Posts Tagged ‘weight loss program’

Figuring out how to tone up arms can be extremely difficult if your source of advice is questionable. And unfortunately, most information on the internet is questionable. Thus, many women are completely lost when it comes to getting the lean and sexy arms of their dreams.

I know this is the case because of all the questions I receive on a daily basis.

But please don’t blame yourself. After all, a lot of the confusion is created by savvy marketers. With endless products comes endless misinformation.

So without further delay, here are 5 myths on how to tone up arms:

1. Working out every day is best. I strongly recommend NOT working out every day. This will leave you burned out, unable to get sleep and absolutely dreading the whole process. Your muscles and nervous system need rest in order to progress.

2. Both arms should have equal strength. I’ve never worked with a client who had equal amounts of strength in both arms. Over time, however, the difference will go away. Do not assume that having a stronger arm means something is wrong with you!

3. 15 rep sets provide maximum arm toning. Well, not really. You do not have to do 15 repetitions for every single set you do. Instead, aim for a more varied number of repetitions so that you target all of your muscle fibers.

4. If I get tired I should stop. Stop if you feel sick, otherwise keep on going. Bear in mind that when you push yourself really hard, your body secretes hormones that incinerate arm fat. There is no other way to get these hormones flowing.

5. If you’re sore a couple days after exercising, something is wrong! This simply means that you had an intense workout-just what you need to do to tone up those arms. And keep in mind that this delayed soreness will decrease as you eat better and your body learns to recover faster.

Please steer clear of all the marketing hype out there. Stick to unbiased sources of information and learning how to tone up arms will be that much easier. Only then will you get the sexy arms of your dreams!

About the author: Sought after writer, Katherine Crawford M.S., a Harvard fitness physiologist and former arm fat casualty, teaches women how to lose arm fat. Figure out how to get sexy and toned arms by exploring her website about arm fat right now!

Are you trying to get rid of arm flab? Have you been drinking energy drink upon energy drink to keep you active and to burn more fat? Well, there are downsides to drinking these caffeine-laden concoctions.

Letting go of energy drinks can be hard. They are ultra convenient and all you have to do is drink a bottle and instant energy is yours.

But you should be aware of the negative side effects of taking bottled energy for reducing arm flab:

1. Digestive issues. Energy drinks are loaded with caffeine. And one of the major side effects from chronic and high caffeine intakes is the slow degradation of digestive linings.

2. The covering up of poor sleep habits. Even though you may not feel the consequences of sleep loss because of the energizing drink, your body definitely feels it. And sleep loss is toned arms enemy number one.

3. Unconscious sleep sabotage. When you fall asleep, you’ll reawake at least 10 times. But the awakenings are so brief and light that you don’t remember any of them. Too much bottled energy during the day can increase said awakenings. The end result? Poorer sleep without you being aware of the cause.

4. Increased stress. Energy drinks stimulate your adrenal glands to release epinephrine, dopamine and norepinephrine. All of which give you a tremendous surge of energy. Over time, the constant bombarding of your adrenal system can accelerate aging.

5. Low grade dehydration. Caffeine can mask many things. In this case, it can simultaneously mask and increase dehydration. Not a good combination for getting rid of arm flab. After all, hydration does effect metabolism and recovery from workouts. Moreover, it has a strong effect on your mood.

You are much better off sticking with loose leaf teas instead of energy drinks. However, you still have to be careful with abuse here. If some area in your daily routine is lacking, attack it before popping more caffeine. This will be a much better approach for losing that arm flab.

Get free advice on the top movement exercises for upper arms immediately by going to Katherine Crawford’s M.S. website Sleeveless in 7. And unearth how to get toned and thin arms in no time by visiting her blog about arm exercises right now!

Simply restricting calories ad libitum is a sure-fire way to failure. It is not sustainable and can make your arms blow up bigger than before once you stop.

So your best strategy is to eat a sufficient amount of calories for proper functioning, but minimize the amount of said calories going towards arm fat. And if less calories go towards arm fat, more calories go to your muscles (and brain!).

Basically, teaching your body to divert food stuffs to your muscles, brain and organs is the secret strategy to tone arms.

So here are 5 tips to tone your arms faster than before by getting more calories into your active tissues:

1. Avoid saturated fat. Saturated fat decreases insulin sensitivity. In other words, it blocks nutrients from getting into your active tissues. Not all saturated fat is created equal, however. Plant saturated fat should be consumed on a regular basis.

2. Have enough non-saturated fat. Non-saturated fats such as polyunsaturated, monounsaturated, etc, will help your body get more nutrients into your muscles as opposed to fat cells. This will really help you tone your arms at a much faster rate. As an added bonus, these fats will help you recover faster from your workouts.

3. Have some insulin mimickers. Insulin mimickers help insulin do its job which entails getting more nutrients into your active tissues. Thus, they allow your body to operate with lower levels of insulin. And lower levels of insulin translate into more arm fat burning.

4. Lose weight. Specifically, focus on losing body fat. As you lose larger quantities of body fat, your body will shuffle a higher percentage of calories towards your active tissues. This will help you tone your arms at a faster rate.

5. Resistance train often. Resistance training will be your best friend if you want to tone those arms. One way it will help you is by increasing the amount of glucose transporters on the surface of your active tissues. In other words, it opens up the channels on your cells so that they can suck in more nutrients.

Teaching your body how to starve fat cells and feed active cells is the key to toning your arms. If you really want to tone your arms I strongly recommend implementing the tips in this article. And remember, never starve yourself!

Get free and valuable information on the best movement exercises for flabby arms immediately by going to Katherine Crawford’s M.S. website Sleeveless in 7. And figure out how to get sexy and lean arms in no time by visiting her blog about how to get rid of arm flab right now!

There are many ways to perform arm exercises for women. And if you’re doing the inefficient ways, you could end up wasting a lot of time.

Even worse, you may hardly notice any results from all your hard work. And nothing is more demoralizing than busting your butt in the gym only to see little, if any change.

So here are some useful pointers on how to make arm exercises for women world class:

1. Get the full stretch when doing overhead triceps extensions. When doing a tricep extension, make sure you get a full stretch at the bottom of the movement. You’ll have to use lighter weights, but the long head of your triceps will get worked like nothing else. And the long head is the precise area from which arm fat hangs.

2. Squeeze at the bottom of triceps press downs. There are many variations to the triceps press down. However, the one thing you should do irrespective of the variation is squeeze your triceps when your elbows lock out. Although painful, this is an excellent technique for rapid arm toning.

3. Employ some negatives every so often. The positive portion of a bicep curl is when the weight comes up. Yet one of the most effective ways to accelerate arm toning is to focus on when the weight comes down. So next time you do a bicep curl, slow down the descent. You should feel a burning sensation!

4. Use heavy weights with lower repetitions. The idea that doing arm exercises with lighter weights and higher repetitions is optimal for arm toning is a myth. Don’t be afraid to use some really heavy weights in the 3-6 repetition range. As always, never let your form deviate.

There are always multiple solutions to every problem. And if you’re trying to get toned arms ASAP there are multiple ways to do arm exercises. In my experience, the basic exercises done with advanced techniques for maximum intensity always provide the best and fastest results. So stick to the basics, ignore the flashy gadgets, and you’ll be well on your way to sexy arm stardom!

Katherine Crawford MS, a Harvard exercise expert and former flabby arms sufferer, is an expert on arm exercises for women. Discover how to get sexy and toned arms now by visiting her website on arm exercises.

If you incessantly check your weight, you may be losing motivation very quickly. Keep in mind, however, that even though your weight may be going up, you could be making substantial progress in the right direction.

In fact, you might be losing fat while gaining weight. How can this happen? Well, usually water is to blame.

Now you may already be aware of the fact that water can lead to excess and temporary weight gain. However, have you pinpointed the exact source of your excess water gain? If you haven’t, here are 5 weight gain gremlins:

1. The weight of food. Although this sounds simplistic, many women overlook this factor. If you eat a big meal, you’ll instantly gain the weight of that meal. Period. Food has weight, and if the food goes into your mouth you gain that weight. And if the food is loaded with salt expect additional water weight.

2. Carbohydrates. You need carbohydrates to function properly. Without them, your brain would become extremely sluggish and you’d lose most of your ability to recover from exercise. And each gram of carbohydrate that gets pulled into muscle brings 3 grams of water with it.

3. Sodium. You probably already knew this one, but did you appreciate the magnitude of sodium weight gain? Most women grossly underestimate how much water they are actually retaining because of sodium. Too much sodium can make or break an already lean woman’s appearance.

4. Water. I’m not talking about drinking water, I’m talking about water hitting your skin. Believe it or not, you will absorb water when you shower or take a bath or enter any body of water. Many athletes have failed their weigh ins because of this skin-absorbing effect.

5. Lifting heavy stuff. By heavy stuff I mean weights. Weight training teaches your muscles how to hold on to more carbohydrates, and remember that more carbohydrates translate into more water coming in. Does this mean you shouldn’t weight lift? Absolutely not! In the long run you’ll be way better off if you do.

Please do not get compulsive with weighing yourself every single day. This is a surefire way to de-motivate yourself very quickly. And if you are having some water retention issues, the above tips can be a great starting point for troubleshooting the cause.