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TOP TIPS TO TONE YOUR ARMS
Summer has finally arrived, temperatures are rising and out come the short-sleeved tops. They may have been hibernating over the colder months but now's their chance to return to the wardrobe. What goes well with a tank top? TONED ARMS that's what! Follow these simple tips on exercise and diet to pave your way to perfectly sculpted, strong, toned arms.
Exercises
Resistance training is key to developing toned arms. Increasing your lean muscle mass helps to increase the rate at which you burn calories at rest, and helps to increase overall fat loss. By completing 12 repetitions of each of these exercises for 3 sets, 3 times a week you can banish those bingo wings for good!
| Exercise | Directions |
|---|---|
| Bicep Curls | • Stand upright with a dumbbell in each hand • Keep elbows close to your body • Have wrists facing towards the ceiling • Curl weights up towards your shoulders and return. |
| Tricep Dips | • Place arms behind your back on a bench • Slowly lower yourself until your upper arms is parallel with the floor • Push back up again until your arms are straight |
| Shoulder Press | • Hold dumbbell in each hand and raise arms to shoulder height with wrists facing forwards • Straighten your arms, pushing dumbbells together above your head until they slightly touch and return back down |
| Lateral Raise | • Pick up dumbbells and hold them by your side, wrists facing in • Raise the dumbbells out to the side to shoulder height and return to your side |
| Push Up | • Place hands on the ground shoulder width apart • Keep back flat and lower yourself keeping elbows close to the body • Draw shoulder blades back and down and keep core engaged • When you are a few inches from the ground push back up to start position. |
Cardiovascular Training - Incorporating high intensity cardio into your workout routine will help to reduce your overall body fat. This can be done on the treadmill, rower, bike, running outside in an open space or (even better) up a hill! You can choose the timings of the intervals to suit you. This could be an all-out effort for 20 seconds followed by easy for 20 seconds. Repeat this for 5 minutes, have a 1 minute rest, and repeat this 4 times. The same could be down with 30 second or 1 minute intervals.
Diet
As you get older sarcopenia (age related loss of skeletal muscle) can result in an increase in overall fat mass in the body. This is why it’s imperative include lean proteins in your diet to support muscle growth such as chicken, turkey or our Slender Blend. Avoiding processed food, sticking to complex carbohydrates (eg. brown rice and quinoa) and eating healthy fats (eg nuts and seeds) when combined with a variety of fruit and vegetables will help you reduce your body fat. All the better to show off those beautiful toned arms!
Although toned bums and abs may seem like the craze at the moment, having a strong upper body is just as important. Full body muscular balance is key so let’s make biceps the new booty!
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TOP TIPS TO TONE YOUR ARMS
Summer has finally arrived, temperatures are rising and out come the short-sleeved tops. They may have been hibernating over the colder months but now's their chance to return to the wardrobe. What goes well with a tank top? TONED ARMS that's what! Follow these simple tips on exercise and diet to pave your way to perfectly sculpted, strong, toned arms.
Exercises
Resistance training is key to developing toned arms. Increasing your lean muscle mass helps to increase the rate at which you burn calories at rest, and helps to increase overall fat loss. By completing 12 repetitions of each of these exercises for 3 sets, 3 times a week you can banish those bingo wings for good!
| Exercise | Directions |
|---|---|
| Bicep Curls | • Stand upright with a dumbbell in each hand • Keep elbows close to your body • Have wrists facing towards the ceiling • Curl weights up towards your shoulders and return. |
| Tricep Dips | • Place arms behind your back on a bench • Slowly lower yourself until your upper arms is parallel with the floor • Push back up again until your arms are straight |
| Shoulder Press | • Hold dumbbell in each hand and raise arms to shoulder height with wrists facing forwards • Straighten your arms, pushing dumbbells together above your head until they slightly touch and return back down |
| Lateral Raise | • Pick up dumbbells and hold them by your side, wrists facing in • Raise the dumbbells out to the side to shoulder height and return to your side |
| Push Up | • Place hands on the ground shoulder width apart • Keep back flat and lower yourself keeping elbows close to the body • Draw shoulder blades back and down and keep core engaged • When you are a few inches from the ground push back up to start position. |
Cardiovascular Training - Incorporating high intensity cardio into your workout routine will help to reduce your overall body fat. This can be done on the treadmill, rower, bike, running outside in an open space or (even better) up a hill! You can choose the timings of the intervals to suit you. This could be an all-out effort for 20 seconds followed by easy for 20 seconds. Repeat this for 5 minutes, have a 1 minute rest, and repeat this 4 times. The same could be down with 30 second or 1 minute intervals.
Diet
As you get older sarcopenia (age related loss of skeletal muscle) can result in an increase in overall fat mass in the body. This is why it’s imperative include lean proteins in your diet to support muscle growth such as chicken, turkey or our Slender Blend. Avoiding processed food, sticking to complex carbohydrates (eg. brown rice and quinoa) and eating healthy fats (eg nuts and seeds) when combined with a variety of fruit and vegetables will help you reduce your body fat. All the better to show off those beautiful toned arms!
Although toned bums and abs may seem like the craze at the moment, having a strong upper body is just as important. Full body muscular balance is key so let’s make biceps the new booty!
- OTHER STORIES -
WHY CARBS AREN'T THE ENEMY
Are you cutting out this key food group? Find out why we need to banish carbophobia!
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