Squatting to lose weight?

kpr121 · 07-Jul-06, 01:27 PM

Hi all, Ive been reading up alot over the past few weeks, and I really like the info this forum has to offer.

My question is:
Is squatting (and/or deadlifts) beneficial to losing weight? I have read all over that they are important if you are trying to gain weight. I lift about 3-4 times a week, and probably only do lower body 2 times every 3 weeks. I currently weigh 210 lbs (6 ft) and was looking to get down to 190 or so. I have also been watching my diet and counting calories as Ive read about on here. I'm happy with the amount of muscle I have, I just need to lose some of the pudge.

Should I be doing more lower body? Less? Any input is appreciated

Maxgain · 07-Jul-06, 01:35 PM

Any exercise is beneificial to losing weight compund movements are very benificial in the loss of fat over muscle with good diet.

**Lady C** · 07-Jul-06, 01:39 PM

Work each body part equally. Legs are big muscles, they can take it 2x per week!

F_Mac · 07-Jul-06, 01:41 PM

Quote:

Originally Posted by kpr121

Hi all, Ive been reading up alot over the past few weeks, and I really like the info this forum has to offer.

My question is:
Is squatting (and/or deadlifts) beneficial to losing weight? I have read all over that they are important if you are trying to gain weight. I lift about 3-4 times a week, and probably only do lower body 2 times every 3 weeks. I currently weigh 210 lbs (6 ft) and was looking to get down to 190 or so. I have also been watching my diet and counting calories as Ive read about on here. I'm happy with the amount of muscle I have, I just need to lose some of the pudge.

Should I be doing more lower body? Less? Any input is appreciated

Squats and deadlifts should be part of ANY exercise regime, regardless of whether your goal is fat loss, muscle gain, or just general fitness.

standAPART · 07-Jul-06, 02:01 PM

I agree with all that has been said. If you progress an exercise correctly, you will reap results. As with any fat loss goal, diet should play a bigger role than exercise.

Dan C · 07-Jul-06, 02:14 PM

Quote:

Originally Posted by standAPART

As with any fat loss goal, diet should play a bigger role than exercise.

I agree with all but this. Diet plays a big role in body composition, but I wouldn't say "bigger role than exercise".

Squatting and deadlifting might actually make you gain weight, but it'll be the good kind of weight, and you'll probably still lose fat. What's so special about 190lbs?

And if you're training 3-4 times a week, but only training your lower body 2 times every 3 weeks, then your program is seriously unbalanced!

kpr121 · 07-Jul-06, 02:16 PM

thank you for all the quick replies... I'm going to squat today

standAPART · 07-Jul-06, 02:55 PM

Dan,
Sorry but squatting and deadlifting will only make you gain weight if there is a caloric surplus in the body.

Blaze · 07-Jul-06, 03:18 PM

You may not gain weight. And you may not lose weight. But if your oding heavy compound excercises like that, you WILL be gaining muscle, even if in small increments, considering your calorie deficit. And, conveniently, muscle burns fat...good thing huh?

:

Don't get too reliant on the scale man...it's what you see in the mirror that shows the real progress.

Dan C · 07-Jul-06, 03:29 PM

Quote:

Originally Posted by standAPART

Dan,
Sorry but squatting and deadlifting will only make you gain weight if there is a caloric surplus in the body.

Thanks guy, but he said he was counting calories, not limiting them. So I stand by what I said.

Squatting and deadlifting might actually make you gain weight.

kpr121 · 07-Jul-06, 03:47 PM

I am on a caloric deficit... intaking about 600 less calories than I burn each day. I am going to be implementing more lower body... starting today. Is once a week good? nothing really special about 190... I just think I have about 20 pounds of fat that I can do without. thanks again for all the feedback..

standAPART · 07-Jul-06, 11:03 PM

kpr,
iIf you are taking in 600 less calories than what you normally woudl AND you are squatting and deadlifting, you will lose weight. You will gain initail strength due to nervous system activation in those trained motor patterns (deadlift, squat), but you will not gain hypertrophy.

Dan--guy, when someone says they are counting calories, it means they are watching them becasue they are taking in less than what they need.

I love being tested ....

07-Jul-06, 11:46 PM

I have read in several published articles that it is possible to add muscle while on a calorie restricted diet. The human body is an amazing organism and will do what it must to survive - or better yet - thrive in the worst conditions. The following isn't exactly what I was looking for, but it does illustrate the point I was trying to make (unless, of course, I read it wrong). True, one won't become a Hercules, but muscle growth will occur.

Quote:

Over the past 15 years, the South Shore YMCA weight loss program participants have experienced excellent results by performing one good set of 12 basic strength exercises, two or three days per week. They use a moderate weightload that they can lift at least eight times with correct technique. When they complete 12 good repetitions the resistance is increased slightly to facilitate further muscle stimulus and continued improvement.

After just two months of training, more than 2800 program participants averaged about three pounds more muscle which recharged their resting metabolism by more than six percent. Those who did not diet lost about four and one-half pounds of fat, while those who followed a sensible nutrition plan (modified USDA Food Guide Pyramid) lost about nine pounds of fat. Although adding three pounds of muscle and losing nine pounds of fat shows only a six-pound weight loss on the bathroom scale, it really represents a 12-pound improvement in body composition, which is pretty impressive.

From healthy.net

kpr121 · 08-Jul-06, 12:19 AM

Quote:

Originally Posted by standAPART

Dan--guy, when someone says they are counting calories, it means they are watching them becasue they are taking in less than what they need.

I love being tested ....

Well when I first started watching my calories I didnt change my diet just to see where I stood as far as cals in vs out.... That sure wasnt less than what I needed!!! But yea now that Ive stopped eating Big Macs it is a deficit!

Very great info guys! I have already made up my new workout routine, instead of lower body 2 times every 3 weeks its gonna be 3 times every 2 weeks!

This forum is becoming very inspirational to me! Thanks alot!

**Firehawk** · 08-Jul-06, 12:20 AM

Quote:

Originally Posted by IronMan

I have read in several published articles that it is possible to add muscle while on a calorie restricted diet. The human body is an amazing organism and will do what it must to survive - or better yet - thrive in the worst conditions. The following isn't exactly what I was looking for, but it does illustrate the point I was trying to make (unless, of course, I read it wrong). True, one won't become a Hercules, but muscle growth will occur.

How do they know they ganied muscle? Could they have gained "lean muscle"???

I wonder if it's possible, especially if one has extra fat stores, i think it might very well be. But someone that is fairly lean already, woudl have much harder of a time I would think...

But the body is an amazing machine...