Tank Top Arms in Time for Summer

	Brought to you by Laurie Parlin healthyinvestments-inc.com

It happens to the best of us. We realize we have the “wave” in the arm when we are waving good-bye. The realization that the tone we once had in our arms is gone can lead to the tossing of tank tops, bathing suits, and those cute strapless dresses we loved. Before you retire those clothes…follow the plan below and get ready to show off your arms this summer instead!

Toning your arms does take work, but you’d be surprised at what you can do without spending hours in the gym each day. There are three things you’ll need to focus on this spring – strength training, cardio workouts, and healthy nutrition. If you leave one of these pieces out you can work all you want and not see the results you hoped for. As always, check with your doctor before starting a new workout plan.

Strength Training
Complete the following exercises 3 times a week. Use slow, controlled, movements and steady breathing throughout all these exercises. When you can complete the desired number of repetitions easily, increase the weight you are using.

• Push-ups (chest, shoulders, triceps, and core). If you haven’t done these before start be doing them against the wall or on the edge of a counter. Once you’ve mastered that, move to the floor with your knees down. Before you know it you’ll be doing full push-ups. Complete 2 sets of 10-25 repetitions.
  
• Rowing with Resistance Tubing (back, shoulders, biceps). Wrap the band around a table leg or post. Standing tall with a strong core pull back on the band in a rowing motion. Focus on using your back as well as your biceps to pull the band. Complete 2 sets of 10-15 repetitions.
  
• Biceps Curl and Shoulder Press Combo (Biceps, Shoulders). Stand tall with knees slightly bent and your core strong. Curl weights up to shoulders then press arms straight overhead. Lower back to shoulders and then extend arms back to sides in a controlled motion. Complete 2 sets of 10-15 repetitions.
  
• Triceps Dips (Triceps, Shoulders). Sit on a chair with your hands on the edge by the side of your hips and feet flat on the ground. Scoot your hips off the bench. Lower your hips down towards the floor by bending at your elbows. Extend elbows using your triceps to press yourself back up. Focus on keeping shoulders down and away from your ears and chest up tall. Complete 2 sets of 10-15.
  
• Lateral Shoulder Raises (Shoulders). Stand tall holding a weight in each hand by your side. Keeping a slight bend in the elbow raise arms out to the sides up to shoulder height. Lower slowly and repeat. Complete 10-15 repetitions.

Cardiovascular Exercise
Increasing the muscle in your arms is the most important step in firming them up. However, if your body composition isn’t ideal (too much body fat vs. lean muscle) you won’t be able to see those beautiful strong arms. Aim to get at least 30-45 minutes of continuous cardiovascular exercise 3-4 days a week. This can take the form of a power walk, run, spin class, swimming, or any other exercise you love that keeps your heart rate up.

Nutrition
Like adding cardio exercise, proper nutrition is essential for creating a lean look. Have a nutritionist look over your diet and see how well you’re balancing calories in and calories out. If you’re looking to improve your body composition you’ll need to be using slightly more calories than you are taking in.

It’s not just about calories though. In order to build healthy muscle you need to fuel yourself with the right foods. Make sure you are getting nutrients in your body within 30 minutes of exercise. An ideal post-workout snack or meal should contain carbohydrates and protein. Think cereal and milk, toast and peanut butter, cheese and crackers, or some granola and nuts. The carbohydrates will replace the muscle glycogen (sugar) you just used so you have energy in the muscles for your next workout. The protein will help repair and rebuild the muscles so you get stronger. Throughout the day, fuel your body with a balance of healthy fats; carbohydrates from whole grains, fruits, and vegetables; and lean protein such as chicken, nuts, tuna, low-fat dairy products, and turkey.

Now that you have the tools, get ready to show off those arms. And go ahead…buy yourself a new tank top this year!