Cosmetically, resistance training, shapes the body like nothing else can! You can develop muscles that increase the body’s metabolic rate, strengthens bones and makes you feel much better.

WEIGHT-TRAINING MYTHS
Myth: To lose weight it is better to do cardiovascular exercises than strength training exercises.

Fact: Both cardiovascular exercises and strength training exercises are necessary for weight loss.
Myth: Muscle turns into fat when you stop weight training
Fact: Muscle and fat have two separate and distinct properties. Muscle cannot turn into fat and fat cannot be converted into muscle. When you stop exercising the trained muscle eventually gets back to its pre- exercise level.
THE EXERCISES:
Do two sets of 12 repetitions each.

 
Requirements: Two 500ml water bottles, An armless chair, A carpet or mat

 
Squats: Hold water bottles in your hands, keeping feet shoulder-width wide go into a squat position by bending the knees; make sure your knees don’t go beyond the toes. Return to starting position.
Push-ups: Place your hands directly under your shoulders and point your fingers forward; keep your back straight. Slowly lower your body bringing your chest close to the floor, and then return to starting position.
Bent-over rows: Sit on the edge of a chair. Now lean slightly forwards from the hips. Keep your back, neck and head aligned. Hold the water bottles in your palms. Slowly lift up your hands bending them at your elbows and then slowly lower them down. Repeat 16 times.
Oblique crunches:
Lie on your back with your knees bent, feet flat on the floor with your lower back gently pressed down on the mat. Support your neck by placing your palms behind your head. Keeping your chin off the chest, slowly contract your abs and lift up your upper body. As you lift yourself up, twist to the right side, in such a way
that left elbow
goes towards the knee and then twist to the left side. Repeat 10 times for each side. Lower yourself and relax!

• Inactivity reduces bone density. Strength training toughens the bones and prevents osteoporosis.
• Strong muscles improve balance and posture. When you sit, walk and look tall, your confidence increases. clinical exercise expert