Posts Tagged ‘exercises’
Cellulite is the dimpled-like skin appearance that can make anyone self-conscious with wearing clothes that will reveal it. It is a dimpled like appearance on the skin, which is made up of fat cells, toxins and excess water. They are found mainly on the thighs as well as belly, but can be anywhere in the body. There are exercises to get rid of cellulite that you should do if you want to eliminate the problem.
The right workout can get your blood flowing, thus increasing circulation. When you workout you are also developing muscle. By increasing circulation and building muscle you reduce the amount of fat in your body and you are also removing extra water. In doing so, you are eliminating two of cellulite components.
Aerobic workout routines can get increase your blood circulation. Workouts such as jogging, walking or even biking can help get rid of cellulite. Swimming, hiking or any other outside activity can also help. It is important to start exercising slowly if this is something you have not done before. Once your body gets comfortable and used to the work out routine you are doing, you can slowly start to increase the workouts you do.
Jiggly and loose arms are something that no woman should have to endure. Unfortunately, too many women subject themselves to this living nightmare.
Thus, without further ado, here is a 6-step guide to effective arm toning:
1. Use specificity: While it’s important to burn fat off your entire body for the best results, you also need to be very specific with exercises that directly tone your arm muscles. In fact, research shows that you can increase local levels of growth hormone in your arms.
2. Target the area where arm fat lives: There are three parts to your triceps muscle. And the area where arm fat lives is called the long head. So make sure you do exercises that directly work this area. One great exercise here is overhead extensions.
3. Target the inner head of the triceps: The inner head is definitely not as visible as the long head, but for the most complete arm toning, you shouldn’t neglect it. Fortunately, the easiest way to do this is so simply reverse your grip on standard pressdown exercises for the triceps.
Whenever you start a fat loss program, you should have some way of measuring your progress. Unfortunately, most people simply look at the scale and end up extremely unmotivated.
What is the big deal with weight scales? They do NOT take into account all the positive variables that can change while weight stays the same or even increases. So if you are serious about staying on track please do not use a weight scale as the end all be all to your success.
Also, not all methods for measuring fat are the same.
So here is a quick summary of the different methods for measuring levels of fat:
1. The pinchers. Do you remember seeing a trainer at your gym pinch a client with a plier-like contraption? Well, he was measuring the thickness of the clients skin in order to estimate levels of body fat. This type of method is extremely easy to do and very inexpensive. The only drawback is that it can be somewhat inaccurate and you need a seasoned pro to take your measurements.
The back of your arm, or the triceps area, is the one area where you really want to focus on because that is where arm flab hangs from. And if you really want to get rid of arm flab fast, you have to know which movements are worthwhile.
And with all the advice out there some women are simply lost.
There is so much advice out there that you could become lost in the sea of information. Or even worse, you might never get started because of analysis paralysis.
So ignore the hype and read my analysis of machine triceps extensions for losing arm flab:
1. Summary: This is an excellent exercise for toning the triceps. It mainly works the long head of the triceps-the exact area where arm fat hangs from. The only thing you have to watch out for with this exercise is maintaining good from.
2. Technique: Grab the machines bar with an overhand grip while you face away. Keep your arms behind your head (lower neck level) and dig into the ground very hard with your heels. Extend your arms to full lockout. Then slowly lower the bar.
There are lots of exercises out there for getting toned arms. And there are lots of opinions on what exercises are best. So many opinions that most women are left with a serious case of analysis paralysis.
Maybe you are confused with all the information.
If this is the case, please do not start to panic. After all, I’ve spent a large portion of my professional career investigating the best arm exercises for women.
So here is my review of wide grip barbell curls for losing arm fat:
1. Snap shot: This is a great exercise for toning the inside part of the biceps. It can cause a little wrist strain so be careful here. And remember that the biceps muscle is the first part of your arm someone will see when greeting you from the front.
2. How to do it: Grab a barbell with an underhand grip. Stand straight with your abs tight. Don’t let your back bend. Raise the barbell to slightly below shoulder level. Then lower it and repeat.
Most fitness experts have a different opinion on the best exercises for reducing arm fat. Perhaps all these different opinions have you a little frustrated. I know I was frustrated at one point in time.
After all, if the experts are having a hard time reaching a consensus, how are you supposed to make a decision?
The good news is that I’ve already dealt with this issue. And I’m ready to share my findings after years and years of research.
So here is my analysis of dumbbell curls with palms facing forward for getting arm tone:
1. Snap shot: Very few exercises do a good job of working a muscle through its entire range of movement. This exercise is an exception. It really puts the burn on the outer part of your biceps muscles.
2. Technical overview: Find two dumbbells and grab them with your palms facing forward. Then tighten your abs with great force so that your back stays straight. Raise said dumbbells to slightly below shoulder level. Then lower them in a controlled manner.
3. High frequency mistakes: Jerking the weight up with momentum. Allowing the elbows to reach shoulder level. And not keeping the chest up and shoulder blades back.
We live in a day and age where information is more accessible and available than ever before. But with all this information comes a major issue: horrible advice.
Unfortunately, if you buy into these misconceptions, you could end up failing to get the body you so desperately want. Even worse, you may simply lose any motivation you had.
Thus, without further ado, here are fat loss mistakes you need to be aware of:
1. Doing squat movements with improper spinal alignment: Most often, women make the common mistake of squatting with the head drooped downwards. Well, it’s absolutely critical that you squat with your eyes level. If you don’t, you could end up with some nasty lower back injuries.
2. Running all day long: Running is not the best way to lose fat. You see, not only does it burn a lot of muscle when done for too long, but it also places too much repetitive stress on your joints. So make sure you run sparingly and try to use other modalities that place less repetitive stress on your joints.
Having an idea of which exercises are a waste of time is just as important as having an idea of which exercises are the best. Unfortunately, some of the most prescribed arm exercises are extremely ineffective.
Why does this happen?
Well, I believe we have a case of tradition overshadowing modern science. It seems as though certain fitness experts have been recommending specific arm exercises for so long that most women simply do them without any questioning.
Luckily for you, I’ve done all the research and I’m ready to share my findings because I believe that getting sexy and toned arms shouldn’t involve the risk of injury.
Thus, here is my critique of triceps kickbacks for reducing flabby arms:
1. Snapshot: This movement has two enormous drawbacks. First, you are limited to using very light weights. Not good for maximum arm toning. Second, exercising one arm at a time is as inefficient as it gets.
2. Technical snapshot: Place one of your hands on a support structure like a bench. Lean forward with your knees slightly bent and keep your back straight. Grab a dumbbell with your free hand and align it with your torso. Bring the weight up by straitening your arm. Then slowly return it to the starting position, repeat.
Fat loss is not easy by any stretch of the imagination. But the good news here is that there are certain gadgets that can make this process much easier for you.
Now, a lot of people resist paying money for technology when it comes to fat loss. But why not pay a little money for big help?
So here are some essential gadgets for fat loss:
1. A tape measure: Weighing yourself on a scale is not a good way to measure your progress. And using skin calipers for measuring fat loss is hit or miss. Thus, the good old fashioned tape measuring devices are the way to go. The key here is to measure yourself at the exact same locations every time you assess variables.
2. A heart rate monitor: As you become fitter and fitter, the amount of work your body has to do to perform the same amount of exercise will change. Thus, it’s better for you to track how hard something is according to your heart rate instead of past levels of exertion.
You are most likely having a somewhat challenging time picking the best exercises to get rid of arm fat. I know because many women are in this same situation.
How did things get so confusing? Well, it seems as though every expert out there has a different opinion as to what arm exercises for women are best.
And if the experts have different opinions, how are you supposed to pick the best exercises? In extreme cases, some women will suffer from analysis paralysis because of all the different viewpoints, not good.
But not all hope is lost. You see, I’ve already been there and done that. And I’m ready to share my conclusions.
Thus, here is my critique of triceps dips to get rid of arm fat:
1. Overview: This is the most prescribed exercise for getting toned arms. And it’s the last exercise any women wishing to maintain shoulder health should do. It puts too much stress on the AC joint.
2. Technique snapshot: Place both feet on the floor and your hands on a bench. Make sure your chest stays up while your abs are contracted. Lower your body by bending your arms at the elbow joint. Then push yourself back up in a controlled manner.