This is a guest post provided by Lori-Ann Marchese. Feel free to find out more information on her at the bottom of the post.
Lets face it, we all want to see changes in our body. It’s hard to wear sleeveless shirts, swimsuits, skinny jeans or dresses when your body lacks muscle tone. Us women, all want to show off a nice body and a toned look. The key to unleash your new body, are good healthy eating habits, full body workouts that include cardio and weighted exercises.
We first and foremost need to reduce our body fat. The more body fat is reduced the less our bodies look saggy. When gaining too much body weight, it can often lead to cellulite, saggy arms, saggy legs and glutes. Our bodies need to find areas where we can deposit and store fat as we gain more weight. The body stores more weight around the stomach, thighs, chest and back. Once the body stores the main fat around those areas, it then begins to add weight to the arms and face. The body tries to add balance to the overall shape of the body. Our genetics can also play a role on where we store our fat first. If your parents have more lower body fat and then upper body fat, then you will most likely store fat on the thigh area first. You will hardly see a man or woman carry more weight in there arms and have lean body. The body will try to balance its self. You must go on a healthy fat loss program or diet in order to take fat off your body. There is no amount of arm or leg exercises that will give you that toned looking arms or legs if you still have that layer of fat over your muscle. You must burn the fat off with proper dieting and exercise for your definition to sow. With the right cardio, proper diet and weight training exercise, you will be on your way to flashy arms.
TWO STEPS TO SEXY ARMS
Step 1:
It is very important to eat very healthy, including good sources of fats, proteins and complex carbohydrates. It is also very important to not skip breakfast!! A good breakfast is a very important part of any diet, as it speeds up your energy and metabolism for the full day . I
have added a few examples of each category to help you on your way to healthy food choices.
PROTEINS
Chicken, Turkey, Eggs, Tuna fish, Lobster, Sword Fish, Shrimp, Clams, Snapper, Cod Fish, Trout, Lean Beef, Venison, Bison, Cottage Cheese (non fat), Kidney Beans, Peanuts, Cashews, Almonds, All Natural Peanut Butter
FATS
Almonds, Walnuts, Cashews, Peanuts, Pecans, All Natural Peanut Butter, Olive Oil, Coconut Oil, Flax Seed Oil, Pumpkin Seeds, Fish Oil Supplements
CARBS
Brown Rice, Whole Wheat Bread, Oatmeal, Beans, Yams, Sweet Potatoes
FRUITS AND VEGETABLES
Apples, Bananas, Strawberries, Blueberries, Raspberries, Blackberries, Grapefruit, Green Leafy Vegetables, Green Beans, Tomatoes, Squash, Cucumbers, Cauliflower, Broccoli, Spinach, Asparagus, Peppers, Lettuce, Celery
STEP 2
Women unlike men want the slender, defined, sleek arms, toned glutes and legs, that look fantastic when wearing a sleeveless shirt or dress. By using lightweights in addition to a lot of repetition we can get that toned body and also build strength. Building your upper body will give you that strong and fit appearance. By building muscle, it will also help burn more fat. Muscle helps speed up our metabolism and helps burn fat.
Below are very easy exercises you can perform to tone your body.
3 Exercises to Toned Arms
Push Ups –Pushups helps tone your arms and shoulders. If you are having troubles with the standard pushup, try the modified push.
Recommend 10 to 15 pushups 3 sets.
Tricep Dumbbell Kickbacks –This is another exercise you can perform to improve the shape your arms. This is a good exercise that hits all three parts of your tricep with a good peak contraction.
Recommend 10-15 reps 3 sets with weight
Bicep Curls –. When performing bicep curls, make sure you raise the weights one at a time, in a controlled steady motion. Bicep and Triceps exercises should be performed on the same day so you evenly spread the weight bearing exercise to your arm.
10 reps on each arm- 3 sets with weight
5 Butt and Leg Toning Exercises
1. Squats– To perform a proper squat you want to stand with your feet hip-width apart. You want to make sure that your weight stays on the back of your heels. Do not lift your heels off the floor. Keep your feet flat on the floor and begin to squat as low as you can. The key to toning your butt on this exercise is to squat below your thighs being level with the floor. For higher intensity you can also hold dumbbells on each hand.
3 sets of 10-15 repetitions
2. Lunges– A standard lunge which can be perform with or without weight. If using weight you can hold a dumbbell on each hand. This will give you a increased intensity workout. Lunges involve stepping forward with one leg and pushing with the forward leg back to the starting position and switching legs.
3 sets of 10 repetitions on each leg
3. Butt Squeeze Exercise– Use a workout matt for this exercise. Kneel on your hands and knees or on all fours. Bring on leg forward and under your chest. Then push out the tucked leg out towards the rear until your hip and leg is fully extended and squeeze your glutes. Repeat with other leg.
3 sets of 20 repetitions on each leg
4. Stiff Leg Dead Lifts– Dead Lifts are great for toning your glutes, back and hamstrings. To perform a proper dead lift stand with your feet slightly apart and hold your weights (dumbbells) in front of your thighs. While keeping your back straight and knees locked, tip your upper torso forward until your weights reach mid-shin. Then squeeze your butt and hamstrings as you raise your body back to starting position.
3 sets of 10-15 repetitions
5. Bent Leg Side Raise– Kneel on your hands and knees or on all fours. Keeping leg
bent at a 90 degree angle, smoothly take the leg out on the side and upwards while maintaining the same position and bring it back.
3 sets of 20 repetitions on each leg
3 Abdominal Exercises
Plank- Lie facedown on mat. Place forearms on mat, elbows under shoulders. Place legs together with forefeet on floor. Raise body upward by straightening body in straight line (don’t let your hips sag). Hold position.
3 sets of 25 second hold
Leg Raises- Lie flat on your back on a gym mat on the floor. Place your arms out to your sides with your palms flat on the floor for support. Flex at the hips and keeping the legs straight and your knees and feet together, raise your feet towards the ceiling. Pause briefly when your hips are at right angles to your trunk and then lower the legs back down in a controlled fashion
3 sets of 25 leg raises
Flutter Kicks– Place your hands under the outside of your glutes to support your lower back and raise your legs off the ground to a point where they are approximately 8-12” from the ground. Begin by raising one leg up to about 18-20” while lowering the other leg slightly then alternate the legs. Continue alternating for the full duration. If you need to take a break during this exercise, pull your knees to your chest and hold that position as if you were curled up into a ball. When ready, extend your legs and begin again.
3 sets of 25 second flutter kicks
For more information on Lori-Ann Marchese, Body Construct LLC and her Body Construct Nutrition Supplements, please visit her website at HYPERLINK “http://www.bodyconstructfit.com” www.bodyconstructfit.com.
About Lori-Ann Marchese:
Lori-Ann Marchese is the star of the new Bravo hits series “Game of Crowns”. Apart from being a ‘Bravolebrity’ she is also a fitness consultant/trainer and fitness cover model residing in Berlin, Connecticut. She is the owner of Body Construct LLC, a fitness facility where she trains women, and she recently launched her own line of Body Construct Nutrition Supplements.Lori-Ann’s titles include Miss Bikini Fitness America New York, Miss Bikini New England, Miss Model Fitness America New York, Miss Bikini Fitness Atlantic WBFF Pro, Miss Summer Nationals.
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