How to Exercise When Pregnant

The pregnant woman’s body undergoes dramatic changes as she carries a child to term.

While it’s true that you may be in a more delicate condition than in your normal state, pregnancy must not be a deterrent for you to seek a stronger body. In fact, exercising during pregnancy has a lot of benefits, which include returning to your pre-baby weight, keeping healthy and having a lot more energy – things you all need after giving birth!

Things to Keep in Mind

Before undertaking any type of exercise routine, you must first check with your gynecologist. Your doctor will give you a list of options that are best for you and your baby. Your doctor will also advise you to avoid exercises that involve jumping, leaping, sudden movements or those with risk of abdominal injury. You will probably need an exercise instructor and a strict diet if you have a history of:

  • Cardiac or respiratory disease
  • Pre-existing diabetes condition or diabetes developed during pregnancy
  • Have a history of premature labor
  • High blood pressure, either before pregnancy or during pregnancy
  • Placenta previa, or the condition where the baby’s placenta is placed over or near your cervix
  • Physical disabilities or skeletal and muscular impairments
  • You should also use a good sports bra to provide support for your expanding chest area. Proper rubber shoes should also be use to provide support and lessen the impact of the exercise on your feet and legs, which is very important since you are carrying extra weight. Keep hydrated by drinking plenty of water. Exercise during mornings, when it is cooler.

Exercising while pregnant should make you feel refreshed and invigorated, not tired. If you feel discomfort, breathlessness or pain in any way, stop exercising altogether. Check again with your doctor which exercise are most suitable for you.

Pregnancy Exercises

Once you’ve taken the necessary precautions, it’s time to exercise.

Warm-Up. Don’t take your body by surprise by going into heavy exercise suddenly. Do these warm-up exercises for five to ten minutes.

Calf Stretch. Face a solid wall and place your palms flat against it, arms shoulder-width apart. Put one foot a step in front of the other, hip-width apart. The leg behind must be fully extended. Bend your forward leg gradually, counting to ten until you feel the leg behind fully stretched. Hold this pose for ten counts and repeat with the other leg.

Arm Stretch. Stretch one arm completely over your chest, and lock it with your other arm by crossing over it vertically. Hold this pose for ten counts before repeating with the other arm.

Head and Shoulder Rotation. For head rotation, drop your head in front and slowly rotate it backwards and forwards again. Do this clockwise for five counts and counterclockwise for another five. For shoulder rotation, roll your shoulders backward repeatedly for five counts, and forwards for another five. Do not arch your back while doing this exercise.

Aerobic and Strength Exercises. These exercises aim to make you stronger in your pregnant state and increase your stamina. You may do these exercises in 20 to 30 minutes, and even to an hour, depending on what your doctor prescribes.

Brisk Walking. Walk around the block at a brisk pace, or the most comfortable pace your body needs to break out into a light sweat.

Inner Thigh Lifts. Lie down on one side, supporting your head with one arm or a pillow. Bend the leg resting directly on the ground for balance, and then slowly lift the other leg up as far as you can. Hold for five counts before returning to place. Repeat for another ten counts before doing the same with the opposite leg.

Swimming. Swim in the comfort of your own home by standing with your feet hip-width apart, one foot in front of the other by two steps. “Swim” through the water by raising one arm up fully and diving to the opposite side of your body, your body twisting to follow through, like a crawl stroke. Do this for ten counts, shift feet and repeat on the other side.

Wall Push Ups. Find a solid wall where it can support your weight. Put your palms flat against the wall, shoulder-width apart, with bent elbows. From your feet to your palms, angle yourself so that you will be slightly over 90 degrees leaning into the wall from the floor. Slowly push yourself off the wall and return to the original position for ten counts.

Cool Down. Cooling down is necessary to bring your body back to its normal pace. Here are a few exercises you can do:

Plies. Stand straight with your toes pointing out and your heels slightly pointing to each other, feet hip-width apart. Your arms should be held overhead. Slowly bend your knees with your back straight, and stop before your knees get further than your toes. As you bend, your arms should slowly go down, and end in a rounded position, as if you are releasing a fish into water. Slowly come up and as you do, bring your arms overhead like a ballerina. Hold this position and repeat.

Leg Stretch. Support yourself against a solid wall, bend a leg backward and hold the bent leg’s foot for a few counts. Do the same for the other.

Do these exercises every other day. You may also want to enroll in water aerobics or pregnancy yoga, which have specific routines for pregnant women.

How to Exercise While Sitting at Your Computer

With today’s fast-paced lifestyles and bloated schedules, it’s hard to find time to exercise. Fortunately, there are ways we can exercise right from the comfort of our own desk cubicles. Do these exercises daily and you’re sure to feel a difference.

Sit Properly.

The 1st step with any exercise is proper posture. If you can, try to find an ergonomic seat that will both provide support and correct your sitting posture. Your seat’s back chair rest should be angled a little over 90 degrees, but not by too much.

Prevent Carpal Tunnel.

Your wrists should also not be resting flat against the desk, as this causes Carpal Tunnel Syndrome. Your wrists should be angled slightly lower than your elbows. Find wrist support for both your mouse and keyboard. Roll your wrists for twenty counts every hour.

Position Your PC Screen Properly.

Your eyes should be level at the screen and your head mustn’t have to be angled downwards or upwards to look at it properly. Adjust your screen accordingly.

Rotate Your Head.

Roll your head around slowly for five counts in a clockwise direction, and in a counterclockwise direction for another five counts. Do this every other hour, and do it slowly.

Stretch Your Back.

To prevent yourself from having a hunching position as a default, roll back your shoulders and stretch back your arms as far as you can. Roll your wrists and flex your fingers before resuming back into a proper sitting position.

Stretch Your Arms.

Extend one arm fully in front of you, fingers pointing upward. Use your other hand to bend back your fingers slightly, until you feel a stretch. Hold this pose for ten counts before doing the same to your other hand.

Stretch Your Legs.

Back up your chair a little to allow more space for your legs. You can stretch your legs while sitting down by extending them straight outwards with your toes pointing slightly backward. You can support your thigh with your hands. Keep this position for ten counts before doing the same with your other leg. You can stretch your legs standing up by finding a solid wall, putting your palms flat against it, shoulder-width apart. Put one foot slightly in front of the other, extending the other leg behind. Bend the forward leg until you feel the stretch in the other leg. Hold this position for ten counts before repeating this with the other leg.

Walk Around.

it a point to walk around the office once in a while. Try to keep it at short distances as not to be accused of loitering. Go to the bathroom, or walk around your hallway.

Be Hydrated.

a tall glass of water nearby at all times. Drinking water helps flush out toxins in your body and that will keep you healthy. It’ll also give you a good reason to walk to the bathroom plenty of times.

Leg Lifts.

Lift your leg up on the balls of your feet and down again. Repeat until you feel comfortably tired. Repeat all throughout the day.

Clench Those Muscles.

Clench your abdominal muscles in a similar way that you do with sit-ups. Hold those muscles clenched for five counts before releasing, and repeat. You can also do the same for your gluteus muscles.

Full Body Stretch.

Remember the stretch you sometimes do when you’ve just rolled out of bed? Do the same in your cubicle: Stand up and put up your arms to give your whole body a stretch.

Hand Gripper.

Invest in a hand gripper or elastic bands to help you exercise without leaving your seat. You can do these exercises during your lunch break or when you’re waiting for something to finish loading.

You can also do leg lifts and stretches while doing other office work, such as taking calls or running errands. You can also do some quick exercises by taking the stairs instead of the elevator.

Keep in mind, though, that exercises done within the confines of your cubicle will not be an adequate replacement for real exercises that can be done in thirty minutes to an hour. Having a healthy diet and enough rest will also help a lot in your endeavors.

Do Laxatives Help You Lose Weight?

do laxatives help you loose weight

Laxatives and Weight Loss – Know the Connection

Losing weight has become the mantra for everyone these days. Even an ounce of fat seems like a few kilos in there and you do everything you can to get rid of it. Well, many people are trying laxatives because a bizarre theory has proved that it has something to do with weight loss.

First of all, laxatives are drugs that help to stimulate your bowel movements. They loosen up your stool so that it can easily pass. It is a drug normally given to patients who have constipation or difficulty with their regular bowel movement.

However, over a period of time, many people have said that it also helps to lose weight. But, the truth tells you otherwise.

There are various types of laxatives found in drug stores like saline laxatives, stimulant laxatives, stool softeners, lubricant laxatives, and so on. They all have some relation or the other with the bowel movement.

But, the fact that they are now used as a means to lose weight is something new altogether. It is true that laxatives can help in assisting weight loss but they are just a temporary fix. In fact, it might not last a couple of days also.

It is the water weight

Those who believe that laxatives can actually help you achieve that fat-free physique is living in a fool’s world. Yes, it is possible to shed a few kilos quickly but that is not a permanent solution at all. Laxatives basically pull the water from your intestines allowing the stool to absorb this water which is then passed through your bowel movement.

That is the concept of how you can lose weight. There is nothing else other than that. It is just the water weight that you are losing and not the actual fat.

Doctors have even suggested that using laxatives for weight loss is deceiving the users more than anything else. If you are not suffering from any bowel related issue, then it is advised not to use laxatives as a part of a weight loss program.

Apart from the excess poop, there is nothing good about this drug. In fact, it is known to lead to dehydration because of the excess amount of water that your body is deprived of when you are too high on laxatives.

The consequences

If you are hell-bent on using laxatives for weight loss, then you should also be aware of the consequences that come with it. Dehydration is one of the most common side effects that you will experience when you have too many laxatives.

Additionally, your body will be deprived of essential electrolytes. Electrolytes help the tissues and cells to function properly and they contain magnesium, sodium, chloride, phosphate, and calcium. All these can easily pass away from the stool and your body will become weak.

There are cases when people have got seizures after using laxatives. So, if you are still looking to use this drug for weight loss purposes, then you’re better off finding a proven alternative.

How to Lose Weight Without Working Out

Weight loss is a major concern among many people. Whether a person is obese or just wants to shed a few extra pounds, keeping fit and trim is an important part of a healthy lifestyle.

While exercise is an important component of weight loss and overall physical fitness, some people simply cannot commit themselves to an exercise regimen.

The good news is that there are many ways to lose weight without having to exercise. While it will take longer for you to lose weight without exercising, you can shed those excess pounds. Here are some ways that you can get from flabby to fabulous without lifting a finger:

Experiment With Diets

There are many diets available today that can help you trim those excess fatty areas. Most diets need to be supplemented with regular exercise, although many diets can help you lose weight even with minimal exercise. Here are five of them:

The Atkins diet is very popular among meat-eaters because it combines all the goodness and the flavor of meat without having to give it up. The Atkins diet is a low-carbohydrate diet that emphasizes the consumption of protein, unsaturated fats, and other nutrients that are easy to metabolize.

The South Beach diet is a three-phase diet that also emphasizes low-carbohydrate foods. Many adherents to the South Beach Diet consume grilled foods like fish, chicken, and other white meat. Salads, nuts, and legumes are also important parts of the South Beach Diet.

The Hollywood diet is also known as the “grapefruit diet,” and is one of the oldest modern diets still popular today.

The Hollywood diet consists of three meals that do not allow for snacks in between, and also includes grapefruit as an important part of the diet. The key is to follow the prescribed diet for 12 days, stop the diet for two days, and then repeat the diet again for another 12 days.

The raw foods diet is all about eating organic foodstuffs, without ever having to cook them. Many adherents to the raw foods diet believe that when food is consumed raw, a person gets the maximum health benefits of all the nutrients found in the food. Raw food dieters do not consume anything that is processed or cooked, and eat a minimum amount of preserved foods.

The macrobiotic diet is very popular among many dieters today. The focal foods in a macrobiotic diet are grains, vegetables, and beans. Adherents of the macrobiotic diet also emphasize chewing foods thoroughly before swallowing them.

Do Water Therapy

Many people think that drinking a lot of water can cause you to gain more weight. Drinking eight to nine glasses of water a day can actually improve your metabolism and digestion. Your digestive system can digest food faster, get more nutrients, and flush out more fat if you have enough water in your body. The more water you drink, the faster you can metabolize complex nutrients.

If you have problems scheduling your water consumption, here’s an easy guide you can follow for a day where you eat three meals a day:
One glass of water before meals
One glass of water after meals
One glass of water during every meal

Liposuction and Gastric Bypass Surgery

For people who are unfit to exercise because of morbid obesity or other health problems, medical and surgical treatments for weight loss may be necessary:

Liposuction involves vacuuming out excess fats and adipose tissues. Liposuction can be used for emergency procedures, or for cosmetic operations for people who want to lose weight.
Gastric bypass surgery is a medical procedure that involves cutting part of the intestinal tract and making the digested food pass through a quicker route.

Both liposuction and gastric bypass surgery are expensive. You may need to check with your insurance provider whether your health plan covers the operations.

Losing weight is very important for good health and well-being. While a proper diet and exercise is still the best way to lose weight, you can still lose excess pounds with just a few activities that don’t involve a lot of sweating and toning.

How to Lose Weight Fast

Many people want to know how to lose weight fast but the truth is there is more to losing weight than just weighing less.

For example, if you think that running long distances is the answer to removing that flabby stomach or that wobbly backside, then you may be mistaken.

The fact is that if you perform cardio exercises that last for a long time, this can actually lead to a reduction in muscle mass and won’t remove hardly any of that built up fat at all. So you will lose weight but not in the areas that you are looking for.

Looking at it another way, trying to starve yourself to get thin isn’t the answer to fast weight loss either. Your body still needs essential proteins and fats for everyday use, so don’t try to cut out things that you THINK are bad for you.

The key to losing weight fast is to create a large calorie deficit in your daily intake of foods. Match this with regular exercise and you’ll soon be losing weight. That is why diets such as the Atkins diet work with almost instant results.

The first two weeks of the Atkins for instance leads you to cut out almost all but essential carbs and only eat proteins and  moderate amount of fats. This means your body starts to use the fuel it has stored up as fatty tissue instead of using the carbs that you eat everyday.

The whole purpose of losing weight fast is to lose as much fat as you can and not to reduce muscle mass. That’s why eating a high carbs diet helps to prevent this from happening. Speeding up your metabolism by eating 5 or 6 small meals a day really helps to shift that stubborn fat. That is why skipping meals really isn’t the answer to losing weight as this just reduces your metabolic rate and means your blood sugar levels will drop. Eating a regular amount of proteins will prevent this from happening.

The next step to losing weight fast is exercise. Yes, unfortunately you will have to do some work as the diet just isn’t enough. You should start a regular exercise program of at least 3 times a week you should exercise for 30-45 minutes each time. This really should be either running, jogging or cycling.

Cardio exercises really help to burn calories and combined with the low calorie diet, you should start to lose weight fast.

How to Lose Weight after Childbirth

Once the excitement of giving birth and getting used to the routine of having a new baby, you might start thinking about how you will lose the weight you may have gained during pregnancy.

Here’s how to do it the healthy way.

Wait until six weeks after giving birth before resuming your normal exercise or going on a strict diet. Remember that your body needs to heal first before you resume normal activities.

If you want to lose weight fast, read this first.

Pregnancy weight is partly made up of several pounds of fluid retention. You should lose the fluid in three or two week, even sooner if you urinate or perspire more frequently.

Drink lots of water, around 10 to 12 glasses a day.

Remove soda and other sugary drinks from your diet.

Snack on healthy food both at home and at work.

Choose whole grain over their white versions whether it be in bread, pasta or cereal form.

When eating meat, go lean. Eat boneless chicken, white meat and only the leanest cuts of beef or pork.

Eat fiber, which can be found in most vegetables and fruits.

Know what you’re eating. Read the dietary information at the back of every product. Avoid food products with high saturated fat, high calorie numbers, hydrogenated vegetable oils and high fructose corn syrup.

Avoid fast-food meals and restaurants. They rarely come in healthy versions. If you’re craving for burgers, French fries and other fast-food meals, make them yourself. That alone cuts a lot of the calories out.

Don’t jump into strenuous exercises just yet. After six weeks of recuperating, start with light exercises such as walking or climbing a few flights of stairs.

Breastfeeding is also said to burn a lot of calories for new moms, burning up to 500 calories a day. However, keep in mind that this may not be effective for some women, and other women may have to pair this with exercising and a healthy diet to actually lose weight.

Give yourself nine months to lose the weight. It’s only fair that you give yourself the same amount of time as you did gaining the weight.

Indulge every now and then. Being a parent is hard work and you deserve a treat every once in a while!

How to Lose Weight

LOSE WEIGHT

So you want to know how to lose weight?

Well if knowing all the information was enough to make us lose weight, we would all be thin!

The truth is that knowing how to lose weight isn’t enough, you must actually put in the effort to force your body to lose weight. Otherwise nothing will happen except possibly you may start to gain weight.

Losing weight is really more than just going on a diet. If you go on a diet then this is considered a temporary stage in your life, where you will simply eat healthy and maybe do a bit of exercise here and there for just a couple of weeks.

What you must understand is that, if you really want to lose weight this must be a lifestyle change and not just a temporary dieting situation.

That’s why so many people are always going on diets because once they have lost some weight, they go back to their old ways of eating unhealthily and not exercising, so they just put the weight back on. Then what do they do? Yes, they go back on a diet again!

This is what is commonly known as yo-yo dieting and is what thousands of people do continuously throughout their lives without realizing that if they just stuck to eating healthy foods and exercising regularly that they wouldn’t have to diet at all. They would just remain the same weight or in fact continue to lose weight as their metabolism speeds up and starts burning off the excess fats that are stored in the body.

OK, back to learning how to lose weight. The main key to losing weight fast is to create a calorie deficit in the body.

This basically means your body is burning more calories than you are consuming. This leads to the natural removal of excess fats that are being stored on the body and is easily achieved by a low calorie diet and regular exercise program.

All you have to do is work out how many calories a person of your height and weight should be eating each day, eat less and exercise more. That’s it in a nutshell. There are many calorie counters available online which will show you exactly how many calories you should be consuming to lose weight. Once you know this, you know exactly what you can and cannot eat each day. Combine this with 5-6 small meals, drinking plenty of water and regular exercise, you’ll be losing weight faster than you know it!

The most important thing in knowing how to lose weight is to get all the information you need before starting any diet program or exercise program.

How to Lose Water Weight

WATER WEIGHT

Being bloated can be a very uncomfortable feeling.

There are various conditions that may trigger the retention of water in your body. Here are some tips on how to lose water weight.

Causes of Water Retention:

  • Taking steroid medications
  • Hormone replacement therapy
  • Not enough protein in the diet
  • Inadequate amino acids and B-vitamins
  • Having too much sugar and salt in the diet

Health Conditions That May Lead to Fluid Retention:

Here are illnesses that may lead to fluid retention.

  • Glomerulonephritis
  • Thyroid diseases
  • Kidney diseases
  • Hypertension
  • Pregnancy
  • Heart illnesses

Treatment:

Taking diuretics would effectively get rid of water that accumulated in the interstitial space. This condition is called edema. Be very careful when using diuretics as it also removes important electrolytes and other substances in the body.

The following are the different kind of diuretics.

  • Potassium sparing diuretics, do not promote the excretion of potassium in the urine.
  • Thiazides
  • Loop diuretics, like Furosemide.
  • Osmotic diuretics, like Mannitol, changes the osmotic balance so water is excreted.
  • Calcium-sparing diuretics save calcium from being excreted with urine.

Diet:

Foods with high water content help get rid of the accumulated water in your body. Here are some foods you might want to add in your meals.

  • Carrots
  • Asparagus
  • Artichokes
  • Oats
  • Lettuce
  • Watermelon
  • Cucumbers
  • Parsley
  • Apple cider vinegar
  • Green Tea
  • Cranberry juice

Drink lots of water. When you don’t have enough water in your body, it goes into survival mode and saves the water your body already has. Drinking sufficient amount of water would prevent your body from storing water that it doesn’t have to store.

Beverages like coffee and tea and soda are diuretics. Though they may help release water in your body, keep in mind that too much caffeine and sugar aren’t good for you.

Lessen salt in your diet. Too much sodium would make your body retain water.

Tips:

If you’re pregnant and you noticed the formation of edema especially on your feet, it’s very important that you consult your doctor immediately.

Exercises like jogging and cycling are also good ways of losing water weight.

Water retention may lead to serious health conditions. If trying to lose water weight naturally doesn’t work, you may have an underlying problem that needs to be treated. Consult your doctor for proper treatment options.

How To Lose Love Handles

Love handles may prove to be handy and lovely when you are hugging someone or making love but they can be anything but cute especially if you’re planning to hit the beach.

These layers of fat that are located on both sides of your body can be a source of insecurity and lack of self-confidence in the presence of other people.

If you are dead tired of feeling ashamed of those nasty mounds of fat, then just follow these tips and bring all that loving feeling back.

Revise Your Diet

Make sure to read food labels when going to the grocery store to avoid certain kinds of fat in the food you eat and cook. Stay away from saturated fats that are found in most animal products like dairy and meat. You should also shy away from trans fatty acids that are present in foods that have “hydrogenated oils” in them.

Go for alternatives. For instance, you can use skim milk instead of regular or whole milk. Go for egg whites rather than egg yolks. When cooking, you should try using more olive oil while lessening the butter and cream in the food that you prepare.

Starchy foods such as rice, potatoes and cereals should be taken in moderation and should be coupled with rigorous exercise or else, you’ll just end up with more body fat if you don’t burn enough calories.

The key here is losing the needed pounds through proper diet. On way to find out if you need to shed off excess weight is to take a BMI test. You can easily do this online to check and see if you are within a healthy range. Losing weight in general can help reduce the size of your love handles.

Exercise

Many fitness buffs say that you can’t target fat deposits but what you can do is concentrate on building and toning muscles to help your body burn calories more efficiently, even when you’re just watching TV at home. Strength training is the way to go just as long as you target the right areas.

There are many exercises available also such as crunches, shower flexes and jumping jacks, among others. You can all do these in less than half an hour for beginners.

You should also pair some cardiovascular exercises to your muscle building routine to burn more calories. Do this at least three times a week for 30 minutes. Swim, ride a bike and jog and raise your heart rate to pump more blood through your circulatory system.

Don’t be tempted to pig out especially after a strenuous exercise. Eat several small snacks daily and always eat breakfast so you won’t get hungry easily. If you’re hungry, try to drink water so you’ll get full and rehydrate properly. If you happen to live near Guelph, Ontario, check out personal trainer Guelph.

Consider Surgery

If all else fails, you may want to consider undergoing surgery. The good news is that liposuction has now proven to be a safe and quick outpatient procedure. Minimal rest is necessary and you can return to work within a few days. You may want to check all possible treatments first and make sure you go to a reputed clinic to get utmost safety and comfort.

These are just some of the simple exercises and techniques you can employ to get rid of love handles the easiest and fastest way. There are many other possible ways to try and they are all available on the Internet. Start studying your options and say goodbye to your love handles today!

How to Lose Arm Fat

arm fat

Some view arm fat as unsightly. They believe that, with the excess layers of flesh covering their biceps, their choices of clothing are rather limited.

Not many people want to expose a pair of flabby arms, which eliminates tank tops and halter tops from their wardrobe’s “must-wear” list. Good thing excess arm fat can be eliminated through exercise and eating a proper diet. You just have to enforce a strict regimen for you to succeed.

Discipline and determination are two essential characteristics when trying to lose arm fat. You must control yourself from eating beyond a healthy diet. In addition, some time must be dedicated for exercise, with only a few rest periods. When you successfully insert both dieting and exercise in your daily routine, having a pair of sexy toned arms will be easy.

Arm Exercise Routines

Exercises, which center on the arms, are necessary for you to lose excess arm fat. These routines must be done regularly, or else you might lose the drive to continue. The first step is to burn the fat on your arms by lifting light weights. When some of the flabs have been eliminated, you can then proceed to doing exercises that will tone your arms.

Remember, toning your arms too early will cause the fat and muscle to combine, making your arms look even larger than before. Here are the set of arm exercises that you can follow:

Fat Burning Exercises

Bicep Curls – The trick with this bicep building exercise is to lift light weights with numerous reps per set. Grab a three to six pound dumbbell then position your arm in an “L” shape. Lift the dumbbell until your knuckle is right in front of your shoulder slowly. Now move your arm down, back to its original position, which is the “L” shape, to complete one rep. In the beginning, you can do two sets of ten reps daily. Increase the number of reps and later, sets, as you go along with the exercise each week.

Tricep Extensions –The tricep extension aims to burn the fat on your tricep area and eventually build muscles. First, maintain a stand-up position, with legs slightly separated. Hold a dumbbell with both hands at the back, parallel to your nape. Lift the dumbbell slowly until your arms form a right angle then return them to their starting position. Do two sets, containing 10 reps each, if you are a starter.

Backward Lifts – The backward lift focuses on making the triceps leaner and firmer. From a standing position, spread your legs, as you hold a pair of lightweight dumbbells. Lift your arms slowly back, as far as you can go, then return to them to their original position. For starters, you can do two sets, having eight reps each, of this exercise. It is a little harder than the bicep curl, so more concentration is required.
Arm Toning Exercises

Push Ups – Push Ups are the premier exercise for forming and toning arm muscles. Since you are carrying the weight of your entire body with your arms, it is not an easy exercise for starters. Start by lying face down on the ground. Open your palms, move them in front of your shoulders, then push your arms up until they straighten. Once done, push your body down, but don’t let your torso touch the ground. Repeat the up and down motion for your next rep. For beginners, the number of reps is entirely up to you, given the difficulty of the exercise. Though, ideally, you should be doing ten after the first week.

Tricep Dips – The tricep dip is a fairly easy exercise, though doing many reps can be pretty challenging. Find a sturdy table or any surface that has the same height. Position yourself with your back facing the table. Plant your open palms on the tabletop then move a few paces away. Once done, lower your body then push it up with your arms. Do two sets, with 12 reps for each set.

Increase the Reps and Sets – Once you have reached the toning phase of your regimen, you should be accustomed to all of the exercises. Your job now is top increase the reps and the sets, so your arms will form firm bumps. You can even increase the weights of the dumbbells for the bicep curls and the tricep extensions, if you want to have big muscles.

If you feel you need more exercises, you can hire a personal trainer or buy an exercise video to effectively free your arms from unwanted fat. You can also jog and go the gym for a full-body workout.

Maintain a Healthy Diet

An exercise regimen will surely fail if it is not combined with a proper diet. Cut down on fat and carbohydrates, especially during dinner, and follow the recommended dietary allowance, which is found on the labels of canned goods, daily. To have a diet tailor-made for your age and body type, you can hire a nutritionist. He or she will provide a dieting regimen that should help you get rid of unwanted fat en route to being slim and sexy.

Eliminate Unwanted Fat for Better Health

Having much arm fat is not only unsightly, but is also an indication that you may need to lose weight. The accumulation of fat is somewhat proportional for your entire body, so you should do the necessary measures to look and be more healthy. Remember, diet and exercise are your two best allies.