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.

We 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 10 exercises to tone your body and build shapely muscle.

They are ‘compounds movements’, meaning that they target more muscles simultaneously, and are not in some particular order. As soon as you incorporate them into your workout program, they will help you burn the most fat very quickly!

The Burpee

This exercise hits all the major muscle groups and makes your heart pump. It will help you burn more belly fat than hours of cardio. Also, you can modify it to any fitness level.

The Pull Up

This extremely powerful exercise can tone your back to an impressive level. Yet, it may be difficult at the beginning, so you can practice a little with some simpler alternatives before you finally succeed in it.

The Squat

The squat it a basic functional movement which will help you reshape your butt and legs.  Bodyweight squats can be quite challenging, and for an added intensity, try dumb bells or a barbell.

The Push Up

This exercise will help you strengthen your triceps, get sculpted shoulders, and tone the upper chest. Also, it will significantly tone your core. You can do it literally everywhere, and modify it according to your fitness level.

The Lunge

Lunges are designed to tighten your butt and tone the hamstrings. Yet, if you notice pain in the knees, you can replace them with the glute bridge.

The Spider Crawl

This will improve the mobility of your hips and tone your core muscles.

The Skater

Moving in a lateral plane is of great help in developing stability of the knees and ankles.  For even more calories burnt, you can try jolting to the joints and minimum jumping.

The Plank

This is an extremely effective exercise which engages the entire core, including the transverse abdominous, which can prevent and relieve back pain. Try to be able to hold the plank position for a minute.

Jumping Rope

Skipping is a perfect substitute for running, and it will help you burn a ton of calories, and tone the arms and legs. Also, you can try doing a ‘phantom’ skip where you toss the rope to the side and pretend to jump rope by going through the motions.

The Get Up

This triceps move will engage the core muscles to an extremely high extent, so you can finally achieve a flat, toned and fat-free belly.

These top 10 body weight and resistance moves will help you finally get the body you have always wanted! All you need are 15 minutes and this effective fat burning, strength building workout program!

Sources and References:
losingweightdone.com
Videos Source: Shawna Kaminski
Other included sources linked in Losing Weight Done’s article: www.livestrong.com -- Original Article Source
diyshare.net