Cardio Exercises to Lose Weight

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Boost confidence by building muscles

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Building muscle will take time and consistency but it will definitely boost one’s confidence.  Fortunately, one can see the best results by choosing the best exercise to gain muscle, work hard and stick with it.

Best exercise for gain muscle

Build muscles either by working out at home or in a gym using the different types of exercises including – Pull ups – Push ups – Bench presses – Deadlifts – Squats with a weighted bar – Skull crushers – Planks – Crunches

Doing pull-ups can be the best exercise for gain muscles.  Grip onto a horizontal bar and place the hands keeping it shoulder-width apart, then lift the legs back.  Lift the chin up to the bar using only arms. Finally, lower down to the starting position.

How to do pull ups?


Push ups for upper body

Push ups make upper body work. Get into the plank position keeping arms positioned shoulder-width apart.  Then, slowly lower down until the chin reaches the floor and then push up to a starting position.  Repeat 3 sets of 10 push ups.


Try lifting the bar which is about 2.3 to 4.5 kg on each side.  Then position arms shoulder-width apart grabbing onto the bar.  Slowly lower the bar, then push up until the arms are fully extended upwards. Then slowly increase the weight.

Bench presses for gain muscle

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Deadlifts are the best exercise for gain muscles on thighs, glutes, and calves. Place a heavy barbell or 2 dumbbells on the floor.  Keep back straight and core engaged, then slowly bend the knees and lower weight back down to the floor.

Deadlifts – the best exercise


Add weights to a barbell and stand up where the bar rests comfortably just below the neck.  Keep the knees slightly bent and lift the bar up off the rack and move backwards 1 step to rest the weight on your back.

Squats with a weighted bar


Lie down flat on a bench with a bar by resting on the rack.  Lift the bar slowly by bending the elbows and then push the bar up until the arms are fully extended and bring the weight back down.

Skull crushers for gain muscle


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