Everyone who wants to lose weight and tone their body has to know that those endless hours spent on the treadmill or in cardio moves won’t help you to achieve your goals, because it can help you to become a smaller version of your previous fat self.

That is why you have to try resistance training, which will improve your strength and endurance and you will look so much better naked!

One recent study inspected all effects that resistance exercise has over the metabolic constraints of a non-alcoholic fatty liver disease. There were 53 patients and they were divided in 2 groups.

The first group made squats and pushups 3 times weekly for a period of 12 weeks and the other group did not performed any resistance exercises.

12 weeks later, they compared the effects. In the group that exercised, people were becoming fat-free and they improved their muscle mass and decreased the iron, fatty liver and insulin levels.

That is why resistance exercises can improve the characteristics of metabolic syndrome in the case of people who had non-alcoholic fatty liver disease.

We will show few very effective exercises which will never go out of style. Additionally, you won’t need any special equipment. They will help you to slow down aging, build lean muscle tone and look absolutely incredible!

The next exercises are the best when it comes 10 exercises that will help you to tone your body and to build up muscle.

They are called ‘compounds movements’, which means they will target more muscles simultaneously. As soon as you include them in your workout routine they will help you to burn fat more easily.

The Burpee

It will hit all the big groups of muscle and it will make your heart pump. With this exercise you will burn more belly fat than with all those hours of cardio. Additionally, you can modify this it to your fitness level.

The Pull Up

This amazing potent exercise can help you to tone your back. However, it can be hard at first, so you can start with easy alternatives before you succeed in the end.

The Squat

It is a basic movement that will help you to reshape your legs and butt. Bodyweight squats can be very challenging and if you want add intensity, try bare bell or dumb bells.

The Push Up

It will help you to strengthen your triceps, sculpt your shoulders and tone your upper chest and tone your core. They can be done literally everywhere and you can modify them according to your fitness level.

The Lunge

They are made to tighten up your butt and to tone your hamstrings. However, if you have knee pain change them with glute bridges.

The Spider Crawl

With this exercise you will improve the hips mobility and you will tone the core muscles

The Skater

If you move in a lateral plane you can develop knee and ankle stability. You can try joint jolting and minimum jumping for burning more calories.

The Plank

It is very effective exercise that will engage the entire core and your transverse abdominals as well. This can relieve and prevent back pain. You should try and hold the position for up to 1 minute.

Jumping Rope

This is the best way to substitute running. You will burn a lot of calories and you will tone the legs and arms. You can perform a ‘phantom’ skip – just pretend that you hold a rope.

The Get Up

It is a triceps move that will engage your core muscles and in the end you will finally get a flat, toned belly without fat.

These are 10 resistance and body weight moves that will help you get the body you deserve. You just need 15 minutes daily and strength, fat burning workout program!