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8 Reasons Why Squatting Is Better Than Running

8 Reasons Why Squatting Is Better Than Running
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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.

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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 April 19, 2021

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals
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Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

How can we start to see results and have the momentum to keep moving forward? The answer is simple:

Have a game-plan and know exactly what is going on inside your body.

If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

1. MyFitnessPal

    When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

    MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

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    Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

    Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

    While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

    If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

    Get the app here!

    2. Fitbit

      I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

      While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

      Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

      This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

      Get the app here!

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      3. MapMyRun

        This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

        If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

        Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

        MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

        Get the app here!

        4. Zombies, Run!

          Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

          ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

          This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

          You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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          Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

          Get the app here!

          5. Prepear

            Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

            Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

            With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

            Get the app here!

            6. Strava

              If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

              This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

              Get the app here!

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              7. Aaptiv

                If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                Get the app here!

                8. Freeletics

                  Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                  You will be surprised at what a great workout you can get without any equipment.

                  That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                  Get the app here!

                  The Bottom Line

                  These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

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                  Get ready to be motivated, informed, and ready to start achieving your dreams!

                  More Tips for Weight Loss

                  Featured photo credit: Gabin Vallet via unsplash.com

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