Spring is closer than it may feel at the moment and NOW it is time to start working on sculpted, sexy and toned arms for the summer!
Here are some easy tips for sculpted, toned and sexy arms that include a sensible diet, cardio and arm specific training:
Eat a sensible and well balanced diet consisting of grains, protein, fresh fruits and vegetables and avoid trans fats that will cover up your hard work!
Eat at least 5 (small) meals a day to avoid food cravings and starvation mode (which will make the body store fat instead of burning it for energy).
Drink lots of water before, during and after exercising.
Do your cardio!
You may have the most greatly defined muscles hidden underneath a layer of fat – cardio will help reveal your beautifully sculpted muscles. Take a dance class, run, do the treadmill or anything that will make you break a good sweat. Do it 3-4 times a week for 45-60 minutes.
Don’t shy away from WEIGHTS! For women especially, it is a myth that you will “bulk up” from lifting a challenging amount of weights; unless you are taking steroids and/or have male levels of testosterone – you won’t.
Do multi-joint exercises – exercises that employ multiple muscle groups at once: chest presses, chest flies, push ups (for the chest and triceps), back rows, lateral pulldowns, reverse flies (for the back and biceps), etc.
When larger muscles are at work, not only do you get more work “done,” but you increase your metabolism for hours after the workout. That means you burn more calories even when at rest.
Work to fatigue…Establish an amount of weights for each exercise that you can do 15x (3 sets of 15 repetitions), but no more. So for example, if you are doing a chest press and you work with 12 lb. dumbbells and you get to your last repetition, and are able to do more – you are NOT working with the right weight. Keep experimenting until the weight is challenging enough to make the last 1-2 repetitions of your set very hard to complete. This is the kind of weight training that will increase your results!
As always warm up, do exercises with proper form, and stretch each muscle group worked for at least 20-30 seconds. If you are just getting started, check with your doctor first!
There are many books and magazines out there that can spark your imagination. You can also hire a personal trainer to help you prepare a well-balanced, safe and customized workout to fit your objectives.
Good luck and make sure to have fun!