat exercise with a barbell, two dumbbells or a squat machine, you don't need any added resistance to get benefits from the exercise. To perform a body-weight squat, begin by standing with your feet hip-distance apart and extend your arms until they're parallel with the floor. Contract your core and bend at the knees and hips to lower your body toward the floor. Stop when your thighs are parallel to the floor and then return to the standing position.
Performing 100 body-weight squats per day helps you build muscle mass quickly, although the rate at which you build muscle varies by person. This exercise targets your quadriceps muscles, which are the large muscles in your thighs. Other muscles that help you perform the exercise include your glutes, hamstrings, calves and abdominal muscles. Dedication to a regular workout that includes 100 squats will help these muscles increase in size and definition.
Body-weight exercises, which fall under the header of general calisthenics, don't help you burn calories as quickly as aerobic exercises such as jogging and swimming. However, if you perform 100 squats per day, you'll be able to burn a moderate number of calories. Harvard Medical School reports a 185-pound person will burn 200 calories in 30 minutes of moderate-intensity calisthenics. Increasing the number of calories you burn daily through exercise is an effective way to create the calorie deficit needed to experience fat loss. The muscle mass you add through this workout can also help you burn calories faster. Muscular people have elevated basal metabolic rates, which means they burn calories at rate faster than those who aren't as muscular.
Although you likely won't experience overnight changes after beginning your workout regimen of 100 body-weight squats per day, you'll receive several benefits in time. In addition to increased lower-body strength, Men's Fitness notes dedication to squats can improve your core strength, boost your flexibility, lessen your chance of injury and improve your ability to leap. The latter benefit doesn't pertain to everyone, but if you're a basketball, football or volleyball player, squats should be a key part of your training regimen.
- ExRx.net: Squat
- American Council on Exercise: Bodyweight Squat
- Harvard Medical School: Calories Burned in 30 Minutes for People of Three Different Weights
- MayoClinic.com: Counting Calories: Get Back to Weight-Loss Basics
- Go Ask Alice: How Many Calories Does it Take to Lose One Pound?
- WeightLossResources.co.uk: How to Make Your Body Burn More Calories
- Men's Fitness: Get Stronger: 7 Reasons to Never Neglect Squats
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