You don't have to go to the gym or hire a personal trainer to tone and strengthen your upper arms. Perform upper body exercises at home and do two strength training sessions each week. Work the back of your arms (the triceps), the front of your arms (the biceps) and your shoulders (deltoids) to increase tone in your arm muscle. Do decline push ups, floor dips and biceps curls to reduce fat, gain strength and to improve physical appearance.
Decline Push-Ups
Step 1
Place your legs on a couch and your hands on the ground. Walk your hands forward. Stop when your legs are straight and move your hands directly under your shoulders. This exercise works all your upper arm muscles.
Step 2
Adjust your leg positioning until only your knees and below are on the couch. Move your right hand to line up one inch outside of your right shoulder and move your left hand to line up one inch outside of your left shoulder.
Step 3
Lower your chest towards the ground. Flare your elbows out to the side while going down. Stop when you are two inches away from the ground. Push up through your hands, return to the start position and repeat until you complete 15 push ups.
Floor Dips
Step 1
Sit on a mat. Bend your knees and place your heels hip-width apart on the mat, two feet in front of your glutes. Place your palms on the mat, directly behind your hips. Point your fingers forward. This exercise works your triceps, the back of your upper arms.
Step 2
Bend your elbows slightly. Lift your glutes two feet off of the ground. Bend your arms and lower your glutes towards the ground, pushing them slightly towards your feet. Stop when your backside is nearly touching the ground.
Step 3
Push your arms back to straight and lift your glutes to the start position. Lower and repeat until you complete 15 repetitions.
Resistance Band Curls
Step 1
Hold one handle in each hand and step onto the middle of the resistance band with both of your feet. Start with your feet close together. Widen your stance to increase intensity during the exercise. This exercise works your biceps, the front of your upper arms.
Step 2
Stand up straight, relax your shoulders and bend your knees slightly. Extend your arms by your sides. Squeeze the upper part of your right arm against your right side and maintain that tension throughout the exercise. Squeeze the upper part of your left arm against your left side and maintain that tension throughout the curls.
Step 3
Turn your fingertips towards your shoulders. Pull the handles towards your shoulders. Pause before the handles hit your shoulders. Hold in this position for five seconds, then lower until your arms reach a full extension. Repeat until you complete 15 repetitions.
Lose Fat With Metabolic Cooking
Metabolic cooking is a fat loss recipe programme by Dave Ruel and Karine Losier, aka the “Musclecook & Lean Kitchen Queen”. The programme claims to help both males and females with losing body fat by turbo charging your metabolic rate. It’s actually a group of 9 cookbooks which lists 250 recipes which skyrocket your metabolism thus helping you lose weight.
Here is a quick list of the pros and cons of the program
Cons
Nothing's perfect and here are the flaws I noticed in this diet plan:
- As this is a collection of cookbooks so it might seem like a daunting task for someone who inexperienced when it comes to cuisine. It could take a novice a couple of days to get the hang of it.
- Some of you who are expert fitness trainers might find this a bit too basic but you have to understand that this was written keeping in mind the average Joe who doesn’t know much about weight loss so it covers the basics and then moves onward.
- There are over 200 recipes in there so it took me quite some time to sift through them all and decide which ones I would like the best – according to my taste of course.
Pros
- Simplicity: This is their fault and the reason of their success. The simplicity of the book is outstanding. I didn’t get confused even once. It takes you by the hand and explains everything in detail.
- Cutting Down on Your Favorite Dishes: Probably the best thing about this system- You don’t have to let go of your favorite dishes. You can eat whatever you want; you just have to follow the guidelines of the book while making it; which by the way, for me improved the taste even more!
- Limitless Weight Loss: The amount of weight loss depends on you and you alone. You can lose 5 pounds or 50 pounds. Your choice.
- Economic Factor: This system proved very economical for me. The ingredients in the dishes are pretty cheap and easily available everywhere.
- Metabolic Nutri-Profile: This is a unique profiling system that designs from scratch a nutritional profile which varies for every person. This is what it looks like:
- Guarantee: Though I don’t see why this system wouldn’t work for you. But if for some reason you are not satisfied they will refund you every cent no questions asked!
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