Easy Weight Loss and Muscle Building Exercises

Easy Weight Loss and Muscle Building Exercises

Shed Weight and Build Muscles with these Simple Exercises

Exercises are probably the best and most preferable way to get lean muscles, loose some extra weight. Doing these exercises regularly not only help you to achieve fitness, but also provides you the strength to fight with many deadly deceases like Heart issues and cancers.

The trace of exercise can be found as early as 65 BCE by the Romans. If you consider yoga as exercise then it has started before 500 BCE, in Ancient India. But in 19th century, it has got the importance among peoples, specially security forces. And today exercise is an inseparable part of many individuals to reduce their extra weight.

Doing Exercises regularly can help people to fight with their obesity issues. There are tons of exercise types available that people do everyday to build muscles and burn unwanted fat. Most of them can be done outside home, but there are many exercises can be practiced in your residential area. Because these exercises are very simple but very effective to build muscles, burn your extra fat and positively work for your health and Fitness.

List of Simple and Easy Exercises

Walking

Walking

Lets start with the most easy exercise – Walking. But did you know that this simple workout can help your burn your extra fat? Well, walking help us to burn calories and then fat. But that’ll depend on your walking duration and intensity. You need to walk 20-30 minutes with good pace to loose considerable amount of fat.

Jogging

Jogging

Jogging is another simple but very effective fat burning exercise. If you can do this exercise regularly for 20 minutes, then you probably don’t need to do other workouts. You’ll be able to burn up to 225 calories per day with 20 minutes jogging.

Running

Running

Most people consider jogging and running are the same. But there is a prominent difference exists between them. If you speed is up to 6 miles per hour, then it’s jogging and if the speed exceeds 6mph, then you are running. You can burn up to 500 calories per day by running 30 minutes.

Crunches

Crunches

Apart from the basic crunches there are several other types of crunches exists like – side crunches, Twist Crunches, reverse crunches, bicycle crunches, vertical leg crunches, long arm crunches, roller boll crunches etc. But all of them can be used for one purpose – reduce the belly fat, strengthen it’s muscles and make it in shape. Crunches make your abdominal muscle powerful. People who wants to build six or eight pack abs, they regularly do it.

Bicycle Exercise

Bicycle Exercise

This is another simple but powerful exercise can be done at your home. Just lie down on your back and get started. You don’t need any bicycle or other equipment to do it. This easy workout not only help to reduce weight, but also good for your overall health and fitness. You can cut the risks of heart diseases, some type of cancer, The muscle building in your lower body parts will get boosted with this workout.

cycling

Cycling

This simple exercise method can provide you numerous benefits. Doing it regularly not only help you to fight with obesity, but with other multiple diseases. It improves the Heart and brain function. Most importantly this workout causes less stress and injuries than other types of workouts. It can boost your overall body strength and stamina by nourishing the muscle cells. You can burn up to 300 calories by doing 30 minutes cycling.

Swimming

Swimming

This may not be an easy form of exercise as many people even don’t know how to swim. But do you know that Swimming is a full body workout and 4th most popular sport in USA? It has the capacity to burn far more calories than other workouts. And you can do this exercise you don’t need to pay any money or use equipment. You’ll be able to build healthy muscles and fit body, good muscles, well maintained lungs and hearts, improves body balance and flexibility etc. with regular swimming.

Push Up

Push Ups

Push Up is a full upper body exercise and provides many benefits for our health and fitness. Today there are multiple types of push up you can found. You can do it easily at your home and won’t need any kind of equipment. You can get your body toned with it. The muscles of your arms, abdomen and back will grow with stamina and power. You may not be able to burn much calories with it, but get a shapely body for sure.

Squatting

Squats

It is another muscle building exercise like the push ups, but it works with the lower parts of the body. You can get attractive wide body muscles and powerful toned leg with it. With strong legs you can improve the total mobility and balance of the body. Squats can help you improve whole body flexibility and prevent injuries. Most fitness experts advice this workout when it comes to loose some weight.

rope-jumping

Rope Jumping

This is another example of simple and easy workouts that can be done at your home. You can burn up to 20 calories per minutes with Jump Ropes which is very beneficial for weight loss. But the benefits doesn’t end here. It improves some of our brain functions, agility, balance and movements of the body, bone density, overall cardiovascular health.

planks

Planks

This is rather a pose of the body than the exercise but provides many health benefits. Planks exercise improves the core strength of the body, boost metabolism, cuts the risk of back pain and injuries, flexibility and balance. This pose is very popular among the Yogis as they already knew it’s benefits thousands of years ago.

Lunges

Lunges

If you want a perfectly toned body and improve overall fitness, you must try lunges. And this easy exercise can be done in anywhere. With this exercise you can be able to boost spinal health, flexibility of the hips and legs, boost core body strength.

Bear Crawling

Bear Crawls

You can burn up to 100 calories per minute with bear crawls. People who wants to improve their strength, mobility and movements of their body, they should do this. You can strengthen the muscles of chest, forearms, shoulders, abs with it. And you can do it in your house.

This was our recommended easy workouts that can improve your fitness and get rid of your extra weight. You can choose 3-4 of them and starts from this morning. They won’t bear any burden for your pockets too. But you should look at your foods after the workouts because you need to eat healthy. See our food recommendation for your breakfast.

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