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8 Reasons Why Squatting Is Better Than Running

8 Reasons Why Squatting Is Better Than Running

Squatting is largely neglected in modern society — dudes skipping leg day, women wasting away on the elliptical. Especially when it comes to weight loss, there are too many people out there skipping the resistance training portion of exercise and focusing solely on cardio.

Here are 8 reasons why you should hit the squat rack every once in a while instead of running for every workout.

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1. Squatting isn’t a huge time commitment.

Running is all about speed and endurance. Once you get your mile time down to where you want it, all you can do is run further. Eventually, you find yourself easily covering 5, 6, 7, 8 miles. Even for fast runners, that’s a lot of time. A good squat session should only take about 10 minutes.

2. It is lower impact on your joints.

Running is notorious for being one of the highest impact exercises you can impose on your joints. We were built to run barefoot on soft soil, but we live in a paved world of concrete and cement. Running long distances on such hard surfaces really taxes the connective tissue. Ever hear of shin splints? Unless you’re squatting really heavy weight, replacing a run or two with a squat session will save your knees in the long run.

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3. Your body was built to squat.

Our bodies were built to run short to moderate distances, not marathons. Squatting is by far the most neglected fundamental movement your body was born capable of performing. Look at a baby — babies can squat ass to grass no problem. Think back to Adam and Eve. Do you think they pooped on toilets? We were meant to squat all the way down and do our business on the ground. The constant sitting we do at our desks and on the toilet have made us immobile as a species, and it needs to be combated with squats.

4. Squatting activates more muscles.

Running is a great exercise for your heart and calves. It hits several more areas, but the stimulus is small. Squatting activates your quadriceps, hamstrings, hip flexors, glutes, adductors, abdominals, and lower back. Resistance training in general creates a larger muscle stimulus than running and the more muscle you have, the more calories your body burns at rest. This means you can eat more without gaining weight. If that doesn’t motivate you to squat, I don’t know what will. Speaking of eating more…

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5. People who squat can eat more carbs.

Running is an aerobic exercise, so it burns fat as fuel. Squats are primarily an anaerobic exercise. This means that its primary energy source is glycogen, which is your body’s method of storing carbs. If you squat, your body burns the glycogen in your muscles. If your muscles are glycogen-depleted, you can only refill them by consuming carbs. Now get this: they won’t be stored as fat. Instead they’ll go straight to replenishing your muscles (given you eat a reasonable amount). Next time you eat a donut or four after leg day, don’t beat yourself up over it. You’re making booty gains.

6. Squatting builds your booty more.

Distance runners tend to have flat booty syndrome if all they do is run. Sprinters? They utilize their glutes a whole lot  their entire legs in fact. They’re a different story. Squatters tend to build large, round glutes due to the hip-hinge-dominant nature of the movement. Would you rather have a flat butt or a squat butt?

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7. Squat waists look thinner than runner waists.

In addition to the extra calorie burn induced by having a little more booty muscle, having a larger booty will cause your waist to appear thinner. This gives women that hourglass figure and men that extra asset women actually love.

8. It will give you abs.

Squatting is a compound movement and one of the muscles it hits hard is your abs. Many people have no idea this is the case. Think about it: your torso is pitched forward with a barbell on your shoulders. What’s keep you from folding and falling flat on your face? Your core. There are many bodybuilders out there with chiseled sets of abs who never work them directly. They’ve found it’s a better use of their time to do heavy squats and deadlifts and their abs are doing just swimmingly.

I’m not saying I hate running. In fact, I enjoy running a good mile or two and I suggest most people do so as well on occasion. There are just too many people out there on treadmills and not enough in the squat rack.

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Drew Kocak

Online Personal Trainer / Fitness Blogger

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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