Browsing all articles tagged with lose weight

Toning Your Upper Arms

Most women need to tone their upper arms but they need to do so without bulking up. All you need to start toning is a couple of lighter barbells of equal weight. Do not make them too heavy or you will create muscles that will add bulk to your figure.


The best way to start is to do a bit of a warm-up. Make sure your muscles are loose. You can then start with 25 repetitions of curls (bending the arm up holding the bell) with each arm.  You will then go the other way and extend your triceps 25 times in a row. Then without resting, so that you can burn the fat, you can do another set of twenty, then 15, then 10 and then five repetitions switching from arm to arm.  Reducing your reps when your exercise like this can help you.


To do this well you need to gage the weight that you will need. Most women do well in the ten to fifteen pound weight region. The key is to keep alternating.


When you are finished your first set of curls, then hold the same barbells in each hand. Hold the barbells behind your head touching each other. Extend your arms straight up ahead of your head, feeling a tough burn in your triceps.


Once you are done be sure to do some stretching so that your body gradually relaxes. This prevents muscle soreness and cramps later.


For safety’s sake make sure that there is a wide space around you so you do not hit anything or anyone with your weights.  Be taut and conservative in your movements for best results.


If after a exercising for some time you do feel that you are bulking up then it may be time for you to use lighter weights. Do not reduce your reps. In fact increasing your reps is recommended.


Activities that compliment upper arm toning are gardening, dancing, canoeing, rowing, skiing and walking using tall hiking poles while taking long strolls in a park.  Try pumping your arms if you are doing walking or speed walking as well. Some people lose weight off their upper arms simply by exercising very hard on a treadmill or glider in the gym.  The thing about your upper arms is that they tend to lose weight at the same rate as the rest of your body. As you reduce your overall fat you will also get rid of the bulk on your arms.


Extreme Dieting Sabotages Weight Loss

If you try too hard to lose weight it is not going to happen. Any time you set up expectations of yourself that you cannot meet you end up gorging on the wrong foods.  Not only do you gain weight but you also feel like a failure.

The real way to lose weight is to be reasonable about it and try to only lose two pounds a week.  It is important to tell yourself that starving yourself will not help you to lose weight overnight. You need to forget about fad diets and figure out what it is that your body needs to survive and yet lose weight at the same time.

Most diet ask you to do things like eat no fat or carbs for days on end. Studies have also shown that self-deprivation is not a strategy for weight loss that ever works well for most people anyway. It is a set-up for failure.

For some people this means eating more protein and for some people it means banning meat however no matter how you do it you should not be losing more than two pounds a week. Lose more and you are guaranteed going to gain it all back sooner or later.

Losing weight always means making big lifestyle changes however not everyone can achieve these changes overnight. Most people try to make a big change by starving themselves but all this does is tire you out, keep you uninspired, stress out your kidney, slow down your metabolism and make you look unhealthy and haggard.

Some people have problems losing weight if they exercise too much.  You can sabotage your weight loss efforts by going to the gym too much. If you are eating less and the right kind of food you may not have to work out at the gym as much as you think.

Sometimes if you starve yourself your body’s metabolism actually slows way down. To add to your woes, you may even gain a large amount of weight of result.  You should also never go hungry which is why diets that do work usually entail eating a number of smaller tinier meals all day. That way you are never hungry.

Being overweight can cause extreme low-esteem and a lack of morale that can keep you putting on the pounds year after year. If the problem is emotional in any way you can go into therapy for it.  Many people who eat too much have emotional issues that need to be resolved.