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Do you want to get rid of that extra arm jiggle? Well, I’ve got your answer to sculpted arms in weeks! Surprisingly, it does not take as long as you’d think to tone up your arms. All it takes is some time and some motivation. This post will give you a great arm workout that you can do in your own home! You will repeat this exercise three times a week, with one rest day between each day.
This arm exercise is called the “Three-Point Row”:
- Spread your feet hips distance apart from each other, and then stand with your right foot in front of your left, still hip distance apart. Then place your right arm on a bench or table, and hold a weight (5 lbs – 12 lbs depending on your level) in your left arm. You will hold your left arm (with the weight) in a right degree angle from your body.
- The first motion you will do is have your palm facing right (towards your body) and lower your whole arm. Then bring it back up.
- Next, after you bring your arm back up, you will rotate your palm to face back, and your fist is pointing to the ground. You will lower from there and bring it back up, like the last step.
- Last, you will rotate your palm one more time and this time your palm will face left (away from your body), then you will lower your arm and bring it back up, like the last two steps.
- You will repeat these steps 5 to 10 times, then switch arms and repeat.
**This workout is a little tough to visualize, so if you’d like to see a video on how to do it, click here.
Many people are so worried about their cardio exercise and running in general, and they forget that they are not working their arms, at all, while running. You have to do your own unique and individual exercises to work out your arms.
Remember, it is not difficult to do any exercises, necessarily. It is hard to find the motivation and time to do them. Once your ready to exercise, you are already passed the hardest part. Try and make exercise fun, and make your routine enjoyable. Next, stick to a routine. Try doing this arm workout for three weeks and see if there is any result at all. If you see results, that should definitely keep you motivated to keep going.
It is very common for people to become discouraged when they begin a new fitness plan. They plan this whole routine: Monday – Abs, Tuesday – Arms, Wednesday- Legs, etc. They think they will lose all this weight by going to the gym regularly and sticking to a workout schedule. Well, this is partly true. You cannot lose weight without exercising, however, the biggest factor in losing weight is your diet. Abs are made in the kitchen, not the gym.
Everyone has the ability to get a six-pack, but you won’t get it by doing a hundred crunches a day. The truth is everyone already has a six-pack, but it is just hidden underneath all that belly fat. The only way you are going to achieve those chiseled abs is through your kitchen. Of course, you can still do crunches regularly, and you will be that much further ahead.
One of the best ways to change your diet is to transition slowly. One week, try taking out your favorite treats from wal-mart. It will save you some money too! If you don’t have any sweets in the house, you won’t be as tempted to eat them. The next week, take out refined sugars and white flour. One of the best way to lose weight is by cutting out white flour. White flour has many dangers, especially if you are trying to lose weight; You can read why here. Trust me, you will not get your six-pack if you continue to eat white flours. There are a few more things you should change in your diet for those chiseled abs.
There are four more things you should change in your diet to achieve nice abs. First, add healthy fats to your diet such as nuts, coconut oil, and avocados. Second, increase your water intake. Third, add more lean protein such as chicken, or fish. Last, remember to track your calories and make sure you are burning more calories than you are eating.
Now, remember the saying that, “Abs are Made in the Kitchen, Not the Gym!” I’m not telling you to just eat right and forget about exercise completely. You still need to get your cardio in by taking a run on a treadmill, or by doing the stair stepper, or even elliptical. However, make sure you eat right at the same time, because that’s when the real results will come.
The trick to getting ripped is pushing yourself harder and harder every single day. This should sound challenging. Dropping weight and bulking up isn’t an easy thing, it is actually hard to do. It is going to take some discipline and that is the truth. So the question is, how do you motivate yourself when nothing less than perfect will do?
Keep a Journal
Accountability, this is a huge key to success. We recommend you keep a journal within which you record all the things you did throughout the day. Record the good and the bad. This is how you are going to become accountable. With each sentence you write you will be reminded of your accomplishments, and also your short comings. In a study done with some chicks, they determined that women who kept a journal of what they ate, lost on average 9 more pounds than their non-journalistic counterparts.
New Environment.
Of course you probably feel very comfortable in your cozy little bubble. We are not looking for cozy we are looking for hardcore change. Now the friends you have probably been great to you, and I am sure if they are truly your friends they will support you in your fitness endeavors. So either get them to accompany you to the gym two to three times a week, or find some friends that will accompany you.
The downside to this tip. Sever yourself from the things that are holding you back. Trust me it is really worth it.
Get a Mantra
This sounds quirky, but it actually works. Tell yourself something that you think is motivating. Last week mine was “Push it to Prove You are Alive” this week thought it has changed to “Nothing short of Perfect will work.” These have to be personal. read a motivating story about some team that wins the gold medal or rugby or something.
When you try to fight with the belly fat to eliminate it, you have to go through hardships to ensure that you eliminate the belly fat for good. Exercise and a healthy diet go hand in hand to fight body fat. Therefore, eating right is highly recommended. There are some of the delicious foods that not only enhance your taste buds, but also waistline too. You will be quite amazed to know that these delicious foods work towards belly fat elimination. These foods have been consumed by millions of people, and they found fruitful results out of eating them. If you are keen to get rid of belly fat, then you can read through the details about tasty foods mentioned in the following paragraphs.
Delicious Foods that Fight Belly Fat
Yoghurt: Yoghurt is an excellent food that fights belly fat as it enhances the bacteria growth and destroys other bugs that result in bloating up of belly. The creamy yoghurt is delicious, and also helps to eliminate belly fat. Yoghurt is basically a combination of carbohydrates and protein that helps to stabilize insulin that stores the calories as fat when there is a rise in the caloric level.
Bananas: Bananas contains potassium, which is highly beneficial for weight loss. Potassium is a mineral that restricts the amount of sodium in your body. It is very delicious, and can be eaten in various forms.
Berries: Berries acts like antioxidants that improve the blood circulation, and deliver good amount of oxygen to your muscles. Eat berries pre workout session in order to get your muscles into action.
Whole Grains: If you love carbs, then you can simply rejoice. Foods such as oatmeal and brown rice control the insulin level in the body as they are high in fiber. As per studies, whole grains largely contribute towards elimination of fat cells. The body absorbs and burns fat at a gradual pace for good energy through whole grains when compared to other refined carbs found in white bread or rice.
Avocados: Avocados contain monounsaturated fats that control the blood sugar level to ensure that there is no way for fat accumulation in your abdominal area. It also helps individuals to absorb carotenoids found in fruits and vegetables such as spinach, tomatoes, and carrots.
Chocolate Skimmed Milk: Chocolate skimmed milk consists of carbohydrates and proteins that help to promote muscle building. Drink chocolate milk after your workout session to make your bones strong as you get calcium out of it. Well, it goes without saying that chocolate milk is one of the most delicious drinks, and you will definitely relish it.
Fish: You may wonder as to how fish can be helpful to curb belly fat. Well, some of the fishes like salmon, tuna, trout, and mackerel contain omega 3 fatty acids in addition to good unsaturated fats. With the help of omega 3 fatty acids, you not only burn fat, but also increase metabolism.
Nuts: Nuts contain monounsaturated fats and polyunsaturated fats that control your blood sugar. Almonds, walnuts, peanuts have high content of magnesium, which is highly essential in order to maintain blood sugar level steadily.
Author Bio: Marguerite being a fitness enthusiast loves to blog on fitness and topics related to fitness. You can check out her latest post on How To Lose Belly Fat on her website.
Lately I have been trying to isolate the fundamentals of healthy living. What are the things that people should know or have to help them become more healthy. I thought of three different things that will be needed, keep in mind they are metaphorical. It doesn’t matter whether you are working toward a promotion at work or if you are trying to fit back into that dress you wore in high school, these three metaphorical objects are a sword, a shield and a mirror. These will keep you on your path to self betterment, all you have to do is remember them and keep them in mind.
The sword is the offensive power you will need. You are not going to win any battles unless you have the strength to put forward some blows. I am not talking about hurting anybody. I am talking about fighting metaphorical battles. If you want to lose weight you are going to have to stand up and fight to cut back the grease. If you want a better job you are going to have to go show your experience, which means your past work and labors. A sword goes in your right hand. With a great sword you will be able to easily carry forward.
In the left hand, close to the heart, is where you will hold the shield. In life there are many battles that we cannot win. There are things we have to shield ourselves from.There are times when distancing ourselves is the only way we can protect ourselves. Just as the sword will carry you forward, the shield will keep you unharmed.
A quick interjection if I may. The three objects being metaphorical could be described as, well anything, even simple things as a line. I find it interesting that the triangle is the most stable and structurally sound shape of them all.
At the base of your triangle you will have a mirror. Imagine you are on a path, the sword is cutting through the shrubbery and the shield is protecting your from beasts. It sounds a bit mid-evil, but lets continue. The triangle will be at the top of the path, making an arrow pointing forward. The mirror plays a very important role. Being that it is the base of the triangle it allows you to look back to make sure the bath is still in line behind you.
This may be a complicated for some to understand. The idea is to watch yourself and keep in mind what you want to become. If you have ever heard the story of David you will know that he was overcome by pride. The mirror is protection against ourselves. However, it also serves as a reminder to help us know what we are working toward.
Digestion is a huge part of weight loss. This much a toddler could tell you, that is if he was ever concerned with his weight, which is very unlikely. The intestines play a huge role in the digestion and metabolism process, which of course are major factors in calories being burned. Right. So how do you take care of your intestines and help them help you to digest foods better? The intestines are filled with a lot of bacteria. Some of these bacteria are bad, but for the most part these are all going to be really good. These bacteria work to break apart the food that you consume, so that you can take the nutrients into your blood and pass the rest on to, well, you know where.
A great way to stimulate the small intestines and get them working the best they know how is to completely empty them out. Sort of like a factory reset on your Andriod, you know, get all the crap out of it. Now, there are a few ways to do this. Of course you could use laxatives, natural laxatives like foods high in vitamin C and fiber are going to be much healthier than the laxative drink mixes. These medical laxatives, this are dangerous and should not be used unless it is absolutely necessary, which hopefully is never. However there is another way, a more discreet way of excreting that refuse. It is by running.
Have you ever heard of “Runner’s Runs”? Well, it is a thing. What happens is runners poop themselves. It is gross and it is uncomfortable, but it happens. Depending on your athletic ability you may have to run farther to get the same draining affects. Usually you can hold it in long enough to make it to a safe point before discharge. Anyway it is a great tool for weight loss, just run until whatever you have in you starts coming out.
Isn’t it every dieters dream, eat more and lose weight. This whey you don’t have to feel the pain of insatiable hunger, and, better yet, you do not have to cut back on nutrients. The tricks to eating more and losing weight are actually quite easy.
Trick one: Eat on Schedule
According to Satchin Panda, PhD, The body burns more calories at different times of the day. The interesting thing about this is that those times totally depend on your eating habits.
Keep a routine schedule. Eat at the same time everyday. This will get your body used to the caloric intake and that way it will be prepared to blast the consumed calories as soon as they hit the base of the belly.
Trick Two: Eat Smaller Portions
The belly isn’t that big, but it can stretch pretty good. Put your hands together at the finger tips with your palms apart. That empty space in between your fingers, that is a rough estimate of how big your belly is. for some it maybe smaller and for others it may be bigger. The stomach is very elastic and can stretch father than Adele’s pants.
Eating smaller portions will keep your stomach from over stretching, and developing a pop belly. This will allow you to eat every two to three hours. Just make sure the portions are not too big.
Trick Three: Account for Bedtime
When the body goes into slumber-mode it burns very few calories. So most of what you eat right before bed is just turned straight to fat without ever having a chance of being burned. So here is what you do. Eat three hours before you go to sleep. This may sound difficult, but it will make a huge difference in your waist line. If you absolutely must have a snack to cozy your appetite and comfort you to rest, then try some cottage cheese. This is a slow digesting protein that is low in calories, so it wont do a lot of damage to your fat deposits.
What was he eating that made him look like this?
Breakfast: 2 eggs and some good fat (something like avocados or almond butter).
Snack: protein bar
Lunch:Chicken, tuna, or albacore wrap with a salad
Another Snack: Apple and almonds, or another protein bar
Dinner: fish or chicken (lean meat) with brown rice and a salad.
Yet Another Freaking Snack: Protein shake.
So that is what Ryan did. He at six meals a day. the trick to keeping a lean looking physique, besides exercise and healthy eating, is eating smaller portions throughout the day. Doing this allows you to keep your stomach tight and un-bloated. So yeah, that is it, eat less more. Of course, you have to be eating healthy things and also incorporate a good amount of exercise.
It has been a week since I began my resolve.
I run a couple miles every other day, on the days I don’t run I bike. I found that I can only do sprints twice a week, because they kill. I literally feel like my heart is going to explode after sprints. Not to mention my legs are sore for at least two days.
The running and biking is all to strengthen my heart. I have noticed exercising makes my determination muscle (if that is a thing) stronger. I can push myself much harder than I was at the begging of the first week. It is funny. I haven’t ‘seen’ results yet because it has only been one week, but I can definitely tell I am getting stronger.
All the cardio exercise is only to help me with my strength training. However I only work with body weight resistance so as to keep a very lean physique. I have been trying to build upper body strength to improve rock climbing ability and just to look sexy as hell when I take my shirt off. So I have been doing 3 different exercises in a circuit every other day: push ups, dips, and pull ups.
First I do push ups. But I don’t do them like a boring gym teacher. I mix it up each time. I figure how often do you move your arm in the same motion when actually using it to climb or pass a basket ball? The answer is hardly ever. So I do some less traditional push ups.
Hindu Pushups
One leg push ups
One Arm Push ups.
Understand that it really helps to diversify your exercise. It helps you to exercise more muscle harder, the exercise becomes at least three times more effective when you start doing the more ‘creative’ exercises. So yeah get creative with it.
Last Sunday I came home from work and started writing in my journal. That is when I found it, starring at me on a blank page of paper, an entire page full of white resolve.
So I scribbled down what I intended to accomplish. That is the first step, determine what you want.
Then I started thinking about how I was going to do it. Step two, write down comprehensive steps to achieving your desires.
I meditated on that for a while, trying to really get an idea for how much work and pain it was going to be. Then I drank some tea and went to sleep.
At 6 in the morning on Monday I woke up, ate breakfast and started to put the resolve into action. Step three, do it.
So far it has only been two days since the routine began.
Resolve: I am going to gain pectoral mass and tone my stomach till it looks like 16th century cobblestone. I am also going to run a marathon and climb a v 12. The V 12 is going to be the hardest, but I think I can get it. No. I know I can.
Plan of Action: I am going to do HIIT every other day except on the weekends when I will just go for a jog. I am going to do 100 push ups a day. I think I might even try to do one of those workout routine videos like insanity or p90x. Of course, along with that I will be climbing regularly.
First Step: Monday at 6 am I woke up and started the routine. Monday at 7: 15 am I got sick from running sprints and puked up my breakfast.
I think I am doing good. I am going to keep you guys informed and up to date. So check back and see how I am doing.