Endless hours of workout won’t help you to lose weight or tone your body. The best way to get the ideal weight and tighten your body is by resistance training.
Scientists have evaluated the effects of resistance training on the metabolic constraints in 53 patients who suffered from non-alcoholic fatty liver disease. Namely, the patients were divided into two groups.
The first group performed either squats or pushups three times weekly for 12 weeks while the other group didn’t perform any kind of resistance exercise.
The results showed that patients who exercised increased their muscle and fat-free mass, while their levels of fatty liver, insulin and iron significantly decreased.
These findings imply that resistance training which involves pushups and squats helps in the improvement of metabolic syndrome in patients who are diagnosed with non-alcoholic fatty liver disease.
How to lose weight by exercising?
In this article we are going to present you the best exercises for losing weight without having to throw large amounts of money on expensive and useless gadgets. These exercises will help you to build sexy lean muscle tone and slow down the aging process.
Here is a list of the top 12 exercises which will tighten your body and help you lose weight:
1. The squat
You are doing this movement every day actually, when you position your body to sit. The squat is the basic movement for shaping your butt and legs. To add some more challenge, you can use dumb bells or barbell as well.
2. Swiss thigh and fly
It addresses your inner thighs, core and chest. While lying on your back, hold the dumb bells and extend your arms above your shoulders. Raise your legs while feet are facing the ceiling.
3. The Lunge
This exercise will tighten your hamstrings and your butt. In case you feel knee pain you can practice glute-bridge instead.
4. Jumping rope
You can do skipping everywhere and it is the best alternative to running. It will tone your legs and arms and burn many calories as well.
5. Warrior three triceps extension
This exercise is great for addressing your hamstrings, glutes, core and back. Take 8 or 10-pound dumb bells in your hands and bend forward from your hips. Keep your right leg straight and row the dumb bells to your ribs.
6. The get up
If you want toned and flat belly while blasting other muscles, this is the perfect exercise for you. This triceps movement will engage your core better than any other exercise.
7. The skater
This exercise involves moving on a lateral plane and it is especially great for developing ankle and knee stability.
8. The push up
This exercise will tone your upper chest and strengthen your triceps. It is a perfect exercise for those who want beautifully sculpted shoulders and sexy arms. You can do the pushups everywhere.
9. The Burpee
This movement addresses all your muscle groups. It can burn more calories than the hours of slow cardio. What’s more it can be modified to any fitness level.
10. The pull up
This exercise is perfect for strengthening the back, biceps and forearms. Pull-ups are among the most challenging exercises but they can be very helpful if you want to tone your body.
11. The plank
The plank is way better than the side bends, sit-ups and crunches. It will strengthen your entire core and it will prevent your back pain.
12. The spider crawl
This movement is great for hip mobility and strengthening your core.