Lose Arm Fat

Flabby arms are a curse restricted mainly to women. Men gather fat in their biceps, but for women it’s all in the triceps, and after a certain age, no matter how thin she is, a woman inevitably get saggy arms. How much fat gathers on the underside of the arm is a matter of genetic predisposition and, of course, body weight. Taking off the fat to get rid of jiggling underarm syndrome isn’t impossible, but it takes a while and consistent effort.

If you’re already thin and don’t want or need to lose any more weight, but want to get rid of saggy underarms, stay with your sensible diet and aerobic exercise program, but add overall body resistance weight training, with a little extra focus on your triceps and biceps. Swimming, rowing, elliptical and dumb bell workouts are great cardio exercises for the upper body and involve working the arm muscles as well. Resistance training, which can be done with Pilates exercises as well as with weights, works on individual muscle groups. You should work your entire body with resistance training to strengthen all your muscles and keep them in proportion.

Ladies, thin, or not, don’t be afraid to build up your arms; you lack the testosterone that causes triceps and biceps to bulk up. You get fine toning and light definition, but just enough to show that you are healthy and fit. Resistance exercises will also strengthen your back, and studies have shown that people who regularly engage in resistance training are much less susceptible to osteoporosis. Resistance training points out to the body the importance of maintaining healthy muscle tissue and makes it depend upon fat for energy, rather than depleting muscle and gives you the lean muscles you want.

If you have access to a gym or fitness club use the cardio machines that stress upper body cardio exercises, and work with the rowing and weights machines. Cable curls are great for toning the arms. Kickbacks, where you place your hands behind your back and hold a dumb bell with both hands, bend forward from the waist, trunk parallel to the floor and bend the elbows just enough to bring your arms level with your back, work well too. In triceps extensions, grasp the dumb bell with both hands and raise it over your head, keeping your arms pulled inward, bend your elbows backwards until your lower arms are parallel to the floor.

These are just three of the simplest upper arm toning exercises. There are several more exercises, both cardio and resistance that will tone your upper arms. Combine these with a low fat diet and be patient and consistent. Work your entire body to get and stay trim and healthy, and you’ll get the body you always wanted!

Reduce Waist Size Fast

Contrary to popular belief ab exercises are not the best way to reduce your waist size. Every time I step into a gym I see people spending tons of time concentrating on ab exercises. Although they may help you strengthen the ab muscles, they will never burn the fat off your waist line. Ab exercises simply do not increase your metabolism enough to burn the fat and get the results you are looking for. So forget about doing hundreds of crunches, situps, leglifts, and hours of cardio.

The most effective way to reduce your waist is to do full body exercises. Working the legs, chest, and back are multi-joint exercises that can increase your metabolic rate for up to 48 hours. Once the fat burning hormones are released that fat around your waist doesn’t stand a chance.

So when you go to the gym have your workout planned. Do bench presses, squats, dumbbell presses, and other exercises that concentrate on the big three areas – legs, chest and back. Leave the cell phone at home and don’t use gym time to socialize. You need to make your workouts intense. Maybe 30 seconds between sets and 2 minutes between exercises.

As always nutrition is important to lose fat. Whether it be around your waist or anywhere else. All the crazy diet plans out there will deprive you of either carbs, protein, or good fat. Don’t mess with your bodies system with the not so healthy diets. Learn to eat 6 well balanced meals throughout the day. Give your body the ingredients it needs to run properly.

Different Types Of Gym Training Equipment

There are two types of different equipment. The cardio and the weights. The cardio section is made up of treadmills, bicycles, and elliptical trainers. These types of equipment usually encourage you to run or walk, thus getting your heart rate up. Cardio is incredibly good for your heart, as well as for burning fat. If it’s fat that you want to lose, then you should make sure that you get a good cardio session in at least three times a week.

The weights room is a bit different, as there is a lot of equipment that is targeted towards the different parts of the body. Here are some of the basics:

  • Barbells. This type of weight consists of a long bar in the middle, with weight plates on the two opposing ends. Weight plates can be added or subtracted.
  • Dumbbells. These are smaller versions of barbells that can be held in separate hands. These are a set weight, but you get sets of differently weighted dumbbells.
  • Weight plates. These go on the ends of barbells, as well as squat bars. They can however be used independently in certain specialized weight exercises.
  • Benches. There are different benches for different exercises, you get abdominal benches, and weight benches. The weight benches are there so that you can use different weights while being in different positions.
  • Stability balls. These come in the form of big Pilates balls that are also great for doing a number of other exercises. They can be used to do light weighted sit ups, push-ups and tricep dips.

So now that you know what some of the various types of gym equipment is, you should not be afraid to make sure that you get into the weights room and use it. You will build muscle tone much quicker than if you just do cardio.

Setup Total Body Workout

Why do they make this mistake? Simple, it is what is presented to them in every magazine they read, and website they click on. However, novice trainees lack the neuromuscular coordination that is required to stimulate enough muscle fibers that would require a week of rest. Not only that, but a total body workout composed of compound exercises will stimulate a greater hormone response in the body than any split routine cut out of a magazine. I have witnessed and talked to many trainees that frequent the gym with nothing to show for it. Quite simply, they are working out all wrong. A three day per week total body workout can produce more lean body mass than any split routine when utilized correctly.

A total body workout should be set up from largest to smallest. This means you train the largest muscle groups first, and your smaller muscle groups second. Your largest muscle groups include your legs, chest, and back. Shoulders, triceps, biceps, calves, and abdominals are your smaller muscle groups. For instance, triceps play a secondary role in all pressing movements. If you were to train your triceps first, your strength on bench press, or shoulder press, would be drastically reduced. Same goes for biceps. Training your biceps before your back will hinder your strength on all pulling exercises ,such as pull ups and rows. Remember, largest to smallest.

Next, you want to put your most physically demanding exercises first. Squats, deadlifts, and bench press are the big three. These are exercises that require the most energy and focus. This is not to say that squats cannot be done at the end of a workout, but you will severely limit the effort you can put into them if you do. As a result, your overall progress will be limited, too.

Example Workout #1

  • Squats (3 sets x 10 reps)
  • Hamstring Curls (3 sets x 12 reps)
  • Bench Press (3 sets x 10 reps)
  • Bent over Barbell Rows (3 sets x 10 reps)
  • Seated Dumbbell Shoulder Press (3 sets x 15 reps)
  • Barbell Curls (2 sets x 15 reps)
  • Triceps Pushdowns (2 sets x 15 reps)

Example Workout #2

  • Deadlifts (3 sets x 8 reps)
  • Hamstring Curls (2 sets x 12 reps)
  • Incline Bench Press (3 sets x 8-10 reps)
  • Pullups (3 sets x Failure)
  • Lateral Raises (3 sets x 15 reps)
  • Alternating Dumbbell Curls (2 sets x 15 reps)
  • Overhead Triceps Extensions (2 sets x 15 reps)

Notice the layout on both of these examples. The most demanding exercises are done first, with lower rep schemes. The lower reps for the first exercises are chosen because they will help build strength and lean body mass. The higher rep schemes towards the end of the workouts are more for muscular endurance. It would be extremely taxing to do heavy weights, and lower reps, on every exercise, which most novice trainees cannot recover from.

Fitness Ball

A fitness ball is an essential device in exercises as its unstable surface compels multiple muscle groups to work together to stabilize the body while performing the exercises, improving strength, balance and coordination. In this way using the ball helps develop the use of the core muscles.

The core muscles refer to your deep abdominal muscles, back extensor muscles, and your hip muscles. These muscles are all important since they support your lower back and provide a stable foundation for your body, and are considered to be vital in relation to stopping lower back pain.

There are a variety of ways that you can use a fitness ball. One way is to perform free weight exercises for your upper body while sitting or lying on the ball. This will require you to employ your abdominal muscles. Using the ball in this way, will not only strengthen the major muscle groups of your upper body as per the standard exercise, it will also train a variety of stabilizers that are not trained in the standard exercise.

You can use the fitness ball to perform a variety of weight free exercises. For example, you can perform push-ups with your hands or feet on the fitness ball. This is an effective exercise for your upper extremities as the unsteady surface of the ball forces the muscles of your arms, upper back, shoulder blade muscles, abdominals and lower back to increase their involvement.

You can also perform exercises like crunches on the fitness ball. Crunches are usually done on the floor, but when they are executed on the fitness ball, they become more difficult with a longer range of motion. This is because the fitness ball allows you to lay your upper back down on the ball and opens up the ribcage. This allows for a much longer range of motion and more focus your abdominal muscles.

Fitness balls can also be a valuable tool in nearly any exercise because they offer variation to your fitness exercises as well as making your body work harder. By exercising with the fitness ball, you have an opportunity to strengthen your core muscles and reduce your chance of injury.

Get Brady Quinn’s Body

One of my jobs for Men’s Health is to film exercise videos. And recently, I filmed the exercises from Brady Quinn’s workout that was featured in the magazine.

The weightlifting exercises in Brady’s workout include the front squat, the bench press, some dumbell rows and deadlifts, pullups, and even stability ball leg curls. These exercises are perfect for building a great, muscular physique as well as improving performance. You really have to see them performed properly to understand the benefits.

According to Men’s Health, “Brady Quinn’s workout centers on exercises that build strength, stability, speed, and power in the least amount of time. Quinn trains his upper body and lower body in every workout, with basic, muscle-building exercises that keep his metabolism elevated.”

The front squat is a tough version of the regular squat exercise and works almost every muscle in the body. Your abs get a heck of a workout, even though its a leg exercise. Brady will get bigger, faster, and stronger with this type of exercise.

The workout was designed by one of the experts at the Athlete’s Performance Gym in Arizona, and I think that’s where Brady trained and did his workouts in preparation for playing football in the NFL next year.

And many people might be surprised that Brady’s workout included the bench press. But the experts at Athlete’s Performance know how to do the bench press right and reduce the stress on his shoulders. In fact, Brady did 24 reps of the 225 bench press test at the NFL combines. That is unheard of for a quarterback!

I also like the Close-grip Bench Press as a variation of the normal bench press. And that was one of the exercises in my recent workout designed by Strength Coach, Jason Ferruggia.

To do this exercise, make sure you tuck your elbows into your sides to get maximum triceps effort, and focus on pushing yourself away from the bar. That protects your shoulder, and works your triceps more than your chest. A great variation for your arm day training.

So if you want to build mass and get strong, stick to the basics like Brady Quinn and Jay Ferruggia. Squat, bench, row, and pull your way to strength, power, and a better body.

Buy Elliptical Machines

Many of the consumer models found in sporting good and big-box retail stores can only handle users who weigh no more than 115 kg (250 lbs), and they cost about $1000 (US) or less. Buying an elliptical machine online can be difficult if you haven’t spent time comparing the reviews and ratings. The best way to determine which elliptical machine is the best fit for you is by making a list of all the features that you need to have in a trainer.

It is possible to find low cost or cheap elliptical machines with a little bit of research online. Consumer Reports magazine is just one good place to compare features and costs of elliptical machines, you’ll want to see what they report. Because of the fact that the elliptical machine is a low/no impact machine it’s a perfect choice for people who are suffering from or are recovering from any kind of joint problem such as in the knees, ankles, hip or back.

Elliptical trainers use both the arms and the legs, making it a cross trainer, in a smooth and natural motion. An elliptical workout burns about 13 calories in a minute. Elliptical machines are proven to provide the best workouts for the cardiovascular system.

Elliptical machines give a weight resistant workout which is important because weight resistant workouts will burn calories faster and more efficiently. The elliptical trainer uses every one of the muscles of the lower leg. It’s best to look for an elliptical trainer that has a many different programs that are preset into the computer.

Elliptical exercise equipment combines the movements and the benefits of hiking, cross country skiing, along with biking. There are many very good brands of elliptical cross trainers on the market today; some of the most popular brands include: Precor, Life Fitness, Quantum Fitness and SportsArt Fitness.

For people with health concerns, one of the reasons that elliptical trainers are so popular is because they provide an excellent aerobic workout with only minimal stress on the joints.

With an elliptical machine, all the exercises that maintain a healthy bone density can be performed. According to machine manufacturers, a general estimate of calories burned by an elliptical trainer can go up to as much as 720 calories an hour. Studies have shown that because elliptical machines are optimizing energy expenditure, the average person will burn more calories than with other types of equipment.

Most if not all elliptical machines will come standard with an on board computer. Because elliptical machines are a mix between a treadmill and a stair climber you have a great opportunity to cross-train with them.

There are many benefits that can be enjoyed by using an elliptical machine. The elliptical machine is quickly gaining popularity both in and out of the gym. And if you have never used an elliptical machine you need to give one a try.

To review, when scouting out elliptical machines to buy, make sure you make a list of features that you have to have, compare, ratings, reviews and ranking to get the best buy, especially Consumer Reports and get online prices. Online machines may often be cheaper than offline and many dealers pay the shipping costs. You can try out the machines at your local sporting goods stores to find the right brand and model. But make sure to compare to the online price because you may be able to save significantly.

Keeping Exercise Fun

Unfortunately, most people expect immediate results when undergoing a fitness program, and expecting so often leaves people disappointed when they don’t meet those high expectations. If you stop and think logically about how it took you possibly three years of living a sedentary lifestyle, eating fast food, and not exercising, then it is logical not to expect to drop 20 pounds of body fat and gain five pounds of muscle in the first month!

Rather than expect immediate results, you should focus on taking it one day at a time and look for the enjoyment and feeling of fulfillment in your new lifestyle. Trust that your efforts will pay off, and look, listen, and feel how your body is changing. It will surprise you how in-touch you can actually become with your body over the course of a few years. Observe whether or not you feel an increase in energy, or possible you are hungry more often than you were before (signifying an increase in metabolism). You may notice a feeling of rejuvenation for life–you’re now looking forward to each day because you’re feeling good! Along with that may come feelings of optimism and maybe even improved relationships with loved ones. Possibly you won’t require as much sleep as you did before. You’ll probably be surprised at the impact the exercise can make on your life.

These are things that most people overlook when passing judgment on their newly undertaken fit lifestyle. It is obviously important to achieve physical results as well, like changes in body measurements, weight, and the way your clothing fit, especially if your life depends on it, but don’t overlook the intrinsic changes along the way.

So remember to give yourself some time and don’t expect immediate results. Instead just try and learn to enjoy the process. It actually feels good to feel good!

Fitbit Charge and MyFitnessPal

The Fitbit Charge monitors the user’s steps taken, distance traveled (on foot of course), calories burned, flights of stairs climbed, number of active minutes (when the heart rate is above a certain level), and heart rate. It also tracks sleep and has an alarm to wake you up. It keeps track of these number 24/7 and all the information is available to view on the display of the device. It is then sent to the app where the user can view their fitness history. These features are beneficial to a user’s fitness goals because you want to make sure you are getting at least 10,000 steps in, as well as meeting the other goals that Fitbit will help you set up. The great thing about the Fitbit is that while you’re wearing it, it provides you with a little more motivation to keep active. The tracker also has advanced features that know the movements of certain exercises and logs them onto your Fitbit profile. Fitbit also has a community where you can compete with family and friends to keep active and have fun with the competition. To say the least, this piece of technology is a great device to help you reach and exceed your fitness goals. The price tag is $149.95 but it will prove worth it if you are using it every day.

The next item I would like to recommend is a little bit cheaper than the Fitbit Charge. It is the free app called MyFitnessPal. I downloaded this app at the end of last year and it has blown me away. This app is so incredible that I feel guilty about it being free. You start by creating a profile with MyFitnessPal. You enter your gender, height, weight, and weight loss/gain goal. MyFitnessPal then creates a profile for you and tells you exactly how many calories you should eat per day.

After you finish your profile, your job is to log your food into MyFitnessPal every time you eat. The amount of food MyFitnessPal has in their database is astounding. I’ve never scanned a food that MyFitnessPal did not have. All you have to do is scan the barcode or search the food and it logs it into your daily diary. It keeps track of all the nutrients each food has in it and shows you on a diagram. The diagram has your total amount of each nutrient consumed (protein, carbs, fiber, sugar, fats, cholesterol, sodium, potassium, Vitamin A and C, calcium, and iron), your goal for the day, and either the amount you have left available in your food intake or the percent daily value you still need. MyFitnessPal also keeps track of the amount of water you drink throughout the day too. A benefit of MyFitnessPal is that it keeps track of your steps and you can also add exercise and you are allowed my calories and other nutrients if you have an active day.

Never Too Late to Exercise

You’ve heard about the benefits that consistent exercise bring, but what if you haven’t been consistent? Should you even start at all? This has been the subject of many medical studies and the results are unanimous:

Exercise helps improve your quality of life even if you start late.

Researchers are constantly finding new benefits to consistent exercise. It’s no wonder that Dr. Robert Butler, of the National Institute on Aging, once said “If exercise could be put into a pill, it would be the single most prescribed medicine in the world.”

Imagine if a pill could offer all of these benefits (without harmful side effects):

  • Substantially reduces the risk of coronary heart disease and osteoporosis
  • Decreases the risk for stroke, colon cancer, diabetes and high blood pressure
  • Helps to achieve and maintain a healthy body weight
  • Contributes to healthy bones, muscles and joints
  • Helps relieve anxiety and depression
  • Promotes well-being and reduces stress
  • Is associated with fewer doctor visits, hospitalizations and medications
  • Helps prevent and treat chronic medical conditions associated with old age
  • Increases energy levels and promotes sound sleep
  • Strengthens immune system

I know that I would take that pill – wouldn’t you? Exercise may not be something that you can gulp down with a glass of water, but it will offer you all of the above benefits that can greatly enhance your quality of life.

Excuses, excuses, excuses…

I know what you are thinking. Those benefits sound great, but I can’t exercise because:

  • Exercise is painful. Not if you do the type most suitable for you.
  • Exercise is boring. Most people who exercise find it to be quite enjoyable.
  • Exercise takes too long. It only takes 30-60 minutes a day.
  • Exercise is confusing. Not when you work with a trained professional like me.
  • Exercise if for young people. Studies have shown that exercise if for all ages.