Bodyweight squats not effective?

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capriqueen
capriqueen Posts: 978 Member
edited February 3 in Fitness and Exercise
I often hear people talk about low weight squats/lunges not being effective for losing inches off thighs. But my routine consists of bodyweight or 5 lb squats and lunges. Will these be ineffective?

Replies

  • Acg67
    Acg67 Posts: 12,142 Member
    I often hear people talk about low weight squats/lunges not being effective for losing inches off thighs. But my routine consists of bodyweight or 5 lb squats and lunges. Will these be ineffective?

    Diet for fat loss
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    I often hear people talk about low weight squats/lunges not being effective for losing inches off thighs. But my routine consists of bodyweight or 5 lb squats and lunges. Will these be ineffective?

    For fat loss? They are largely (though not completely) irrelevant. Fat loss is about diet more so than exercise.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Yup, won't do much to trim fat from your legs or anywhere else for that matter. But, they are awesome. Anyone that can do a one legged body weight squat has demonstrated superior strength, balance and coordination, IMHO. And walking lunges are great for when I travel and don't have access to free weights. Are body weight squats responsible for the legs in my avatar? Nope. Losing 74 lbs, barbell squats and deadlifts did that. But I do so enjoy doing the body weight squats and lunges on off days and to release pent up energy on non-lift days.

    To trim your legs, you just need to lose fat. Very frustrating, but true.

    Tom
  • markpmc
    markpmc Posts: 240 Member
    Squats and lunges are awesome exercises even with just body weight. But ....
    If you're looking for spot reduction, there's no such thing.
    Diet for fat loss.
  • Mischievous_Rascal
    Mischievous_Rascal Posts: 1,791 Member
    It's all diet related, my dear. You can't spot reduce. (And my thighs are the last place I'm losing, btw, but it's finally happening.) Best of luck!
  • tamadrummer001
    tamadrummer001 Posts: 71 Member
    As others said, use your diet appropriately for fat loss. Eat the right way and maintain your calorie/macro balance and the weight will go away.

    Now as for body weight squats and lunges, DO THEM!!!!!! Yes do them! They are fantastic whole body exercises! Do them as part of either upper or lower body work outs. I do regular weighted squats with the bar and plates on lower body day as well as weighted lunges on lower body day and on my mid-week rest day, (Not rest at all) I do 50 to 80 depending on how dead from training I am body weight squats and unweighted lunges. Splits of 10x10x10 with ab exercises so to give an example:

    20 minutes HIIT cardio on the treadmill
    10squats, 10 lunges (10 for each leg), 10 head up scissor kicks
    30-60 sec rest
    Do it over again up to 8 intervals with short rest
    Finish with 10 mins HIIT cardio

    Now you can exchange out either the squats or the lunges for burpees and change the scissor kicks for alt elbow to knee or dumbbell press on the big ball or whatever ab exercise you want.

    Even though this is a modified rest day, its not super duper impact like dealing with heavy barbell weights and dumbbells. Its just keeping the body in calorie burning mode and helping me stay focused. You may not want to use a day like this as a rest day and really have solid rest, just incorporate it anywhere in your workout routine (Of course if you like this, many may like it and many may hate it. I hate it but it has helped me keep churning and burning fat and building muscle along with on point nutrition)
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