Adios Arm Flab!
Tank top season is almost upon us and I'm pretty certain no one wants to be flaunting arm flab. The good news is that you have just enough time to tighten up before you whip out your entire sleeveless, strapless, summer wardrobe. Add this total toning upper body routine to your exercise regimen (which should include daily cardio and a healthy diet) around 3-4 times a week and you should notice firmer arms in no time:
*Repeat this routine three times, back to back. The weights suggested may be more or less than what you should be lifting. When picking the appropriate weight, you should be able to maintain the proper form for all repetitions. Your last rep should be very difficult, yet still keeping form. Do what you can and take breaks if needed. Quality over quantity!
The stronger and healthier your body is, the better you will feel every day - so get motivated and get out there!
Hey Pretty Girl - Kip Moore
There really is no such thing as "toning" or "spot reduction" via the use of isolation exercises. The best way to fix that upper flam arm would be to lower overall body fat - by establishing a caloric deficit i.e. burning more calories than you consume everyday. Caloric deficit can be achieved either by eating less, exercising, or both.
ReplyDeleteThe isolation exercises you suggest won't do anything to burn the fat, but will rather, promote formation of muscle, which will actually make the arm appear bulky, in addition to fat - obviously what you're not trying to achieve in this situation. Moreover, you can't spot reduce fat thru isolation exercises.
So, really, don't bother with these isolation exercises, just focus on burning fat by eating less than you normally do, performing cardio (running, cycling, etc.), or a combination of both. Caloric deficit is key. It really is that simple.
Thank you for your input! It's always good to receive different viewpoints on topics such as this one. I do agree that caloric deficit and cardio are two major factors in achieving weight loss and lowering body fat percentage, which is why I stress pairing any of the workouts I recommend with consistent cardio and a healthy diet. I also make sure to pair strength routines with cardio moves, such as the mountain climbers and jumping jacks (which keep your heart rate elevated). That being said, strength training is a third (and very important) factor in maintaining weight loss and a healthy body overall.
ReplyDeleteLight strength training (such as the weights recommended for the workout above) will not 'bulk up' your arms (a lot of women's purses weigh close to 7 lbs and they don't look like The Hulk!). Pairing these exercises with cardio and a healthy diet, will increase your proportion of lean mass (muscle) to fat mass and result in more calories burned (muscles are highly active tissue and require more energy to maintain than fat - even at rest). Strength training has also been shown to help prevent muscle and bone deterioration - which can begin as early as your 30's. I would recommend participating in a light and balanced strength training regimen 3 times a week.
You have to be careful with the mindset of eating less when trying to lose weight. If done in a healthy way it is effective, but it is important to stay in a safe caloric range that keeps your metabolism kicking and burning the calories that you're working so hard to keep off (eating too much less can trigger starvation mode, which sets your metabolism at a stand still).
Thanks again for starting a discussion! Please feel free to contact me via email if you have any other questions/comments/concerns.