Eating extra calories gets stored in the body in the form of fat and at various places like arms, tummy, legs etc. Different women have different weight problem points. One of the most common weight problem point are the arms and thighs. We recently covered a story on the best exercises to lose weight on the thighs. Click here to read the complete story. In this article we will help you find out how to lose weight on the arms and tone them up.
Upper arm consists of triceps and biceps. Women have a higher tendency to accumulate fat on this area then men. Also losing weight and toning arms is also one of the most difficult thing to accomplish. Everyone wants a quick solution or spot reduction to fat arms. Unfortunately there is no such thing as spot reduction and exercising alone doesnt help you get results. Its always a combination of diet and exercises that get you faster and better
results. Often we have seen people using heavy weights in the gym to lose weight on the arms. The simplest trick to losing weight on arms is starting cardio that will help reduce fat and then adding resistance to your training in the form of weights to get the right results.
Here are some exercises for the arms to help you tone up
Running: Any kind of cardio exercise is recommended for fast fat loss in the body. You could do skipping, running, sprinting, jogging, cycling, swimming or play a sport. All the above options burn faster calories and help reduce maximum fat from the body.
Women Push ups: Pushup has multiple benefits including working out the arms. For more stress on the arms perform close grip push up. To perform get into a plank position with knee on the ground for women. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.Body weight should be lifted by the arms. Read more
There are numerous exercise that you can workout in a gym. Each exercise is either for a specific muscle called an isolation exercise or compound exercise where multiple muscles are worked together. Which muscle should you train first or what combination of muscles should you take for more training. Training different muscles depends upon what your objective is and your approach to muscle training.
There are certain number of things one should keep in mind while training his/her muscles. When lifting weights it is most important and foremost to maintain the right posture and perform the exercise in the right manner. Doing them in the wrong posture could unbalance the symmetrical growth of the muscles and could cause injuries and pain. If you are looking for muscle mass then lift more heavy weights with which you could do only 7-8 reps of the exercise. For defining and better cuts of the muscles don’t rush through your session. Change your exercise pattern at times as the body can adapt to the pattern. Rest is important as muscles require time to repair the wear and tear and increase in size and strength.
Work Bigger Muscles First: There are various combinations that you can take while building muscles. There are big muscles in the body like chest, back, thighs, abs and small muscles are biceps, forearms, shoulders, triceps etc. If you work on the small muscles first then working the bigger muscles will be straining as smaller muscles assist in training the bigger muscles. If the small muscles get tired then it will be less supportive for bigger muscles. So do the bigger muscles first and then move on to smaller one. This gives more muscle mass and density to the muscles with strength too.
Combine Opposing muscles: If you are looking to increase strength in your muscles to lift heavier weights then train opposing muscles to concentrate more on the muscles and provide them enough rest. Opposing muscles are least incorporated while doing the other muscle so its gives you time and strength to work the opposing muscles with heavier weight. This style allows you to work more muscles in a workout. Suppose you work your chest then the biceps don’t play much role in it. So it is possible to work the biceps as well with full power and weights.
Work the supporting muscles: Work out combining muscle group in one workout. The muscles that support each other. Like biceps and back. Chest and triceps etc. This helps build muscle endurance, gives better shape to the muscles. Training supporting muscles works the bigger and small muscles as well. It gives a right combination to exhaust the muscles for better and ripped muscle mass.
We have written a lot about how to work your abs, biceps and even back and whip them into shape in our various articles on Fitho’s exercise routine. Its time we gave the “butt” the importance it deserves. A good butt doesnt only look good on women but men need it as much to complete the look. You can work your butt according to your body shape, meaning whether you are a pear shape or straight shape this routine will even out your minus points and highlight your plus points.
The idea is to target the relevant muscles directly to first lose the fat and then tone up. These set of exercises can be done any where at anytime without any equipment. 15 minutes a day for 5 days a week and you should see results in just two weeks.
Squats: One of the best exercise which will not only train your butts but your hips and thighs. They also help build body strength. Stand with feet apart and bend your knees while going down. Keep your butt out and torso straight. Do 10-12 reps and 2-3 sets in a day. You can do it in the morning before leaving for office or in the evenings. This exercise will tone your butt quickly.
Lunges: Another highly effective butt exercise which works the hamstrings, quadriceps and calves. It is easy to perform and its intensity can be varied by holding weights in the hand. To perform this exercise stand straight. Take one step forward and bend the front knee along with the back knee. Keep the front leg put and move your back leg up and down. You could do lunges while walking, doing alternate legs in the same exercise.
Step-ups: You could do this exercise on any platform that is not very high. On stairs on a step box. Like we climb steps put your feet on the platform and pull your body help pushing the heels. Do as many reps you can though 30-40 would be sufficient for the day.
Hips Raise: Lie down on a floor and keep the knees bent while keeping your back touching the floor. Slowly raise your from your butts and hold it for a few second. Get down to normal and repeat 10-15 times. You could not let the body touch the ground holding it in the air. Count it as one everytime you near the ground. Keep your glutes squeezed while doing the exercise.
Planks: This is a great core exercise as it works your abs, obliques, legs and your butts. Lie down on the ground on your stomach. Place your forearms on the ground and lift your body with it keeping toes on the ground and keeping the body straight. They help build strength and stamina.
Include these exercises in your schedule and see the difference. Do the exercises in the correct posture. Stay tunned if you want to increase the intensity and graduate to the next level of fitness.
Increased body fat percentage and being overweight result in lifestyle disorders that cause heart disease, hypothyroid, diabetes, obesity and high blood pressure. Excessive saturated fat consumption increases the cholesterol levels in the body. Certain types of fat are bad for health and some are equally important which are commonly referred to us essential fat without which the body will fail to absorb and process nutrition in the body. Read here to know more about this.
The distribution of fat varies between gentics and gender. Women tend to store more subcutaneous fat which is under their skin. Distribution of fat in women is generally in their hips and thighs area while men tend to store more fat in the middle area or the abdomen. Once the person enters adolescence the fat cells don’t increase in number instead they only increase or decrease in size. Its the male and female hormone that decide the fat deposit destination in the body. For example women with big bellies are considered to have higher levels of testosterone ( male hormone) in their system that causes fat accumulation on the stomach. While if men have large hips its due to the high levels of estrogen (female hormone) in that body part.
We presume that fat people are more prone to metabolic disorder ( also known as lifestyle disorders) but a study by Ruth Loos at the Medical Research Council in the U.K. found that lean people with a specific genetic variant were equally at risk of diabetes, heart disease even though the reports confirmed lower fat percentage in the body. Read more
Exercise is a weight loss booster as it accelerates burning of calories and the fastest mean to burn fat and lose weight. You can choose exercise according to your body type for losing weight from specific areas like glutes, thighs, belly etc. Playing sports or lifting weight is equivalently beneficial in dropping some extra pounds from the body. More muscles induce higher metabolic rate and exercise helps build muscle for you to burn more calories while resting.
The idea behind losing weight with exercise is to cut down on accumulated fat. As our body needs fuel for daily functioning we have to eat a certain amount of calories to meet the requirement. Diet can make us lose weight but exercise accelerates the weight loss process. Balanced diet with exercise is the best combination for weight loss. Start your exercise plan
according to your body type and shape up your self from losing the hanging belly to bulging biceps and a toned body.
Shake yourself and get started with your exercise plan for quick weight loss and define your own body. Here are some exercises for weight loss.
Planks: Start your exercise routine with plank exercises as it warms up the body while stabilizing the muscles. Planks are one of the best exercise for building abs and building core strength. Core is required in anything that we do from lifting, walking etc. Strong core with help move the body with ease and be active for intense workouts. Most of us have hanging bellies which start getting conditioned and toned with plank exercise. Include side planks to further increase the benefits.
Squats: Toned legs get many eyeballs rolling down and squats is a super exercise to work the legs. Less people work on their lower body which makes the body look uneven. Toned legs will give you are better and confident walk. Squats work the entire body and can be done in variations. It tones and burns fat in the glutes, thighs and hamstring areas. You can use weights to make squats intense or can do it using body. Check whether you are doing the right posture otherwise you could complain for back ache.
Push ups: The exercise works the upper body and increases the strength of forearms, wrist, upper arms, shoulders and chest. They accelerate the blood flow in the body and improves heart health. Using various grips like diamond pushups, close grip, wide grip benefit and work different muscle in the upper body. If you are a women you can do women pushups to slowly strengthen your upper body.
Russian Twist: If fat on your sides and belly is troubling you and you want to increase your enduarance then do Russian Twist. This exercise works the core and obliques working for a flat and defined waist and stomach. Include the exercise in your routine and burn fat around you belly. Use swiss balls or snay thing to hold between your hands to increase the intensity of the exercise.
Bur pees: It is a great aerobic exercise that works the entire body and tests your guts too. It involves your legs, back, torso, neck and arms. It involves in jumping, squatting and stretching in one exercise. It accelerates the calorie burn as it involves many muscles and involves lots of fast movements. To intensify the exercise set time limit to perform a definite number of repetitions.
Research is trying to figure out if better immunity can be achieved through exercise. As there are many factors involved in immunity like age, diet exercise etc. Exercise is vital in life as it keeps one active, maintain blood sugar levels, increases absorption of nutrients and for various other purposes. Diet and exercise form a great combination to increase immunity and keep us healthier and fit.
We eat foods that boost immunity but if the metabolism of the body is slow then the absorption of vitamins and minerals important to boost immunity will slow. Exercises help increase metabolism, so improving metabolism through exercise will help improve immunity through increased absorption of essential nutrients. Improved blood flow through exercise will help the immunizing nutrients to transport faster in the diseased area helping fight the infection, germs and bacteria and flushing toxins out of the body.
Curbing appetite is the biggest hurdle for anyone trying to lose or manage weight. Even if you get enough physical activity in your daily routine but do not manage to control what you eat then losing weight can be next to impossible. So how do you really get to the bottom of this weight problem and solve this problem of eating more than required by your body? Well here are some easy to do yoga poses that may help you control your urge to eat. These yoga poses help control food cravings by helping the body regulate the release of hormones that control appetite (both the hormones that increases appetite as well as decrease appetite and cravings).
Warrior pose II : Stand straight with feet together. Take a large step towards the left and bend the knee as in a lunge. Keep the right ankle facing outwards. Bring both hands out on the side and hold it there for a few seconds.
Downward dog pose: Lie down on your belly and then raise your hips keeping your feet and hands on the ground.
The benefits of yoga are varied. The body welcomes and requires active movement. Any form of stretching will help the body stay limber. However, the physical benefits of yoga, as reported by the millions of people who perform various types of asanas, go beyond that, like better flexibility of the spine and joints, Increased flow of blood and oxygen, better balance, better posture, improved digestion, toned and strengthened muscles, reduction of toxins built up in the body and heightened immune system response are some of its benefits.
Below are the second set of yoga poses for you to make your life more enjoyable and healthy living. Read more