Every woman has a few key body parts they really want to be tight and toned. Arms are definitely on the top of that list. But when it comes to getting your arms in shape, you have to do things a little differently.
Let’s look at a few things most women do wrong, and how you can easily fix things. With just a few small changes, you can mold your arms as if you were molding clay.
Are You Making These Three Arm Toning Mistakes?
1. Just Doing Bicep Curls
This is the number one mistake I see more than anything else. Let’s make a hypothetical women, Jane. Jane has a typical routine when she works out. First, she will hit up the treadmill for about 30 minutes… maybe longer depending on how she feels that day.
Then she will head over to the weights where she will do some bicep curls. Maybe some tricep kickbacks. After that, she’s out the door and on with her day.
Bicept curls alone will not help your arms. You need to properly fit curls into your routine. I am going to show you exactly how to do that in just a minute.
2. Ignoring Resistance Training All Together
This is changing a lot as more and more women are realizing that the path to healthy nirvana lies in resistance training. However, many women still feel nervous about weights and resistance.
There is a simple formula to burning fat and this really applies to your arms.
Metabolism = Fat Burning
That is a little simplified, but if you bump up your metabolism, you will burn more fat. I am going to show you how to do that too… right now.
The Steps To Your Sexy, Tight, and Toned Arms:
Fundamental 1: Total Body Resistance Training
Everything you do with your body is built off of a solid total body resistance training base. This can be specially designed circuit training, actual weight training, or specially designed bodyweight training.
You might be thinking total body… how will that help my arms.
You can’t spot reduce body fat on your body. Fat will naturally fall off more or less evenly. That is actually really great news.
When you start the right program, their is a hierarchy of where results show.
- First, your face will lean out.
- Second, your shoulders will learn out.
- Third, immediately your arms will start to lean out too.
- Fourth, you will begin to see more substantial stomach results… followed by hips.
- (This is more or less how it will always work out)
Total body resistance training is going to let you maximize calorie burning which means you burn more fat.
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Fundamental 2: End With Specific Isolation
After your total body workout, you can and should end with some isolation moves. This is where you want to do bicep curls, tricep exercises, and the such.
Here’s the thing…
You don’t want to do too much. Most women will tend to do three different types of bicep curls. But your muscles only need so much training to produce results.
Here what I suggest.
1. 45 degree bench bicep curls
3. Lateral raises and front raises
4. Standing bicep curls with 90 degree holds
These are some of my favorite exercises for specifically targeting your arms. Notice that we never use a machine. That is on purpose.
Fundamental 3: Create Balance In Your Body
When you are targeting a specific body part, it’s very easy to overdo it. That really means you’ll end up doing too much arms and you really need to be resting them.
(Not to mention this can actually create a multitude of body imbalance which leads to injury and potentially a funny looking body.)
Balance in created by knowing when to rest and when to move to other body parts.
So when targeting your arms, I suggest you go one week on and one week off. Keep a functional exercise like chinups in your routine at all times though.
This is when you have to have a program that you know works. Guessing and just moving exercises around will not produce the results you want. Don’t get me wrong, it’s better than nothing.
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That Is How You Get Toned Arms
That is how it’s done. The best thing is this works for all body parts, you just have to change your isolation exercises at the end.
If you have any specific questions, let me know. Also again, sign up for my newsletter. It’s free and you are going to learn so much more about creating a lifestyle which you can sustain for the longterm.
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