All those who would like to lose a few pounds and tone their body need to know that the endless hours of cardio or on the treadmill cannot satisfy your goals as it will only help you be a smaller version of your previous fat self.
Instead, you should try resistance training and improve your endurance and strength and look much better naked!
This study evaluated the effects of resistance exercise on the metabolic constraints of non-alcoholic fatty liver disease in 53 patients. These patients were assigned to either a group that performed pushups and squats 3 times per week for 12 weeks or a group that did not do any resistance exercise (control group). The effects of the exercise were compared between the 2 groups after 12 weeks.
Fat-free mass and muscle mass significantly increased in the exercise group. Whereas insulin, iron, and fatty liver levels all significantly decreased in the exercise group. These findings show that resistance exercises comprising of squats and pushups help to improve characteristics of metabolic syndrome in patients with non-alcoholic fatty liver disease.
The exercises that you’re about to see don’t require any special equipment and they will help you tone your body, slow down again, and look amazing in no time! They target several muscles at once and they literally melt off excess fat.
1. The Burpee
The burpee exercises targets all of the major muscle groups while making your heart pump. This results in you burning more belly fat than several hours of cardio. You can also modify this exercise to any fitness level.
2. The Pull Up
You will tone the muscles, even though the exercise is a bit difficult in the beginning.
3. The Squat
In reality, you do this movement every day when you hit the loo or sit in a chair, whether you think you’re capable of squatting or not. It’s a basic functional movement that shapes your entire leg and butt. When your lower body is shapely, your body screams of athleticism and fitness.
You’d be surprised at how challenging even bodyweight squats can be, and for an added challenge, you can add some weight with a barbell or dumb bells.
4. The Push Up
This exercise will help you strengthen your triceps, get sculpted shoulders, and tone the upper chest. Also, it will significantly tone your core. You can do it literally everywhere, and modify it according to your fitness level.
5. The Lunge
Lunges are a great method to tone your hamstrings and tighten your butt. However if you start noticing pain in your knees, replace them with the glute bridge.
6. The Spider Crawl
This exercise will better your hips’ mobility and tone your core muscles.
7. The Skater
Moving in a lateral plane is of great help in developing stability of the knees and ankles. For even more calories burnt, you can try jolting to the joints and minimum jumping.
8. The Plank
Forget sit-ups, crunches, and side bends, the plank is where it’s at to strengthen the entire core, including the shy and ‘oh so important’ transverse abdominous. This is the muscle that will help prevent or reduce back pain once it’s engaged. A worthy goal is to be able to do a plank for one minute straight.
9. Jumping Rope
Jumping rope is a timeless exercise and it makes a perfect alternative for running. It will help you burn tons of calories and tone your legs and arms.
10. The Get Up
This triceps move will engage the core muscles to an extremely high extent, so you can finally achieve a flat, toned and fat-free belly.
These top 10 body weight and resistance moves will help you finally get the body you have always wanted! All you need are 15 minutes and this effective fat burning, strength building workout program!