Posts Tagged ‘Arms’

So that’s why it’s so hard!

October 7, 2010

I was recently looking at photos of myself from my latest race and instead of marvelling at my achievement (finishing my first half marathon) I was shocked at how flabby my arms, raised over my head in victory, looked.  Now, I’m not a frequent passenger on the body snark train, but those fleshy arms really bugged me.  Granted, I didn’t do a lot (read: any) weight training while training for that race, but my guess is that’s only partly the reason why.  And I think I’ve hit upon the other part.

When you think about where a woman stores her excess fat, what body parts are the first to pop into your head?  Hips and thighs?  Well, you’re right.  But did you also know your triceps are also one of those fat storing areas? Seriously.  Blame the hormones.  More specifically that female hormone estrogen.  Every woman has high levels of it which means our bodies are going to store the fat in those problem areas.  But there is something we (and by we, I mean I) can do about it.

First…excess fat is excess fat, which means losing some weight will help achieve those slimmer arms.  And if you’ve read this blog long enough you know that the way to do that is through watching what you eat, cardio exercise and toning exercises. (For what kind of exercises you could do check out this past post.)

Now my goal isn’t to achieve Madonna arms (those are actually really scary), but something that doesn’t resemble a side of beef would be nice.  I’ll keep you posted on my progress!

Tis the season for Buff Brides

April 14, 2010

The time for weddings is upon us.  And if you’re of a certain age, you’re entering that time of year when you’ve saved the date for almost every weekend.  Even if you’re not the bride, there’s always that push to drop 10 , 20, even 30 pounds before the big day.  The one area everyone wants to tone up?  Their arms.  (Hello strapless dresses!)  Here are few exercises to firm those wings up.

(1) Bicep Curls — A tried and true approach but if you’re not seeing results, it’s probably because you’re not using heavy enough weights.  Aim for a weight that only lets you do 8 reps instead of 15.  If you’re concerned about bulking up, read this.  Aim for 3 sets.

(2) Lateral Raises — Great for the shoulders, triceps and that flab inbetween your arm and chest.  Hold a lighter pair of weights at your sides, palms facing in.  Alternate raising one arm at a time to shoulder level.  Make sure you maintain good posture and that your hands are always in your peripheral vision.  To make this harder, alternate keeping one arm at shoulder level while raising and lowering the other arm.  Aim for 3 sets of 8-12.

(3) Tricep Dips — Simple, but effective.  Because you’re using your own body weight as resistance, you’re going to see faster results than those overhead lifts everyone likes to do.  Just make sure you keep your shoulder and wrists in line and that your elbows stay parallel as you lift and lower yourself using a bench or stable chair.  Aim for 3 sets of 15.

Add these exercise to your normal cardio routine and you’ll be a buff bride with killer arms in no time!