How to Tone Your Arms and Lose Weight At the Same Time

Exercise

You want to lose weight and are following a strict diet and exercise routine. You are doing lots of cardio and sweating.

As you shed the weight you start to feel… flabby. Toning your body is the next step, but you cannot stop losing weight. It is best to focus on one area to tone. Here’s how to tone your arms and lose weight at the same time in 5 simple exercises.


ARM CIRCLES

What could be easier? Stretch out your arms and draw small circles with them. Circle clockwise for a few minutes and anticlockwise for a few more. Yes, it is that simple.

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You can try smaller and bigger circles. It’s important that you are comfortable, but smaller circles work best. This exercise allows you to tone your arms while losing weight because it keeps you moving.


HAMMER CURLS

This one requires weights. Choosing the right weight to start with is important. If you want to tone without bulking up and actually lose weight, smaller weights are better. One pound weights are great.

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With one weight in each hand and keep your arms low on your sides. Your palms should face your body. Bend your elbows, lifting the weights up to your shoulders. Lower your arms again. 4 sets of 10 will do. Make sure your elbows stay in place and your upper arm don’t move.


TRICEP DIPS

Don’t worry. It’s easy. Place yourself a couple of feet away from a chair. Put your hands on the seat of the chair with your fingers towards your body. Keeping your legs straight, move your hips downwards without touching the ground. Lift yourself back up.

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This is an exercise that tones the back of your arms and your shoulders. 5 sets of 5 reps should be enough to start with. You will feel the difference right away.


BICEP CURLS

Here is the star of our routine. Once again, start with small weights. One pound will do.

Bring the weights to your shoulders. Your back should be straight and your chest up. Grip the dumbbells in the middle, centering the weight in each hand.

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Hold the weights with your palms looking forward. Keeping your elbows in place, bring the weights to your shoulders and slowly back down. 3 sets of 15 reps should be enough to get you started.


PUSH-UPS

It’s true: push-ups are no fun. However, small variations of them can make them easier and more effective.

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To start with, you can try being on your knees. Being on your feet makes you work your abs and core. That is great, but we are focusing on our arms. Later on, you can move on to your feet.

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5 sets of 5 reps is a good starting point.

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This routine is designed as a complement to your diet and cardio routine. Doing these by themselves will not be enough. Make sure you workout to tone your arms but do not over do it. It takes some time and patience for your body to change, but it will be worth it!

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Top ‘Health Foods’ That Aren’t Really Healthy

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Not all healthy labeled foods are what they seem. Here is a guide to the 7 top ‘health foods’ that aren’t really healthy.

FRUIT JUICES


Fruit juices are advertised as a healthy way to consume fruit while hydrating. Let’s look closer at their ingredients.

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Mostly made of water, with little or no fruit juice concentrate, they are full of artificial flavors and sugar. If you are looking to keep hydrated and healthy, skip the juice.

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If you make your own fruit juice, be careful! While introducing juices into your diet is not a bad idea, eating the whole fruit is always better. Natural fresh fruit juices lose around 50% of the fruit’s natural vitamins but none of the sugar.

SPORTS DRINKS


Since we are looking at unhealthy drinks, let’s see what sports drinks do to your body.

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Who are they designed for? Athletes. They were not meant to be for us to have any time. They were designed for athletes who take part in intense workouts.

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Sports drinks are made up of water, electrolytes (sodium, for example) and sugar. Most of us already are ingesting too much sugar. Electrolytes are only needed if you have had an intense training session. The rest is water.

Next time you think of buying a sports drink, add a few drops of lemon juice to your water and hydrate healthily.

VEGETABLE OILS


Seed and vegetable oils – soybean, corn or cottonseed oil – are obtained from seeds using a high heat, bleaching and toxic solvents.

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If you consume a lot of see or vegetable oils, you’ll be ingesting omega-6 fatty acids. These are linked to inflammation and chronic disease.

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They also contain trans fats. What should we do? Switch over to olive oil.

LOW-FAT OR FAT-FREE FOODS


These foods avoid using saturated fats because they were believed to be bad for our bodies. We now know that saturated fats are harmless.

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In order to have food taste as good, food manufacturers turned to using artificial sweeteners and sugar. Why would you choose to eat more sugar and chemicals instead of a little fat?

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Next time you are at the supermarket and need to decide which yogurt to buy, natural is best!

MARGARINE AND FAKE BUTTERS


The food industry went a little crazy against fat before we knew all the facts. Along came substitute and margarine consumption has been on the rise ever since.

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Margarines used to be filled with trans fat but are now made with processed vegetable oils. We’ve already seen why we should avoid those.

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Let’s face it, if you are on a diet to lose weight you should avoid both, butter and margarine. If you are not dieting but want the healthier option, have some butter. Don’t go overboard and enjoy how great it tastes!

ENERGY BARS


These bars were designed for athletes who eat every 2 or 3 hours and climbers who are in such harsh conditions they need to maximize their calorie intake. Are you either of those?

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If you are not, you should avoid them. Again, avoid any intake of unnecessary processed, sugar-filled and artificial flavors.

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Yes, energy bars are convenient and tasty. So if you still want to enjoy one, check the label and choose the healthier option.

‘HEALTHY’ BREAKFAST CEREALS


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Check the label! When buying anything, especially if they are branded as ‘healthy’, check the label.

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Breakfast cereals are mostly refined carbohydrates with sugar, synthetic vitamins and some whole grains. We don’t want to add anymore of those into our diet. If you want to include cereal into your breakfast, make sure you are getting the natural, nutrient-filled ones.

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