3 Simple Arm Toning Exercises

Losing excess weight is not complete unless you are able to tone your muscles. This true especially for overly obese women who managed to lose their excess weight: no matter how much weight you lose, the flabby arms will always be there. Two main culprits of flabby arms are extreme weight loss and the aging process. Arm toning exercises would be the best solution to get rid of your problematic flabby arms.

While there are surgical procedures that you can turn to, there are natural ways to achieve toned arms. Why not learn some effective toning exercises and save yourself of spending extra cash?

Try these 3 arm toning exercises:

The Bicep Curl

This is a very simple exercise that you can easily perform. The bicep curl is best done with the aid of a barbell. There is no need to lift weights like bodybuilders do. You can begin with a weight that you are comfortable lifting. As you progress, you can adjust on the weights.

Step #1 - Starting position: stand with feet slight apart. Keep your back straight. Maintain both feet's alignment with your shoulders.

Step #2 - You can now start lifting the barbell up with both hands. It has to reach above your pectoral muscles. When you lift the barbell up, your chest must follow a rhythm. Maintain your back's upright position. Your elbows have to be by your side all the time.

Steps #3 - Slowly lower the barbell to starting position.

Alternate Dumbbell Curl Exercise

The alternate dumbbell curl routine lifts the weights one arm at a time. This is one of the most used arm toning exercises.

Step #1 - Begin with the starting position: feet parallel to the shoulders.

Step #2 - You'll need two dumbbells on both hands. Starting with the right arm, left the dumbbell up and slightly touches your right shoulder. Don't forget to keep your back straight all the time.

Step #3 - Slowly put the right arm down and go back to starting position.

Repeat the procedure with your left arm.

Skull Crushers Routine

The skull crushers exercise focus on your triceps. There is a proper way of performing this exercise to ensure that you do not get injured. You will need a lightweight barbell and a bench press for this routine.

Step #1 - Starting position: lie on back on the bench while holding the barbell.

Step #2 - Lift the barbell over your head. Your palms should face the roof as you lift the barbell up. Lift the barbell slowly. Keep your arms straight as you lift the weight.

Step #3 - Carefully lower the barbell down and go back to starting position.

The secret to the success of these 3 arm toning exercises is to ensure that you have proper positioning at all times. Correct pacing of movements is also important to avoid injuries. All these exercises should not be rushed since you are dealing with weights here. If you take these reminders to heart, you'll have fabulous-looking and toned arms in no time.

If you like this article and are interested in learning more, check out articles on exercises for flabby arms. You can also check out other related articles at http://www.getfitnessideas.com.

Article Source: http://EzineArticles.com/?expert=Jess_Perry

Eat Protein To Build Lean Muscle Fast

By Deandre Dodge

Wanting to build lean muscle but not certain where to start or how you can get there? In this post I'm going to be mapping out the key ingredient to creating lean muscle which will send your final results flying!

The initial and most significant thing I need to cover is protein consumption, and from what sources you ought to be acquiring your protein from. Poor diet program is what hinders the majority of people's efforts to pack on lean muscle. You need to be placing the proper things into your body if you would like to acquire the right things out of the body, right?

What you eat is separated into three categories; protein, fat, and carbohydrates. In this article I will be covering the functions of consuming protein inside your everyday diet program, and how it will assist you to build lean muscle quick!

Protein - Protein may be the major developing block of life, it's also the number 1 point related with creating lean muscle! You ought to shoot for about 1-1.5 grams of protein per pound of body weight. This can be the best amount you need to consume because you have to ingest adequate protein to keep the body functioning and regenerating cells properly, on top of one's body using the protein to build lean muscle mass!

Aim for 1-1.5 grams of protein per pound of physique weight to build lean muscle!

Sources - You can get your protein from any meat, nut, milk or fish. It really is highly advised your meat as lean as you possibly can. Excess fat from meat containing giant volumes of fat can be detrimental if you'd like the body to build lean muscle. You can visit any grocery store and buy skinless chicken breasts, fillets of tilapia, eggs, and salmon.

Timing - Make certain to split your protein consumption up throughout the day to ensure that the maximum quantity possible is being absorbed by the body. I suggest eating 5 to six little meals, all containing about 20-30 grams of protein in every meal. Should you don't have time for you to prepare little meals, then split up protein consumption based on how numerous occasions a day you consume, and make sure you eat healthy protein filled snacks, like a protein bar, or meal replacement drink!

Protein Supplements - In the event you discover that you don't have time to cook your meals or if you are operating low on protein rich foods, utilizing a protein supplement to build lean muscle mass may be the perfect concept! Protein supplements typically include about 20-30 grams of protein per serving. It's recommended that you take a protein supplement immediately following your workout session, since which is when the body requirements it the most! You've got a a single hour window following your exercise exactly where the body is going to absorb the maximum quantity of protein into your blood steam and use it to build lean muscle! Use that window to your benefit and drink a protein shake! On a non-training day, take your protein supplement in the morning, or later within the day having a healthy snack!

By applying this brilliant details for your regular diet, you're certain to build lean muscle than you ever have previously!

About the Author:

Learn more about How to build lean muscle at DeAndre Dodge's website. To find out more about healthy foods, visit DeAndre's Blog!