How to Define Your Arms
January 29, 2010 by admin
Filed under How to Define Your Arms
The most effective exercises and nutritional information give you the power and the know how on exactly how to define your arms!
Hi everyone!
As you all know, arms are made up of bicep and triceps. Biceps have two areas of witch need to be developed and defined, meanwhile triceps have three areas of witch need to be developed and defined. The concept of how to define your arms is based on your diet and the type of exercises you do.
Using a variety of exercises that ensure that you are hitting each part of the muscle is the best way how to define your arms.
For biceps you have two areas to focus on. First is the bicep peak and second is the sides or the overall thickness of the bicep. In order to hit the bicep peaks, perform a standard dumbbell bicep curl with your palms facing up and parrallell to the floor. In order to hit the sides of the biceps and develop thickness, perform a hammer dumbbell bicep curl with your palms facing inwards and perpendicular to the floor.
Triceps have three areas to focus on. Doing a standard tricep press down with a cable machine stack will ensure you hit the inner and top tricep head. Doing dips and kick backs will ensure you hit the outter and top tricep head.
When it come to defining your arms or any part of your body, diet plays a vital role. Diet is so important when it comes to getting ripped, defined muscles that it is approximately 70% of the task! Therefore, if you are going to be consistent and you want to get ripped, make sure your diet is in check.
This means that you want to eat as little fat, sugar and simple carbohydrates. You therefore want to eat lean foods that have protein, complex carbohydrates and fruits and vegetables for vitamins. Make sure to drink plenty of water everyday as well.
The ticket therefore on how to get defined arms is diet and proper exercises that hit all aspects of the arm!
How to Get Toned Arms
January 27, 2010 by admin
Filed under How to Get Toned Arms
Next level information on how to get toned arms! Use these principles in order to get stronger arms that are more defined that get you noticed the next time you are at the beach or on the playing field!
Hi everyone!
The secrete on how to get toned arms and to get stronger arms is a combination of diet and exercise.
First of all, in order to get toned arms, you need to focus on your diet. Lean, cut arms don’t have a lot of fat on them so its key that you begin today and start reducing your fat intake and start consuming low or no fat food options. Doing simple things like drinking skim milk rather than whole milk, substituting mayo with salsa and baking chicken rather than frying it are all great ways on how to reduce fat. Reduce your sugar and simple carbohydrate intake as well. Eat more complex carbohydrates such as potatoes, brown rice, whole grain pasta and whole wheat bread. These foods are not only better for you but will give you more energy. Drink 2 to 3 liters of water a day and don’t forget to eat plenty of fruits and vegetables. You will also want to eat 5 moderate size meals a day. This food diet is the best way to get toned arms but can be difficult at times to stay consistent and continually eat well. In order to deal with this, I suggest that if you are going to eat 5 meals a day, with a total of 35 meals a week, that you aim to eat 30 healthy meals and give yourself 5 meals where you can be a little less healthy.
The next step is to get strong arms and this is done with exercise. You need to do bicep and tricep exercises in order to not only get stronger arms but also to get toned arms. An excellent bicep and tricep workout is as per the following:
Get Strong Arms Exercise 1 – Tricep Dips
10 Reps
Get Strong Arms Exercise 2 – Bicep Barbell Curls
10 Reps
Get Strong Arms Exercise 3 – Overhead Dumbbell Tricep Press
10 Reps
Get Strong Arms Exercise 4 – Bicep Dumbbell Hammer Curls
10 Reps
Move from one exercise to the next and try and take and not take a break or take as few breaks as possible.
Combining a healthy diet with exericse is not only the best way to get toned arms but is also the best way to get strong arms!
