Sure, any exercise is technically “good for you,” but some exercises are better than others.
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!
A recent study examined the effects of resistance exercise on the metabolic constraints of non-alcoholic fatty liver disease. The 53 patients were divided into 2 groups: the first one performed pushups and squats 3 times per week for 12 weeks, while the control group did not do any resistance exercise.
After 12 weeks, the effects were compared. In the exercise group, people greatly raised the fat-free and muscle mass and lowered the levels of iron, insulin, and fatty liver. Therefore, resistance exercises improve the characteristics of metabolic syndrome in the case of a non-alcoholic fatty liver disease.
I will present some extremely effective and tried exercises that never go out of style. Moreover, they do not require any special equipment, but they will help you build lean muscle tone, slow down aging, and look absolutely irresistible!
The following exercises are the best 7 exercises to tone your body and build shapely muscle.
As soon as you incorporate them into your workout program, they will help you burn the most fat very quickly!
Here are 7 exercises that every women (and man) should start doing to boost their metabolism, burn calories, and tone up “problem areas.”
Remember, just because you start doing these 7 exercises doesn’t mean you’ll automatically transform your body. You need to start eating healthy and develop healthy habits.
I value my time and yours, so stop wasting your time with dead-end exercise, do these 7 exercises today!
Doing squats regularly is one of the fastest ways to transform your body. Squats are a total-body exercise that strengthens your glutes, core/abs, thighs, and improves your balance and stability. If you want to burn calories and tone your body, adding squats into your daily routine is a must. If you have a job where you sit most of the day, you’re setting yourself for not only disease and illness, but a poorly functioning body. Workout programs with squats can prevent disease and increase your body’s performance.
I know what you may be thinking, “I hate push-ups” or “I can’t do push-ups.” I have some good news for you! There are many different ways to perform push-ups and the more you do them, the stronger and better your push-ups will become. Push-ups are the best upper body bodyweight exercise a women could do, since it works major muscle groups like your chest, triceps, shoulders, and core. The biggest problem with push-ups, is most women do them incorrectly, so make sure to follow the link below to learn more to perform the perfect push-up.
3.) SPLIT-STANCE SQUATS
A split-stance squat is a lunge in disguise, without the strain on the knees. The split-stance squat is a great exercise to tone your glutes, hamstrings (back of thigh), and quads (front of thigh). Next time you find yourself watching TV, try 3 sets of 10 reps on each leg, paying close attention to your form, making sure to keep your weight on your front heel. Once you master the split-stance squat you can add a dumbbell bicep curl, overhead press, or just add extra weight to your squat. If you’re serious about toning your lower body and burning calories, the split-stance squat is a must-do exercise.
4.) MOUNTAIN CLIMBERS
Mountain climbers are a much better exercise to tone your core and flatten your stomach than crunches. The problem with most “ab exercises” is they lead to forward head posture, rounding shoulders, and only end up working your upper abdominal muscles. When you do plank type exercises like the mountain climber, you engage your entire core musculature and prevent the negative posture problems. You can even add a twist, a leg swing, or a forearm variety to your mountain climbers.
5.) PLIE SQUAT
If you have tight hips, sore knees, or bad balance the plie squat is a great alternative to the traditional squat. Plie Squats allow to work on your regular squat form, while adding variety to your exercise program and toning your glutes, thighs, and core. You’ll notice after a few sets of plie squats your core, legs, butt, and even inner thighs will be sore (the good kind). If you have a pair of dumbbells handy you can add bicep curls, overhead presses, lateral raises, or even just plie pulses to your program to really work your entire body.
Read most “exercise tips” blog posts and you’ll find running, jogging, or walking. Sure, those are all really great for you, but if you’re here looking for results, sprints will help you get there. If you’re thinking to yourself, “there is no way I can sprint, I can barely run.” I have great news, your sprint is your sprint. In other words, to “sprint” effectively is to run as fast as you can for 15-30 seconds. If your sprint is 3.0 mph then that’s perfect. Sprints are great for cardiovascular health, muscular endurance, and, of course, burning fat off your body. The best way to incorporate sprints into your routine is to sprint for 20 seconds and rest for 30 seconds (repeat 10 times). That’s it!
7.) PLIE JUMP SQUATS
This last exercise is a challenge exercise. Plie jump squats challenge your cardiovascular, strength, and burn more calories than a traditional plie squat. If you’re scared with the thought of jumping up and down in a squat position, no problem, try pulsing your plie squat for 10 seconds, then do 10 seconds of high-knees. This will prepare your lower body for the plie jump squat. Before you know it, you’ll be confident, strong, and ready to conquer more challenging exercises. The most important thing to remember about the plie jump squat is to keep your weight through your heels, by driving your hips back, and keeping your core engaged.
If you would like to try personal trainer guided workout videos with all 7 of these transformational exercises, click the image below to download a 7-Day workout plan using just your bodyweight.
If you think you don’t need help with your exercises or workouts, enter your email in the box below and then tell us what YOUR favorite body transforming exercise is!
In our groundbreaking new program called the Flat Belly System we use 20-minute metabolic workouts to burn stubborn belly fat in women over 30 that struggle with seeing results with exercise.
Why Should You Try Metabolic Exercises?
Yet, a lot of people forget that the majority of calories you burn are through the resting metabolic rate – the energy required to keep you alive with no activity. Having more lean muscle mass increases your RMR (resting metabolic rate – the energy that a person needs to survive without any activity), and metabolic training is better at gaining and preserving lean body mass compared to cardio training.
In other words, the more cardio you do, the more your strength and growth will be negatively affected due to excessive stresses put on both the central nervous system and working muscles, causing your fat and muscles to shrink down at the same time. And when you lose muscle, your resting metabolic rate drops, which means you’ll burn less calories when you’re not in the gym, i.e. during the bigger part of the day.
This might surprise you but…
Too Much Exercise Can OVERSTRESS Your Metabolism For Women Over 30 and Eating Too Few Calories (Especially From Carbs and Fat) Can STOP Your Fat-Burning Ability In It’s Tracks…Making You Gain Even More Belly Fat!
I know that sounds crazy. However the scientific research I’ll show you below proves that your body needs a SPECIFIC type of training so you can see amazing weight loss results
Think about it: you’ve probably witnessed those women at the gym slaving away on the elliptical machine NEVER getting anywhere….or the cardio-class queens who are “in shape” but have love-handles or a spare-tire…or maybe you are one of these women?
The truth is:
- You don’t need to purchase expensive supplements (that end up doing more damage than good)
- You don’t need to do hours of cardio every week (that ends up increasing a fat-storing hormone)
- You DEFINITELY don’t need an expensive gym, boot camp, or Crossfit membership
- You don’t have to starve yourself, count calories, or portion out EVERY single meal