We know that we definitely want to get rid of flabby arms or flabby triceps and not be embarrassed by the jiggling and the drooping. Sounds more like some dreaded disease!
Most women tend to deposit fat on the back of their arms in that secret little spot because during the winter months it’s quite often hidden.
And because it’s hidden we tend to ignore or neglect that particular area. Then spring and summer roll around and all is revealed. The jello has set in!
So how do we get toned shapely firm upper arms?
You need to clean up your diet as in eat clean foods. There is no point performing a million gazillion reps in weight training for your triceps, zeroing in on that one particular area, if you’re eating junk food. You retain the weight over-all and you cannot spot reduce. You need to lose the weight from all over, become a healthy eater and perform arm toning exercises.
So cleaning up the diet is number one.
Eliminate starches and cut out as much sugar from your diet as you possibly can. Sugar can be hard to detect because its hidden in so many foods these days, so in reality you are eating probably more than you know. Learn to read labels; you have to become a food detective!
Starches are foods like rice, potatoes, pasta, breads etc. These starchy foods convert to sugar very easily and add on the extra pounds contributing to flabby upper arms.
Make sure you eat high-fiber carbohydrates early in the day, such as oats, sprouted grain bread (preferably without sugar) and wild grain rice.
After 3pm eat carbs from veggies and fruit only. So for dinner have some lean meat with a salad or vegetables. Don’t eat real sweet fruit. It’s still loaded with sugar. Stay away from bananas, and pineapple. Stick with blueberries and strawberries. Eat an apple a day. Apples are very good for your liver. A clean liver will burn fat!
Use Strength Training To Tone Upper Arms
Start a strength training program, yes lifting weights that target and define the muscles in your arms. Spend more time building the muscle, not too much on cardio. You need to build the muscle to burn fat and also to sculpt and tone the triceps.
Last but not least, do some cardio. I like interval training the best. Interval training is simply alternating between periods of very high intensity followed by periods of lower or recovery intensity. An example of this is to run hard, sprint for a short distance getting your heart rate up and then walking or slow jog for the same amount of time. If it is not possible for you to do sprints, just do your cardio at your pace and level, for a longer period of time.
Arm Toning Exercises for Flabby Arms
Stand upright with your feet in Pilates V. (heels together and toes 5-10” apart) Slowly round forward as you reach toward the mat. Lower your head and begin to roll down slowly. Keep hips aligned over feet. Walk your hands out along the mat until your body is in a push up position. Lower the knees if you are doing your push ups from the knee position. Support you lower back by firming your bottom and lifting your belly up towards your spine.
Bend your arms to lower the torso down. Keep elbows tight to the sides of body. Aim to lower down to just above mat. Perform 3 sets of 3.-5 reps.
Biceps Curl Side
Standing in a Pilates V. Lower the arms down in front of you and elevate them directly back up and out to the sides. Palms should face the ceiling.
Curl arms up from the elbows toward the ceiling. Repeat 5 times inhaling as you bend in and exhaling as you extend out.
Standing in a Pilates V. Arms out to side bent at elbows. Close arms in front of you aiming the palms and inner elbows toward one another. Create resistance with each move pressing the arms together and pushing them apart with energy. Do 10 reps.
Bench Dip with Straight Legs
Face away from bench or 2 chairs. Hands on bench or one hand on each chair.
Legs are stretched out straight in front
Lower body down to floor bending elbows.
Do not move body from waist down
Lower as far down as you can without strain and lift up bending from elbows
Stand upright next to a bench or chair. Place one arm on the bench. Your upper body will be slightly bent over so you are placing your hand on the bench or chair.
Holding the dumbbell raise your elbow so your upper arm is parallel to the ground. Your elbow should be bent at right angles and lifted high
Extend your elbow so your entire arm is parallel to the ground.
You are only moving the arm from the elbow, squeezing triceps (back of arm).
Slowly return to the start position and repeat for the desired number of reps before changing arms.
Overhead Triceps Extensions
Stand upright, with your feet shoulder width apart.
Hold your dumbbell directly above your head with arm fully extended. Clasp elbow with free hand for support.
Slowly let your elbow bend so the dumbbell is lowered behind your head or across to opposite shoulder.
Extend your arm back to the starting position. Repeat for the desired number of reps and switch arms.
Lie flat on a bench. Hold the dumbbells directly above your chest with palms facing each other.
The Dumbbells should be just about touching each other.
Keeping your shoulders locked, let your elbows fold so the dumbbells are lowered down to either side of the head.
Extend both your arms back to start position and repeat
The Fat Burning Furnace Program authored by Rob Poulos is a road-map to igniting the spark you need to get into your desired shape. This includes getting rid of flabby arms and toning and firming your triceps.
You will learn why strength training is far more important than running for miles on a treadmill and how and why it will ignite the Fat Burning Furnace and tone your body.
Fat Burning Furnace is amazing for toning arms and losing weight and you don’t have to spend hours in the gym!
Rob definitely knows his stuff when it comes to losing fat and getting the body you want and if you find the resistance training a little scarey, don’t worry, he has an excellent plan for women and its fast and simple and will get you results!