Saturday, March 9, 2019

Battling the Arm Bulge with Tonicity Fit of West Chester


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Are you one of the many people who is battling the arm bulge?



Every year new clients come to me expressing disdain with their tooth brush jiggle.  That little extra arm ripple that they see and feel when they go through the repetitive motion of moving the toothbrush across their teeth.  The question is unanimous, “How do I get rid of it?”


This blog includes my 6 tips to streamlining the back of the arm, at any age.

Nutrition

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Did you ever hear of the 80/20 split with nutrition and exercise?  The fact of the matter is, nutrition is the 80%.  My suggestion is to really zone in on what proper nutrition for you and your personal goals.  Contact a professional to help you figure that out.  You can always contact me at Tonicity Fit.  I would be happy to help you find a safe and reasonable starting point.



Plan out your meals.  Think ahead and try to make sure that you are making smart choice most of the time.  If you stay consistent with a healthy meal plan, you will not have to worry when occasional road bumps throw you off.  



Be sure to know your triggers, and always try to plan for family meals and events.  Many clients tell me they have special family meals on Friday evenings.  I recommend keeping the family meal.  In the long run, you will need the family support when times meet challenge.  If you have planned for the occasion, you will have nothing to worry about.

Weight Training

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It is true that nutrition is 80% of the battle, but you cannot have 100% without both the 80 and the 20!  I recommend that you focus on toning and tightening the back of the arms by building lean muscle mass.  LIFT WEIGHTS!  Lean muscle mass will tighten the flab and shape the arm, period.  Do not ever be afraid to lift a little iron from time to time.



In fact, by building lean muscle mass, you are not only tightening up the arm bulge.  You are also building and maintaining healthy bone structure.  Bones stay healthy and strong through the stimulation of mechanical stress (weight lifting).  This is a prime example of my main motto, ‘work on yourself from the inside out, and the outside will surely reward you!’

Proper Exercises


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Be sure to perform exercises that directly target the area that you are trying to work.  In this case, you want to make sure that you incorporate the triceps and rear deltoid muscles. This is the principle of specificity, you cannot achieve progress unless you are targeting the specific area, mode, or action of exercise.

Work at Different Angles




If you perform the same exercises day in and day out, you will reach what is know as a plateau.  This is because the muscles can become complacent from repeated action at the same angle and intensity.  They need to be stimulated regularly, and this can be done by working them at different angles.  Perform different exercises that target the same muscle groups, rather than always sticking to the same routine.

Cardio



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As the aging process continues, the human body often tends to hold body fat in the back of the arm, especially for females.  When combined with the other steps in this post, proper cardio training will assist the body in burning the fatty cells that encompass the back of the arm. 



As an added plus, cardiovascular exercise is extremely beneficial for heart health!  Do you see the trend?  Working from the inside out is ALWAYS your best bet.

Consistency



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TRUST THE PROCESS!  Keep focus on your goals and be consistent.  These changes cannot happen overnight.  They need to be implemented and followed over a course of time to see and feel results.  Be sure to work the muscles 2-3 times per week, every week, and be consistent. 



Someone once said to me that it takes 10,000 hours to become a master.  This is so true, and it really reigns supreme when it comes to physical bodies and progress.  Tie these tips together and be consistent, I assure you that you will not be disappointed.

Please feel free to reach out to me if you have any questions about this post.  I am always happy to give advice on the subject of health and wellness.

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