What did you do first when you join the gym? If you are like me and many others, you probably lifted dumbbells and started curling. We all want that toned arms. Probably because it is one of the visible muscles that gets attention first. New comers focus more on the visible muscle like chest and arms not knowing the basics. In this topic, I will be giving you few of the best workouts for toned arms. You might find some easy while other hard as hell. But it is a common fact in fitness, no pain no gain.
Getting the form of exercise right solves 70% of our problems with exercise and rest might come from our body. Well to have well-built and toned arms, whether you are male or female, you will not require that much of heavy weights as well. For both strength and aesthetic purposes, these exercises are suitable for all the individuals. There are some arm workouts without weights given in this topic as well. Given below are few of the best workouts for toned arms.
Dumbbell Curls: It is the most basic yet very powerful exercise in building toned arms. With dumbbells, you give the biceps some extra room to squeeze that last part. Grab the suitable weight and start curling. Perform for 8-12 repetitions for 3-4 sets.
Dumbbell Hammer Curl: Just like you did the dumbbell curl, now its time for hammer curl. The range of motion is same, the only difference is grip. Hold the dumbbell as if you were holding the hammer. This workout will target the golf ball shaped muscle on the outer side of the arm between triceps and biceps. Perform 8-12 repetition for 3-4 sets.
Triceps Bar Pushdown: Every gym has the cable curling machine. Attach a small bar to the cable and with pulley being on top, start to perform pushdown as in the picture. This will work your triceps medial and short head more giving you the horse-shoe look. Perform 10-15 repetition for 3-4 sets.
Triceps Bench Dips: It is one of the exercises to target the long head of the triceps more. Position yourself as in the picture. Now lower you butt down to give a good stretch in your triceps and return back up. Give a good squeeze at the top and feel the burn. Perform 3-4 sets of 10-12 repetitions. Don’t hesitate to add weight if you feel you can.
Wrist curl: Well, you cannot neglect the forearms if you want toned arms and in proportion. To perform this exercise, hold a dumbbell in hand, palm facing upward. Now keeping the arms stationary in one place, curl the wrist up. Feel the squeeze in your forearms. Perform 10-12 repetitions for 3-4 sets.
These are only few but effective best workouts for toned arms. You don’t need to tons of exercise for these small muscle groups. Minimal workouts with just the right intensity will do wonders to your arms. Follow the workout and let us know if you need any suggestion.
So, you are here munching every bit of greens you have in your fridge, yet you are not seeing any improvement. Well if you think eating greens is called eating healthy, then you have got it all wrong friend. And if you are in confusion, you are always asking, what does healthy eating mean? Well it is simple. Eating healthy isn’t just eating greens, but it is eating every bit of healthy foods in right proportion and quantity. Healthy eating will have many physical and mental benefits to you. You just need to distinguish those food that benefit your health and keep aside all those crappy fast foods that degrade your health.
Composition of Foods
Foods are composed of basically common three macro-nutrients and two micro-nutrients. The macro nutrients being Protein, Carbohydrates and Fat. And the micro-nutrients are Vitamins and minerals. These macro and micro-nutrients compose your food and proper proportion of these make your eating healthy eating.
Protein is an essential component of every cell in our body. Hair and nails are mostly made of protein. Protein is the building block of our body. We also use proteins to make enzymes, hormones and other body chemicals. Proteins are highly available in foods like seafood, white-meat poultry, eggs, dairy, soy etc.
Carbohydrates, commonly known as carbs are the sugar, starches and fibers found in the fruits, grains, vegetables, and milk products. Carbs are main energy supply for our body. We get energy to perform work through carbs. When you maintain a good amount of carb intake in your body, you can gain or lose weight. Avoiding excess carb intake, you can eliminate the excess fat in your body.
Fat molecules consists of mainly carbon and hydrogen atoms thus they are called hydrocarbons. Fat is the most efficient form of energy storage in a body. They do not bind with water; thus, they do not increase your body mass extensively. Fats is essential part of diet, but due to misconception, people often ditch fat in their food. Common sources of fats are, Cheese, nuts, avocado, fatty fish, olive oil, etc. These are good sources of fat.
Healthy eating has always been beneficial, there is no doubt to it. Some of the benefits of healthy eating are listed below.
Maintain Healthy Weight
Eating healthy will keep you in check with your weight. You can check your healthy weight according to your height and age from many BMR calculator available on internet. Healthy eating will aid in keeping you weight in the perfect range. Healthy weight is proportional to good health.
Immune to disease
Eating unhealthy fast fried food won’t insure any health benefits to your body. Eating something that is balanced with all the nutrients will make your immune system stronger to fight any of the diseases. You will heal faster from wounds and diseases and ultimately improve longevity. You are saved from many bigger health risks like stroke, heart disease, blood pressure problem, digestion problem and many more.
We all have heard and experienced, Good Food is equal to Good Mood. When you eat right, you will feel right and will perform right. Balanced diet helps you attain good mental stabilization, it decreases stress level and increases the release of feel good hormones. We often are very irritated when we get hungry but after eating suddenly world seems brighter and good mood returns.
We eat to gain energy to do work. We sometimes eat some kind of food that seem small in portion, but is dense in calories. More number of calories will make us feel bloated and uncomfortable. Whereas, a good healthy food will give us just the needed amount of energy to last till next meal. We need to know our hunger first to be able to calculate the amount we need to eat. Nutritionists suggest small portion of balanced meal 3-4 times and day to keep us going all day long.
Healthy next generation
It is common sense to understand that if you are healthy, your offspring are going to be equally healthy. To ensure the health of your offspring, you need to eat healthy and right. Child who has been fed healthy will have it in their mind and body to eat healthy and will promote healthy eating throughout its life.
Healthy eating isn’t that hard of a task. The only thing you need is determination and belief on yourself. It is a good thing to practice healthy eating and promote it as well. There are many families in this world who are even deprived of eating one meal a day. We have all those facilities available, so don’t waste your food and health, and eat just the right amount and healthy.
The most painful thing a bodybuilder cannot bear is “Muscle Loss”. We follow several tips to add muscle to our body. To see those crisp definition in muscles is what we train for. When we lose fat for the first time, we realize that the actual muscle we have in our body. We then start working out more and more just to add frame to our thin body. We need to know the tips to prevent muscle loss when not working out as well.
Firstly, our body will not hold on to the muscles more than the requirement for survival. It’s a fact and we cannot change that scenario. When we workout continuously, we work against the tendency of body to get rid of extra muscle. Muscles are live bodies, then need to live on nutrients that our food supplies us and blood pumps them through heart. Fat are dead bodies, that is why it’s easier to gain fat than it is to gain muscle. We will discuss some of the tips and tweaks to prevent muscle loss when not working out in this post.
Tips to Prevent Muscle Loss
You will surely lose a part of your gain and it cannot be controlled. But we can surely save some of those hard-earned muscles through tweaks listed below.
Physical activities If you cannot continue working out by any reason, get involved in physical activities like swimming, running, hiking, jogging, trekking etc. Just be active in any sense. Damage happens when you stop using those muscles. Also Read: Leg Workouts Without Weights
Maintain your calorie To maintain weight without gaining fat, maintain your caloric intake with balance of all macronutrients. Protein helps in building muscle mass and when you are constantly utilizing the muscle, you will not lose them extensively.
Mild Workout at Home There are plenty of easy yet effective body weight exercises that you can perform at home. Stopping workout doesn’t really mean that you won’t be doing any. Just do few of them and keep those muscles fresh.
Get sufficient sleep and relaxation When you get sufficient rest, your body will perform well. All the functioning of your body will be right which will balance your hormone levels. Your hormones determine the overall wellbeing of your body, when they are functioning well, your body will maintain your healthy weight well.
Limit Alcohol intake By not quitting drink, but limiting the intake, you will limit the destructive effect of the alcohol. Excessive alcohol intake raises the estrogen level and knocks the testosterone level in your body. So, you better drink in limit.
These are few of tips to prevent muscle loss when not working out. You can easily adopt and adjust these tweaks in your daily lifestyle. It is not that hard. Though you cannot save all your hard-earned muscles, you will definitely prevent fat gain and damage the looks of those precious muscles.