Get Toned Arms Now With These Exercises
If you want to learn how to get toned arms then pay attention to what you read here
. Im not going to go and give you a bunch of little and easy exercises that a lot of other websites and writers give you so you can go and tone your arms. Thats not going to happen. But what a lot of them also forget to leave out is the diet part of the whole equation. Lets really take a look at what gets a person a nice set of toned arms.
First part is your diet. If your diet is not in check, then youre never going to achieve a nice set of toned arms with cuts and definition. Im sorry but its just not going to happen. It never will. Diet is 80-90% of this entire game and the actual exercise part is only 10-20%. Think about it, you spend so much more time out in the real world then you do in a gym so much of your results will be from what you do on the outside then what you do on inside of a gym. In the gym, you create trauma and break down your muscle fibers. Dependent on what you do on the outside is how fast your body can recover. So diet is crucial and key. First thing is you definitely need to be eating a fair amount of protein to help with the growth and repair. The more you train and the more you break down your muscle fibers, the more protein you will need to help you bring them back up. If you dont do this then youre just cutting into your recovery times and hurting yourself in the long run.
So you definitely need to eat more protein and you also need to eat less carbs. By cutting down on your carbohydrate intake, youll inevitably be losing fat throughout your body. When you have a decent amount of body fat, that will cover up any muscle definition that you have. So you could essentially have a pretty decent set of arms, but you wont be able to see them unless you get rid of that fat. The same goes for a flat tummy. If you dont have a lowered level of belly fat, youll never see that set of firm, fit and toned abs.
So the easiest way to start getting rid of the fat is up your protein and drop your carbs, its that simple. Also pay attention to your fat intake. Fat is 9 calories per gram while protein and carbs are 4 calories a gram. I would cut out all unhealthy fats and only focus on the healthy sources such as fish oil, extra virgin olive oil, and assorted nuts such as walnuts, macadamia nuts, and almond. These will also give you plenty of fiber. Also, dont forget about your veggies. Vegetables are great not only for their obvious cancer fighting and disease defending purposes, but because they have a ton of fiber and really help to fill you up and keep cravings at bay. When dropping body fat, youll have to obviously cut your calories so definitely taking in a healthy dose of veggies will keep you staying full.
Now when it comes to your exercise program, throw out all the little single joint exercises such as tricep kickbacks and press downs. What you really want to do are the big multi joint compound movements such as pushups, bench presses, dips, diamond pushups, lying tricep extensions, barbell curls, pull-ups, etcThe reason for this is because the more load that you can use on the surrounding musculature. The more loads you can use in a controlled manner, the more benefit you will get. For example, what do you think will stimulate the back of your arms more, a close grip bench press where you use 85 pound of a tricep kickback where you can only use 15 pounds? I hope youre starting to see my point.
So here is a list of 3 exercises you can use for your triceps in a workout and a list of 3 biceps exercises you can use for the same workout. I want you to alternate between each exercise pairing, resting around 60 seconds in between. Shoot for 10-12 reps per set, a perfect prescription for hypertrophy.
A1) Close grip pushups
A2) Hammer Curls
B1) Lying ez curl bar triceps extensions
B2) Supinated Dumbbell Curls
C1) Chair Dips
C2) Cable Curls
So you would do 1 set of close grip pushups then immediately move to hammer curls, rest then repeat this sequence 2 more times. You want to do 3 sets of each exercise for each circuit.
All in all I hoped you liked this article on how to get toned arms. Its really not rocket science but a lot of people oversimplify everything. You really need to have your diet in order to get the most bang for your buck. If you have fat covering your arms, then you need to also strip that away as much as possible to show your definition. And when it comes to your exercise selection, the bigger the exercise with the more load, the better your results will be. Im not saying those small single joint exercises are bad. They do have their place especially if you want to pre exhaust a muscle, but to keep things simple, you want to mostly focus on the big exercises first. Also be sure to have some sort of protein right after your workout, preferably from a protein shake so you can kick start the recovery process. If you dont have any protein shakes around the house, then you can simply have a meal with chicken, tuna, or eggs with some rice or potatoes. Stay away from the breads and gluten, that stuff is not good for you.
by: Jared DiCarmine
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