Contrary to popular belief, spending a lot of time on cardio exercise or on the treadmill is not the key to losing weight and toning the body. What you need to do is to try resistance training in order to boost you endurance and strength.
A recent research studied the effect of resistance training on metabolic constraints of non-alcoholic fatty liver disease. With the aim of examining the effects, 53 patients were divided into 2 groups: the participants from the first group did pushups and squats three times a week over the course of 12 weeks while the control group didn’t do any resistance exercise at all.
After the trial, it was noted that the participants in the exercise group lowered iron, insulin, and fatty liver levels and increased fat-free and muscle mass. This goes to show that resistance training significantly improves the characteristic of metabolic syndrome in case of a non-alcoholic fatty liver disease.
This article presents exercises which are extremely effective and time-tested. They help slow down aging, build muscles, and look irresistible! The best part is that you don’t need any special equipment!
These exercises target more muscles at the same time and are not in particular order. As soon as you include them in your workout regimen, you`ll start burning more fat!
1. The Burpee
The burpee engages all major muscle groups and helps burn more fat than hours of cardio. It is easily modifiable and it can be adjusted to any fitness level.
2. The Pull Up
Although it may be difficult at the beginning, this exercise is very effective and tones the back very fast. It is recommended to begin with simpler alternatives and gradually work your way up to succeeding in the pull-up.
3. The Squat
The squat targets the butt and legs, which makes it ideal for re-shaping these body parts. For added intensity, try barbell or dumb bells.
4. The Push Up
The well-known push-up tones the upper chest strengthens the triceps and shapes the shoulders. In addition to this, it tones the core, too. It can be done anywhere and it can be adjusted to anyone`s fitness level.
5. The Lunge
Lunges target the butt and hamstrings and are one of the best exercises to tighten these body parts. In case you feel any knee pain while doing them, replace them with glute bridge.
6. The Spider Crawl
This exercise focuses on core strength and movement coordination, meaning the it tones the core muscles and increases the mobility of the hips.
7. The Skater
Getting toned, lean legs and a lifted booty is what you get with this exercise! Since it involves moving in a lateral plane position, it works great for increasing stability of the ankles and knees. To burn more calories, try minimum jumping and jolting to the joints.
8. The Plank
Engaging the entire core along with the transverse abdominous, the plank prevents and relieves back pain, too. Aim at holding the plank position for a minute.
9. Jumping Rope
This exercise is an excellent fat-burner as it works as the ideal substitute for running. It burns a lot of calories, tones the arms and legs, and it shapes the entire body. You can also do a “phantom” skip by tossing the rope to the side and pretending to jump rope by enduring the motions.
10. The Get Up
The last but not least, there is the get-up, an exercise which engages the triceps and the core muscles, resulting in a flat and fat-free belly.
Takahashi A, et al. Simple Resistance Exercise helps Patients with Non-alcoholic Fatty Liver Disease. Int J Sports Med. 2015 Jun 19