squatting burns fat and builds muscle. While squats primarily develop strength and power, heavy squats increase your lean muscle mass, which increases your ability to burn calories at rest over the course of the day. Squatting itself remains a difficult exercise, and the effort of squatting heavy consumes a great deal of effort, and burns calories in the process. Squatting requires a great deal of effort, and the effort remains directly proportional to both the weight you use when squatting and your training volume. The longer and harder you train, the more calories you will burn. This effort does not come directly from the fat stored around your waistline, some of the energy will. This increase in caloric expenditure may lead to an increase in body fat loss, but your diet must also be in order. You can squat heavy all day long, but if you drink sodas and eat junk food between sets, you cannot expect to make progress Squatting for loss fats The method by which you train will play a role in how much fat you can burn. Following squatting, your metabolism increases, as well as your levels of testosterone and growth hormone. Both hormones help you maintain lean muscle mass while dieting and burn fat. By increasing both through training, you can cause your body to burn a little extra fat. Keep your rest periods short, no more than one minute between sets of squats in the gym. Training with a weight that makes you struggle to complete ten repetitions, while resting only one minute between sets will cause a significant increase in your growth hormone levels.