The New Year is slowly nearing, and with the holiday season already upon us, many people are indulging in retrospection and reevaluating some of their life choices. New Year’s resolutions are the perfect opportunity for all those who have felt the need to start making those changes that they promised they would make next week, next month, or perhaps when winter ends
There’s plenty of celebrating and enjoyment of friends we may not have seen for a while. Time to catch up with family, share memories, great food, good times, and we may have overindulged with the thought “I’ll start next year!”
Every year, millions of people make New Year’s resolutions, hoping to spark positive change as the new year begins. A resolution is a promise to ourselves, generally a promise to do better, to be better, to introduce more positive energy and results into our lives. There are several resolutions that are common promises, among them, the top 2 resolutions or promises is to 1. Exercise more and 2. To lose weight. So we charge into the new year with the greatest of intentions. We may not have a plan, but we’ll work it out as we go along.
To help with this, Diet Rite is creating a short series of articles showing how to tone certain parts of your body. The idea is to not only lose weight for the New Year but to tone up our bodies so we look and feel sexier, fitter look and feel better than ever!
We are just like you. We have the same thoughts and feelings as you do. Over the last few years, we have changed into the new year filled with passion and intention to change. We had no plan, believing that passion alone was enough to make it possible. There is an old saying: Failing to plan is planning to fail! I shudder to think
about the last few new years.
This year, however, I will charge into the New Year with a plan, a Diet Rite Plan. Again, we do not write these articles just as a healthy diet plan for weight loss for you to join and follow, they are also reminders for ourselves, so we can stay on track, stay motivated and achieve real results.
Over the past few years, an increasing number of us have been using diets to lose weight. While there are a significant number of online weight loss programs that could be effective, there can often be drawbacks with many of them. This could be true even if they’re effective at helping you lose weight. One of the most notable of these is that you can often develop flabby arms, which will be seen even with the best weight loss program. As a result of this, the majority of us will want to tone our arms when we’re losing weight, Flabby arms look as bad as a jiggly tummy. They make you look older, unfit, and on top of that sleeveless clothes are just out of the question! In fact, flabby arms can ruin your entire look even if you have a perfect figure. This can affect your confidence and create a negative body image. While choosing the best diet for weight loss for your
needs will take a certain amount of time, there are still a few arms exercises that you should take advantage of. In the majority of cases, you should start using them as soon as you go on a diet.
By doing so, you should be able to tone your arms while you’re losing weight. This should then mean that you’re able to avoid developing flabby arms in the long term. Additionally, there are a few specific exercises that you should take advantage of. Though many online weight loss programs will have their own recommendations for which arm exercises you should use, there are a few specific ones that keep coming up.
Resistance and strength training
One of the most important reasons to maintain proper form during weight lifting exercises is to prevent injury. When we lift a lot of heavyweights this can cause the body to become misaligned and that can place your tendons, muscles, and joints in positions that can potentially cause strains or tears.
Proper form helps you work out more efficiently so you can use your energy for the extra push rather than wasted movements. The improper form may mean you are targeting unintended muscles or muscle groups. The better your form the better your results – run faster, lift more, and jump higher when you do it right.
Keep in this in mind here are 3 exercises to help tone your arms
Lateral Raise
While a lateral raise may seem simple, it can be easy to do incorrectly. When done right, however, it can be quite an effective way of toning your arms. As well as stronger, larger shoulders, the benefits of the lateral raise extend to increase shoulder mobility. If you brace correctly throughout the lift, your core also benefits, and muscles in the upper back, arms, and neck will also benefit after a few sets.
To start this, you’ll need to stand with your knees slightly bent while holding a dumbbell in each hand. Start with a weight you are comfortable with. When in this position, your palms should be facing in. You should then raise your arms until they’re level with your shoulders while only keeping a slight bend in your elbows and your core tight.
When you’re doing the lateral raise, you should also make sure that your palms continue to face the floor. Once done, you should hold the dumbbells in place for several seconds before slowly lowering your hands back to their original position. This will be your first rep; you should typically do between eight and 12 reps before finishing your exercise.
Additionally, from coaching.co here are a few form tips
- Make small movements
- Lead with your elbows
- Turn your wrists
- Lower arms slowly
- Raise, stop and hold
Push-Ups
“Drop! and give me twenty!” The military swears by them. It’s a basic part of any athletic regimen at some point. Push-ups are one of the more common ways of toning your upper arms and shoulders. While these can be effective for a few specific areas, many of us might want to target a few other parts of our arms instead of just the shoulders. There are a few variations of these that you’ll be able to do here, with one of the more notable being triceps push-ups.
While these are done similar to the majority of traditional push-ups, there are a few noticeable differences. The largest of these is that you’ll have your feet pressed together when doing so instead of spaced apart. This should help to put more pressure on your triceps muscles and help with toning. Alongside this, your hands should be much closer together than a regular push-up. Outside of this, you should follow the same process as you might imagine, namely:
- Lower your chest to the floor while keeping your back straight. You should also make sure that your upper arms are as close to your sides as possible. Your elbows should also point behind you instead of out.
- Hold for one or two seconds before pushing back up. This will be considered your first rep and you should do between eight and 12 of these, although you may need to increase this over time.
This should help you to target your triceps, deltoids, and other areas, which should mean that the exercise will have a large impact on how toned your arms become.
Beginner Push-ups
Push-up but you will still benefit enormously. Remember as well, form is important when executing any exercise as the form will improve the results of the exercise when done properly.
As an older person, I use the video below when doing beginner push-ups to make sure my form is correct, as I work my way up to doing standard push-ups. (Righ now I can Drop! and give you… about 3 Lol.)
Balancing on your knees instead of your feet is another good modification while you build your strength.
- Begin in a hands and knees position with your gaze at the floor.
- Place your hands on the ground on either side of your shoulders. Your knees should be at a comfortable distance apart.
- Inhale as you slowly lower your elbows to bring your chest toward the ground. Be sure to keep your core muscles contracted.
- Pause for a second in the lowered position — your chin may lightly touch the ground.
- Exhale as you push up from the ground to your starting position.
Overhead Triceps Extension
The overhead triceps extension is a strong move that targets the back of your upper arm, The triceps, also called the triceps brachii is (Latin for “three-headed muscle of the arm”), The tricep is the large muscle on the back of the upper arm where your triceps brachii muscles are located. The three heads of the triceps muscles all come together to help extend the elbow
The reason we took so much effort to point out the tricep, (even though we’re sure you all know what your tricep is) is because when we speak of “flabby arms” also known as hi Helens, bingo wings, bat wings, and more, we are basically talking about the triceps that needs to be developed, strengthened and toned. Given this, we feel the Overhead Tricep Extension is a great and important Exercise to use. In truth, I have lost a significant amount of weight and have my own “bingo wings” I am dealing with.
I find the Overhead Tricep Extension to be a great exercise. It not only targets the triceps, which is great but there are so many variations of this exercise that can be done that, personally, I can do these any time and in a variety of positions.
Alongside your arms themselves, you may also want to target your upper shoulders when you’re losing weight and looking to tone. There are a few simple ways of doing so, although an overhead triceps extension can be the most effective. There are a few simple steps to doing this, including:
- Stand with your feet approximately hip-width apart with your knees slightly bent. You should also be gripping a dumbbell with both hands.
- You should then reach your arms overhead while holding the dumbbell vertically.
- Bend your elbows to lower the dumbbell behind your head. When doing this, you should keep your elbows pointing toward the ceiling while also keeping your upper arms close to your head. Straighten your arms upward and then return to the starting position. You should then repeat this process several times.
In contrast to many other similar exercises, an overhead triceps extension should target both of your arms. As a result, you shouldn’t need to switch arms when you’re using this, which could be a benefit for the majority of us
How does Long Will It Take?
Naturally, the majority of us will wonder how long it will take to start seeing results. While much of this will depend on finding the best weight loss program for your needs, you should start seeing more tone in your arms the more you work out. The change in your eating habits or your diet could take several weeks before you start seeing a loss in arm mass. This tone should become visible quite quickly.
However, this doesn’t mean that you should go overboard with your exercises. Instead, it’s recommended that you don’t over-exercise your arms or any other body part, as this can often lead to you injuring yourself. Typically, you should do the above workouts three to four times per week. With this, you should include all three of the above in a combination of several sets. In many cases, you should have at least one set of each, although no more than three. During these sets, you should be able to do between eight and 12 repetitions. By taking this approach, you should be able to see results in about two to four weeks. However, this will take a certain amount of time, patience, and effort. Naturally, how long it takes to see results will depend significantly on your weight loss diet and overall exercise routines. As such, you should make sure that you have the best diet for weight loss you can. While there is a variety of them to choose from, there are a few things that you’ll need to consider when doing so. Much of this will be driven by your personal preferences, so you should spend a certain amount of time looking at this. Typically, the best weight loss program will include a variety of resources while you’re on your journey. While much of this will focus on recipes, it should also include workout routines and much more.
- https://www.besthealthmag.ca/best-you/fitness/arm-exercises/
- https://www.womenshealthmag.com/fitness/a20702885/arm-toning-exercises/
- https://www.nbcnews.com/better/lifestyle/5-exercises-tighten-tone-your-arms-summer-ncna1008266
- https://www.stylecraze.com/articles/4-best-home-exercises-for-those-flabby-arms/#gref