When it comes to burning stubborn belly fat, it is wise to understand that you cannot spot reduce.
Squats are great fat burners and muscle mass builders, particularly in your glutes and legs.
Done correctly and combined with the right diet and lifestyle regimen, squats can burn fats around your body, including belly fat.
Read on to discover the effectiveness of squats on burning belly fat.
How to Burn Belly Fat Doing Squats
Squats are effective for burning fats and building muscle mass. Heavy squats increase the ability of your body to burn fats even when at rest.
While squatting, your body needs energy. Some of this energy is the fats stored around your belly. You will notice significant fat loss around your belly if you are consistent.
Here are some of the best ways to burn belly fat by squats.
1) Increase the intensity of the squats
To burn more fats doing calories, ensure to add your weight progressively. You can start squatting using your body weight.
As you progress, start squatting with weights and increasing them. This is the surest way of making this workout effective in burning belly fat.
Do more repetitions and take short rests between the sets. However, be careful not to injure your back or legs. Always consult a personal trainer to learn the best squatting form.
This video explains how to squat in the correct form.
2) Observe your diet
Losing belly fat has a lot to do with the number of calories you consume daily. You can squat consistently, but your abdomen will continue to be large if your diet is not friendly for burning belly fat.
You need to reduce the number of calories, which ultimately means that you need to reduce the amount of food you consume.
Start by making small adjustments. If you were consuming 3000 calories per day, start by reducing by 250, 500, and so on.
Do not make sudden changes in your diet, which might slow down your metabolism.
Gradually eliminate foods that contain saturated fats such as red meats and sugary carbohydrates like sodas and junk foods.
Increase your protein and vegetable intake as these are fat loss-friendly foods.
3) Include Tabata in your workout regimen
Tabata is a form of a high-intensity interval training workout whereby you exercise vigorously for 20 seconds and rest for 10 seconds between sets.
Using this technique while doing squats can help burn a huge amount of fats. You will need to do squats continuously for 20 seconds and take 10 seconds’ rest. You can keep doing this four times.
Tabata can be quite brutal, especially because the exercise keeps your heart rate up. With practice and consistency, you can finally become good at it.
To avoid monotony, including different variations of squats as illustrated in this video.
Squats can burn belly fat when executed in the right form and consistently. You, however, need to observe your diet by reducing the number of calories you consume in a day.
Learning different squat variations will also help reduce the monotony and make workouts more enjoyable.