5 Simple Exercises That Easily Transform Your Body Shape

Do you want to lose weight, or do you want to keep muscle and lose fat?

A diet can help you lose weight, but you can use body composition exercises to keep the muscle along the way. It’s not as complicated as it sounds. You just have to combine body composition activities with a diet full of lean protein to encourage weight loss and shape a stronger body. 

What Is Body Composition?

Body composition is your body’s ratio of fat to lean mass, including muscle, bones, and organs. Body composition is evaluated using body fat percent.

• Fit woman’s body fat generally falls between 21-24%.
• Fit man’s body fat generally falls between 14-17%.2

Before you start an exercise program, it’s a good idea to know your number so that you can measure your progress along the way.​ It’s easy to get overwhelmed with what works. But not to worry, Transform your body shape is easy! We combine simple exercising that’s effective that you can see results in 30 days – 45 days.  

Daily exercise is good for your health, and there are so many options and limitless information available. Maybe you have already try out some, but there is not much or even no results.

Follow the below 7 Simple Exercises Transform Your Body Shape

*Each sets with count of 8-16 reps.

 1. Push ups

Pushups are one of the most basic yet effective body weight moves you can perform because of the number of muscles that are recruited to perform them.

Your core should be tight, shoulders pulled down and back, and your neck neutral. Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.

** Complete 3 sets as best results. For beginner, you may start to stance with your knees if you can’t make it a prank position. 

2. The Burpee

Burpee could be a great exercise because it combines movements that may help strengthen your upper body.  Furthermore, it help you legs features a cardio element. Burpee that’s combine plenty of exercise areas that all wrapped into one!

The burpee, is a full body exercise and it used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a “four-count burpee”: Begin in a standing position. Move into a squat position with your hands on the ground. Has break it down for you and show you an easy way to get started with burpees, refer video below. 

3. The Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.

The Squat is a lower body exercise. You can do the bodyweight version, without added resistance (also called Bodyweight Squat or Air Squat), or with weights such as a barbell (Front Squat and Back Squat are variations of the Barbell Squat).

The Squat exercise mainly targets the thighs (quadriceps & hamstrings) and the glutes. However, core strength & stability, ankle mobility, back muscles, calves, and other factors play an important role when you are doing this exercise. PROPER SQUATS LOOK LIKE, runtastic.com

4. Situps

Situps are multi-muscle exercise, actually it work the abdominals as well as other muscles groups, including:

• chest
• hip flexors
• lower back
• neck

Muscle cells are more metabolically active than fat cells. This means they burn calories even at rest. By helping you build muscle, situps will help you burn more calories in the long run. Also, strong core muscles can help improve posture. Good posture can improve appearance without weight loss.

The sit-up is an abdominal endurance training exercise to strengthen and tone the abdominal muscles. It is similar to a crunch, but sit-ups have a fuller range of motion and condition additional. May also refer Situps vs. Crunches, healthline.com

5. The plank

The plank is an excellent abdominal and core exercise. It works not only the rectus abdominis, but also the other ab muscles and the core muscles that run from the pelvis along the spine and up to the shoulder girdle. To ensure you keep your core strong and stable, add the plank to your ab workout program.

Benefits
Strengthening the core is an important aspect of any workout program. Not only does a strong and solid core look good, but more importantly, it helps to stabilize, balance, and power the body during just about every other activity. Core strength is the basis for all coordinated and powerful athletic movements. A strong core can reduce stress on the joints and allow you to achieve better posture. The plank exercise can be used as the basis for a core muscle strength and stability test. The plank is more of a strength-building exercise than a cardio exercise, but by engaging a range of muscles it does boost your calorie burn a bit. How many calories burned depends on your weight and how long you hold the plank. Typically, a 150-pound individual will burn about 3 calories a minute holding a plank.

Keep Continue – Transform Your Body Shape

After 30 – 45 days you can see improvements in your muscular strength, endurance, and balance even just twice a week. 

This exercises will do your body good, but there’s always room to do it better and have better results in return. If you notice yourself breezing with sweat, focus to challenging more by:

• Adding 5 more reps, or one more set. 
• Adding more weight to your training
• Tacking your moves like squats and burpee

It always be more effective with tension workout, completing each move for a set amount of time instead of for a set number of reps. Transform Your Body Shape take time and determination at the same time. 

Check out the 9 Benefits of High Intensity Interval Training (HIIT)


In Fightzonesg, we motive each other to become better. GET MY FREE TRIAL