Why do some women have amazingly toned arms that show a sexy, demure amount of definition...and some women are obviously fit but their arms have no definition? That is my question for this project. I have been working out on and off my whole life, but especially hard and consistent for the last 5-7 years. Despite my 5-6 day a week regiment, my arms remain undefined. So it is time to find out why... and pass on this wisdom.
I suspect it is in my workouts and eating habits - and most importantly: my body fat. Lately, I have come to think it is 80% nutrition and 20% workout. Presently I am 5’4 and weigh about 120 pounds depending on the day. Kind of like Bridget Jones, I can fluctuate but never enough to go up a dress size. I go to bootcamp type workouts, but I must admit - I don’t focus on Cardio. To make sure I make my goal I am going to enter a half marathon or 10K to see if this will help me incorporate more cardio.
The Plan:
To do this, I am going to chart each and every workout and my weekly eating. I recently started eating a lot more raw veggies and no meat (as per Eat To Live by Dr, Fuhrman) and have been dropping pounds which may help solve the body fat part of the problem.
So I am on a mission. I have five months until the official start of summer. Here in San Diego, it is always summer but I need an official goal - June 21st. I am starting with basically no definition in my arms- but they are not completely flabby.
Because I live in southern California, I am surrounded by girls with amazing arms so I am going to ask each of them how they got there and report my findings each week on this blog.
Here is the workout plan I will follow:
Monday: Day off
Tuesday: Cardio Muscle class - but with XCO’s a one pound weight you keep in both hands while you do all cardio and other exercises. I must admit...I love this class.
Wednesday: 3-5 mile run
Thursday: Cardio Muscle class
Friday: Cardio Muscle with 3 mile run warm-up
Saturday: Beach workout - athletic training on the beach for 1 hr 30 minutes
Sunday: 3-5 milerun followed by both core workout and a by cardio interval class - same type of interval training.
I suspect I may need a Pilates or yoga class in my regime...but I will add that as I find out more
I found this information from helpful click here to see site
How to tone your arms
To get toned arms you need two things:
Low body fat: you need to have a low body fat percentage so everyone can see your sexy arm muscles. The problem is that you cannot spot reduce fat – the only way to lose it is to burn fat off your entire body. So step one is to incorporate some HIT and cardio training into your daily workouts and make sure you eat healthy foods and snacks all day long.
You need muscle! Muscle is what gives your arms their toned look and lifting baby weights is not going to build muscle. You need to work with heavy weights to force your muscle to grow and adapt and look more toned. A good weight to start with is something you can lift 12 – 15 repetitions. If the weight is heavy enough, the last 3 – 4 reps should be challenging for you.
