1.Curl Those Biceps
Getting toned isn’t just about
losing fat – you need to build up the muscle underneath to create the perfect
balance of strength and tone. Skin and bones isn’t a good look on anyone, so we
suggest incorporating bicep curls into your workout. Don’t worry, you won’t
turn into the Incredible Hulk, women’s bodies just can’t physically grow
enormous muscle, especially without a cocktail of steroids and protein powders.
You don’t even need an expensive gym membership for this as you can pick up a
pair of dumbbells cheap or even use household objects such as gallon jugs or
food tins to get you started.
2.Think
Protein
Most women don’t get enough
protein in their diet, and this macro nutrient becomes even more important when
you are working hard to build muscle and tone. Your body needs those nutrients
to repair and build muscles after exercise and consumption of protein has been
scientifically proven to increase muscle synthesis by as much as 25%. Protein
also helps make you feel fuller for longer so it’s a win-win macronutrient! It
can be found in abundance in pulses (beans and lentils), leafy greens, egg
whites, nuts, milk and of course in meat.
3.Get Your
Dip On
Another great exercise to help
you get leaner quicker are dips. And more good news, you can do these at home
too. If you have a sturdy bar, a step or even just a chair propped against a
wall then you have no excuse to not get your dip on. For this movement you’ll
need to position yourself with your back against whatever object you are using,
then with your hands behind you (knuckles facing forward) grip the chair and
lower yourself down until your butt nearly touches the floor, then push
yourself back up again. Count to three as you go down and again as you come
back up to avoid rushing through the movement. This exercise works your arms as
well as your shoulders and your pectorals so you get a whole lot more bang for
your buck.
4.Incorporate
Lat Pull Downs
You’ll need to head to the gym
for your lat pulldowns so why not incorporate it into your gym session? We
promise you’ll notice the difference within days. Plus, this is the perfect
exercise to do between cardio sessions because you get to sit down! That helps
your heart rate lower between bursts of exercise and ultimately makes you
fitter. Using a pulldown machine, position yourself so once at chest level the
bar will be just in front of you, you can do this either facing the machine or
with your back to it. Grip the bar and pull it down to chest level, then slowly
let the bar return to the starting position. You should feel this working your
biceps and shoulders and it will give your whole upper body better definition.
5.Superfruit
Grapefruit
Researchers at Vanderbilt
University have discovered the miraculous weight-loss benefits of the humble
grapefruit, a fruit often overlooked due to its bitterness. However, you’ll
want to start stocking up on this juicy fruit because research shows that
drinking a half cup of grapefruit juice before meals can significantly aid
weight loss. The study was undertaken with obese individuals, some of whom were
given water to drink before meals. Those who drank grapefruit juice saw their
BMIs drop quicker than anyone else. So next time you rehydrate think to add
fresh grapefruit juice to your drink to help you shed those pounds a little
quicker.
6.Cardio Is
King
Doing strength exercises is
indispensable for building muscle and getting those arms more toned and
defined, but you’ve got to shed the fat on top so you can show off your hard
work to the world. This is where cardio comes in. Research conducted at Duke
University proved that sticking to a cardio program can increase your weight
loss twofold, compared to doing only strength training. What’s more, of the 119
overweight individuals who took part in the study, those who lost weight
through cardio exercise actually did on average 47 minutes less exercise per
week. So when it comes to losing fat there’s no question that cardio is king.
7.Lower
Weight, More Reps
If you’re new to weight
training it can seem pretty intimidating and it can be difficult to know
exactly how much to lift. In the gym some people grunt and strain their way
through 4 reps of the highest weight possible, but it doesn’t have to be like
that! Starting with lower weights can help to build your confidence and get
used to the exercises. What’s more, research at Canada’s McMaster University
conducted over a 12-week period shows that lifting lower weights is just as
effective as lifting heavy weights when it comes to strength and muscle size.
Just make sure that you up the number of reps (how many times you lift the
weight) in each set and you’ll be handing out tickets to the gun show in no
time.
8.Pump Up
The Push Ups
Push ups can be a bit of a drag
but they’re great if you don’t have a gym membership and are just doing
calisthenics at home. If you don’t have the strength yet to do a full plank
push up then there are two options to build up to it. The first is the wall
push up: place your hands on a wall about shoulder width apart and with your
hands turned slightly inwards. Step back from the wall at a 45 degree angle and
slowly lower yourself to the wall. If this is too easy you can do the same
thing on a table or chair – the lower the object the harder it will be. The
second option is a half-push up: on your hands and knees, place your hands
shoulder width apart and your knees far back enough to create a straight line
through your knees, hips, shoulders and neck. Then, lower yourself until your
arms are at a 90 degree angle.
9.Discover
Tricep Presses
Your triceps are the muscles
hiding underneath your wibbly wobbly arm fat, just waiting to break free and
see the light of day. It can be a tricky muscle to work out but luckily tricep
presses are here to help you get that all-round arm definition. For this
exercise you’ll need a dumbbell or a heavier household item that you can grip
tightly, because you need to raise it right over your head and we don’t want
any nasty accidents! Gripping the weight with both arms over your head, slowly
lower the weight behind you in a controlled motion, keeping your back straight
and your core engaged.
10.Rise And
Shine
Getting into the routine of
working out in the morning is our top tip for finally getting rid of stubborn
arm fat in record time. Northumbria University conducted a study on a group of
physically fit males and discovered that those who worked out before eating
breakfast burned 20% more fat than those subjects who ate before hitting the
gym. So jumping out of bed and working out straight away could be the secret to
burning that last bit of stubborn chub that clings to your arms.
HaveYou Tried The 21Day Flat Belly Fix System Yet?
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