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Exercise Workouts - Exercise Program For Getting Toned Arms
Exercise Workouts - Exercise Program For Getting Toned ArmsBy Shannon Clark
Many people start up exercise workouts every day that are targeted at getting rid of that 'under arm jiggle'. For you, the problem may not be underarm jiggle, however rather that you just don't have the muscle definition and tone that you would like with your arms.
Regardless of what your particular situation is, many mistakes are made when this it he exercise goal. Most people will end up going into the gym and start performing bicep curls, thinking that this will assist and help give them shapely arm muscles that they can show off in sleeveless shirts. While bicep curls are definitely beneficial as part of an exercise or workout program, they aren't necessarily the greatest way to go about doing things.
Here are three big factors you need to keep in mind.
1. Your Overall Body Fat Percentage
The first thing you must think about is what you're overall body fat or adipose tissue percentage is. If you are at a high level, it's not going to matter how large your muscles are, you will simply not see the results you're looking for.
Muscle definition is a level of body fat or adipose tissue levels, therefore step one is getting on a good weight loss program to help get rid of this excess fat. That should be your number one exercise priority if this is a factor for you.
If you are already within a good body fat or adipose tissue range, then it could be a lack of muscle development that you need to focus on instead.
2. Targeted Weight Training Exercises
Next up is the need to focus on the correct weight training exercises that will deliver you the greatest results.
As mentioned, bicep curls seem to be the primary choice here - which isn't so great. Truth be told, if you actually look at the volume of muscle mass in the arms, the greatest portion of muscle comes from the triceps, therefore it's actually these that you should be working on the most.
Plus, the triceps are usually where that under arm jiggle originates, thus it's a good place to start.
The biceps will assist and help to form that 'peak' in the arm, which is very attractive as well, however generally speaking, the biceps don't need to be trained to nearly the extent they often are.
You would be better off focusing more of your training on exercises such as tricep kickbacks, overhead extensions, rope pull-downs, and triangle push ups (which target the triceps more).
Also keep in mind that the bench press will also hit the triceps, as will the shoulder press so these should definitely be included as well.
3. Cardio Selection
As part of the weight loss program to bring down your body fat or adipose tissue percentage, there's a good odds you'll be including some cardio training.
It's going to be a good idea to try and perform cardio that also works the arms as well, over cardio that is strictly targeting the legs.
So, for example, rather than using the treadmill, use the elliptical. Or, rather than biking, consider rowing. Skipping and swimming are also good exercises that will work the arms as well. Whatever you do choose, be sure you using proper form also, as many people will 'cheat' with the workout - particularly when using the elliptical.
So, if your exercise goals include improving the way your arms look, keep these three points in mind.
Get a FREE fat loss report and learn more about how you can end to your battle with weight loss permanently.
Shannon Clark is a certified personal trainer, fitness writer, and co-author. She specializes in helping and assisting those looking to make dramatic changes in their body reach their goals. View more information and details here.
,Six Pack Abs - Factors Needed to Get Six Pack Abs
Six Pack Abs - Factors Needed to Get Six Pack AbsBy Shannon Clark
Like many people who are consistently going to the gym, it's likely that one of your primary objectives is getting those six pack abs. Everyone wants them.
While most females don't want to see the same amount of muscle definition in their abdominals (abs) as males do, nothing says 'fit' better than a nice toned stomach.
Regardless of the extent you want to take it, there are factors that are needed in order to get the results you're looking for.
Here's your abdominals (abs) factor list.
Dietary Adherence
The old saying 'abs are made in the kitchen' couldn't be more true. In fact, I'd go so far to say that in order to get good six pack abdominals (abs) showing, your number one priority should be diet - even more so than exercise.
Truth be told, six pack abdominals (abs) are about 90% diet, 10% workouts. With extra fat or adipose tissue covering those abdominal muscles, no six pack is going to be seen.
Plain and simple.
Proper Posture
While this is not going to directly affect fat or adipose tissue burning or anything like that, proper posture is going to put the results in the right 'place' so to speak while you are standing.
If you've ever noticed what your abdominals (abs) look like when you're slouched compared to what they look like when you're straight, you will definitely see what I mean.
Stand tall and make your six pack abdominals (abs) show.
Sprint Training
If you want to ramp up your fat or adipose tissue loss as greatest as possible, get rid of those steady state, moderate paced cardio sessions.
Not only are they boring however they are not going to do anything for the metabolic rate - if anything, they're actually going to slow it! This is definitely not what you want.
Instead, do one or two sessions of sprint training each week.
Theseare key to fat or adipose tissue loss success. You could still live without them if you really wanted to, however it would mean even stricter dietary adherence, which most people struggle with.
Most often, one or two sessions of sprints are easier to deal with than such a strict weight loss diet.
Compound Lifting Exercises
Next up on our list of abdominal (ab) factors is compound lifting. Why? Compound lifts - bench press, squat, deadlift, military press, and bent over rows, are going to be ramp up that metabolism the most - more than any other single exercise.
Since they utilize so many different muscles, you'll be getting a full body workout with only a few lifts.
This will also really cut down on your workout time. It's really a win-win situation.
Determination
Finally, the last factor that's needed if you really hope to achieve maximum results as far as six pack abdominals (abs) are concerned is dedication.
Is getting a six pack easy?
No. There's no point in lying about this as it will only offer false results.
Is getting a six pack possible?
Most definitely - as long as you have the right training and nutrition (diet) program. If you don't, those six pack abdominals (abs) will stay elusive to you.
Learn more about getting six pack abs and end to your battle with weight loss permanently.
Shannon Clark is a certified personal trainer, fitness writer, and co-author. She specializes in helping and assisting those looking to make dramatic changes in their body reach their goals. View more information and details here
,Weight Lifting - Top Six Reasons Why You Should Be Weight Lifting
Weight Lifting - Top Six Reasons Why You Should Be Weight LiftingBy Shannon Clark
If you aren't including some form of weight lifting on your program whether your goal is fat or adipose tissue loss or muscle building, you're making a big mistake.
Weight lifting has shown to have a large number of positive benefits on both your health and fitness levels, and is a very cost effective activity to be performing.
As far as weight loss or weight gain is concerned, weight lifting is the preferable exercise as well.
Here are some of the big benefits this workout program has to offer you.
Increased Calorie Burning
Immediately following a weight lifting session, you're going to see an increase in calories burned meaning you'll continue to blast fat or adipose tissue even after the workout is over.
If you had wondered over to the cardio session and performed a moderate paced cardio workout for a good thirty to sixty minutes, that calorie burn would be a great deal lower - in fact, you pretty much would only be burning calories while you were actually doing the exercise.
Increased Bone Health
Next up is an increase in bone health experienced. Any type of weight bearing exercise will have a positive effect on your bone health, however strength training in particular is really going to help with the bone remodeling process, helping them to grow stronger.
If you have any concerns over osteoporosis development, you'd be making a massive mistake not to include strength training as part of your regular workouts.
Increased Body Appearance
If you're currently overweight and use cardio training as a means to lose weight, you're just going to transform yourself into a smaller version of yourself.
But, if you lose that weight with strength training, then it's a whole different story.
Those who strength train will completely reshape the way their body looks, so they not only lose the fat, however become more shapely and toned in the process.
Easy Time With Weight Maintenance
Because, as already stated, weight training helps with muscle retention, when you weight train you will assist and help increase your metabolic rate over the long haul, making weight maintenance much easier into the future.
The more muscle you have, the more food you can eat without gaining weight. Sounds like a pretty good reason to strength train, right?
Reduction Of Injuries
Finally, the last reason why you should be strength training is because it will assist and help to prevent injuries into the future.
The stronger your muscles and connecting tissues are, the less risk you run of them becoming torn when any given movement is made.
One thing to note though is that it's critically important that you are using proper form when doing your strength training activities, otherwise you're only going to b setting yourself up for injury from the strength training activity itself.
So, next time you're wondering whether strength training is for you, don't think twice about it. The benefits are so clearly obvious that it would be a very careless mistake not to include it in with your regular workouts.
Learn more about successful exercise techniques and learn how to change your body to reach your goals for good.
Shannon Clark is a certified personal trainer, fitness writer, and co-author. She specializes in helping and assisting those looking to make dramatic (sensational in appearance or thrilling in effect) changes in their body reach their goals. View more information and details at www.shannonclarkfitness.com