You are maybe spending multiple hours at the gym trying to lose weight by doing cardio but that will probably not give you the desired results in the time you have predicted for them to appear. Instead, you could try resistance training in order to explore how far your strength goes and have an appealing shape of your body.
A recent study researched the effects of resistance exercise on the metabolic constraints of non-alcoholic fatty liver disease. There were 53 patients who were divided into two groups: group one was doing pushups and squats 3 times per week for 12 weeks, while the control group did not participate in any sort of resistance exercise.
After it was done, the opposites were noticeable. In the exercise group, people raised the fat-free and muscle mass and had a lot less iron, insulin, and fatty liver. Therefore, resistance exercises have a positive impact on the characteristics of metabolic syndrome in the case of a non-alcoholic fatty liver disease.
Today for you we have some really efficient exercises that do not require supernatural skills or any specific equipment. They are functioning for a long time now and benefit your entire health.
The 10 exercises are:
1. The Burpee
This exercise gets to all the major muscle groups and encourages your heart to pump. It will furthermore help you burn more fat from your belly than the standard cardio. Also, you can modify this exercise to the desired level.
2. The Pull-up
This extremely useful exercise can get your body toned and perfect.Even though it may be difficult at the beginning, so you can practice a little with some simpler moves before you finally do the real thing.
3. The Squat
The squat it a basic movement which will help with reshaping the butt and legs. Bodyweight squats can be quite the challenge, but to get the best effects try dumb bells or a barbell.
4. The push-up
This exercise is beneficial for your triceps, so you could get sculpted shoulders, and tone your upper chest. Also, it will significantly tone your torso. You can do it at any place and modify it according to your fitness level.
5. The Lunge
Lunges are constructed so they could tighten your butt and tone the hamstrings. However, if you experience knee pain, you can replace them with the glute bridge.
6. The Spider Crawl
It will improve your hips and tone the muscles of your core.
7. The Skater
Movements in a lateral plane can be very beneficial for developing stability of your knees and ankles. If you want to burn more calories try jolting to the joints and minimum jumping.
8. The Plank
This extremely effective exercise engages your entire core, including the transverse abdominous, which is useful with back pain. Try to be able to hold the plank position for 60 seconds.
9. Jumping Rope
Skipping is a perfect substitute for running, as it helps you burn a lot of calories, and tone the arms and legs. You can also try the ‘phantom’ skip where you toss the rope to the side and pretend to jump rope by going through the motions.
10. The Get-Up
This triceps move is able to activate the core muscles to an extremely high extent, so you can result with a flat, toned and fat-free belly.