Why is it so hard to tighten up those arms and bring back the youthful curves you once had? Why is it that some of us are so lean with pronounced definition and others are literally afraid to wave hello because of that ‘arm flab’? Maybe the answers you are looking for aren’t as complex as you may think. Maybe a few daily changes in diet and movement may bring you some small results that could lead to big results with consistent habitual behavior.
Let’s start with exercise. Ask yourself how often you exercise and then ask yourself how often it is that you change up your normal exercise routine. Keeping things interesting with new workouts will create muscle confusion. In other words, you may be hitting a plateau because your body isn’t being challenged enough with your current routine. Try and find new, challenging exercises that will give you a good enough workout so you’re feeling the soreness for a day or two after! Resistance training exercises are really what you want to focus on in order to tighten up any ‘loose’ or ‘flabby’ skin. Cardio is NOT enough to get that ‘tight and toned’ look you’re going for! Don’t get me wrong, cardio is VERY important, but weight training should be placed on the pedestal because you NEED muscle in order to burn unwanted fat. Cardio will keep your current muscles in shape and help you to build or maintain cardiovascular endurance, but will not BUILD muscle in comparison to weight lifting or resistance training. As a result, be sure to get in the gym or buy free weights and keep on track with a routine at home. Wherever you decide to stay fit or work at your goals, make it a priority and DO IT so you feel a sense of accomplishment and begin to see results.
If you’re sick of your same old fitness regimen, maybe it’s time to try something new. Here are a few great ideas and tips for simply helping you to stay active and to stay in movement each week!
- We should be focusing on biceps right? Wrong! You’re triceps muscles are 2/3 of your entire arm, so start focusing on your triceps when you do your workout routine first and foremost. Overhead Gorilla Bow triceps extensions, chair dips and close grip chest presses are just 3 basic exercises that will engage your triceps!
- Should I be focusing on high repetitions or low repetitions? Heavy weight or light weight? These two questions are very common and are sometimes misunderstood. We have been conditioned to believe that in order to tone up; we must perform very high repetitions of very low weight. This belief may not be challenging enough for you personally. Every individual is different, and each one of us has different tolerance and strength levels to reps and/or weight. As a result, it will ultimately be up to YOU to find out what works best for you, but MY advice to you is to lift as heavy as you can for at least 15 repetitions. If you are able to lift a dumbbell over your head for 100 reps, then the weight is way too light. Try to find a weight or resistance that has you struggling on the 15th or 16th repetition.
- Functional practices are also one very important tip that the majority of us overlook! By functional practice, I mean exercises or movements that you perform throughout your day and not during your workout. For example, when you’re driving to and from work or around town completing errands, keep your hands at 3 o’clock and 9 o’clock on the steering wheel and press moderately so that your chest, triceps and shoulders are all engaged!
Another great practice is simply staying aware of your posture! A lot of us forget how important good posture is and how it really helps us to stay alert and energized by simply sitting up straight or walking with your chest up! Good posture also means strong confidence! So sit up and stand tall! Finally, make sure you’re always stretching daily so you allow efficient blood flow.
Is that it? Hardly!
Let’s talk about nutrition and how it is the biggest impact on keeping your body toned, especially your arms! One of the biggest complaints from women specifically is that they hate that arm flab. Unlike your stomach, butt or legs, your arms are pretty much visible to yourself and others year round and can’t be covered up by your clothing as easily! Therefore, its way up on the priority list to eliminate!
“The good news is that the areas where your body likes to deposit fat are also the ones that give up the fat sooner, Kraemer says, which means you'll see results faster.” –FitnessMagazine.com
In other words, a few changes in your diet, will most likely mean your body will begin to tighten in the areas where fat is stored! A diet high in protein will help you to not only build lean muscle mass, it will also help you to burn unwanted fat. The more that you perform resistance training exercises, the more protein your body will require. Try to have at least 1 gram of protein per body weight when you are on a weight lifting regimen!
Getting rid of that fat on your arms also means staying away from processed sugars and sticking with complex carbs like sweet potato, brown rice, whole wheat pasta or quinoa. Fat in your diet is also not necessarily bad, it is actually essential. Just be sure that you’re having the right fats! Stay away from animal fat and saturated fats and go with the healthy mono-unsaturated or poly-unsaturated fats like fish oil, olive oil, avocados, nuts, seeds, and leafy greens!
I hope you took a few things away from this article! Here’s a few pointers that we went over… Give them a try and let it work for you!
- Try a NEW workout routine and challenge yourself more.
- Focusing more on weightlifting and resistance training over cardio will build muscle and burn unwanted fat!
- Stay consistent, set goals and stick with it to build habits and lifestyle changes.
- Focus on triceps exercises firstly and foremost!
- Perform high repetitions with heavy weights.
- Try some functional practices like the steering wheel tip or being aware of posture!
- Try mixing in a Gorilla Bow workout!
- Keep a diet high in protein, rich in complex and low glycemic carbs and unsaturated fat.
About the Author, Jeremiah O'Connor:
As an 'ANBF' and 'WNBF' Pro Men's Physique Athlete, Jeremiah wasn't always in the shape he is now. After 2 hip surgeries back to back and over 20 lbs of weight gain and loss of motivation; it took more than just a "secret pill" to get into the best shape of his life.
In just 9 weeks on an all-natural meal plan combined with consistent weight training and cardio, Jeremiah was able to lose over 25 pounds, and earn two pro cards in his first ever two "Men's Physique" Competitions. Along the way, he earned his ISSA Fitness Training Certification, and he is now helping to transform other people's lives.
"There's no secret pill or potion, but if you follow my plan that I will personalize to meet your needs and schedule, you will find that you too can change. If you're searching for a personal trainer or health coach who cares about his clients and one who is dedicated to seeing them reach their goals, you have found him."
Written by: Jeremiah O’Connor – Owner of BULLFROGFIT
Have you ever heard the phrase, ‘HIIT’ workout? If you haven’t heard of it,
chances are you’ve seen people using this technique of exercise in their training regimen. High Intensity Interval Training basically describes any workout that involves high intensity training for a specific period of time followed by a period of low intensity training or even a complete break for a short duration.
So, what does this have to do with you and why does it even matter? In this short article, we will go over the benefits and the drawbacks of HIIT workouts, we will find out if HIIT Training exercises are good for YOU as an individual, we will talk about the training equipment that can be used during HIIT, and finally we will compare HIIT workouts to resistance training tools like the ‘Gorilla Bow’, to determine how they relate and how they can be combined for the ultimate fat burning routine!
Why should you be doing MORE HIIT workouts than your same old routine?
In today’s busy world, so many of us ‘don’t have enough time’ to spend hours at the gym. That’s no problem at all for those of you that decide to focus more on HIIT training; research shows that you can achieve more progress in just 15 minutes of interval training (done 3 times per week) than the girl or guy jogging on the treadmill for an hour per day!
You’ll burn more calories during high intensity interval training than you will at a low to medium intensity jog or run! Not to mention, the effect of putting your body through so much exertion causes your muscles to need more repair time, putting the cycle into hyper drive! As a result, you’ll burn more calories and fat initially and you will continue to burn the calories and fat during the repair cycle! (24 hours post workout!!!)
Equipment is OPTIONAL! This is a major benefit that so many people sometimes forget. Having the option to exercise at any place, any time you want to, and STILL get just as good of a sweat as if you were at the gym; is a major advantage! ‘Not having a gym membership’ is OLD NEWS if that’s your excuse! All it takes is a few timed stations with minimal rests in between and ‘BAM’, just like that you’ve burned between 300-500 calories in under 20 minutes! Your body weight stations can consist of anything from pushups and mountain climbers to squats or burpees or anything plyometric really…the list goes on! That being said, choosing to use equipment will only better your results, since adding weight or resistance to any exercise will of course make it more challenging and in turn, you will burn more calories! A few examples of HIIT training exercises WITH equipment are cycling or rowing; making sure to interval train (high intensity for 1-2 minutes, low intensity for 1-2 minutes depending on your fitness level). Another example is something as simple as timed resistance training stations like the following:
Follow the 10 Minute HIIT Training exercise below, leaving 15 second breaks in between each station!
- Kettlebell Swings- 1 Minute
- Gorilla Bow Chest Press – 1 Minute
- Curl & Press with Dumbbells – 1 minute
- High Plank – 1 minute
- Squat Jumps – 1 minute
- Gorilla Bow Curls – 1 Minute
- Gorilla Bow Back Rows – 1 Minute
- Pushups – 1 Minute
Interested in learning more about what the heck a ‘Gorilla Bow’ is? Read on…
Weight loss as a result of HIIT training, resistance training and weight training comes from your FAT stores and NOT your hard earned muscle tissue! If you have ever dieted or tried to lose that stubborn fat that we all deem undesirable, you’ve probably wondered exactly how much of your weight loss is coming from actual fat, actual muscle and even water weight, right? Wonder no more… weight training and HIIT exercises are proven to INCREASE your metabolism and lean muscle tissue while ensuring most of the weight loss comes from that stubborn fat! As long as you are consuming an adequate amount of protein from low fat sources, you can rest easy that you won’t lose the muscle tissue you’ve worked so hard to achieve!
HIIT stimulates natural production of your human growth hormone (HGH), according to the ‘National Center for Biotechnology Information’ and the ‘U.S. National Library of Medicine’. Your HGH is increased by up to 450 percent during the 24 hours prior to finishing your workout! WOW! Who needs steroids when you can increase your HGH levels at that kind of rate! HGH slows the aging process and gives us more energy and increases our metabolism, and the best part, it’s ALL NATURAL! If you’re looking to pack on some muscle size or mass, maybe you should think about adding in some HIIT training to your STRONG MAN routine!
HIIT training IS NOT for everyone and SHOULD not be underestimated! While HIIT training sounds so desirable, it may seem like EVERYONE should be doing it right? Wrong. Everyone is different; physically, mentally, emotionally and spiritually. Each and every one of us reacts and responds differently to new stimuli, be it a new workout or a new car. We have to understand that HIIT training is NOT for everyone…that is NOT to say that it CAN be for YOU in time. Due to such high exertion levels with minimal breaks, individuals who have not exercised regularly or people with current or past injuries or health conditions, should take precautions and check with their GP before starting a HIIT training routine. That being said, with time, consistent practice and exercise on a daily basis, almost ANYONE can participate in a HIIT training exercise, as long as the exercise and/ or HIGH and LOW intervals are MODIFIED to each person’s fitness level.
How does HIIT Training compare to Resistance Training Equipment and can they be combined?
We talked about HIIT training; what it is, the benefit of this modern technique, whether or not it may be good for YOU, and we uncovered some examples of a typical HIIT routine. What’s left? The introduction of the MODERN resistance training tool; the ‘Gorilla Bow’, and how it can be used as a HIIT workout for the ultimate FAT BURNING routine! The Gorilla Bow is a total game changer for so many of us! From athletes to ‘stay at home’ moms, this resistance training tool will allow you to train at any time and at any place with little to no set up or clean up! The Gorilla Bow idea was derived from combining the ancient weapon, the ‘bow and arrow’ with modern resistance band technology for a total body workout.
The benefits of combining resistance training with HIIT training are simply endless. The major advantage of resistance training in using resistance bands in particular over stationary exercise machines, is that they allow a constant resistance over the full range of motion! Not many exercise tools can say they do the same. In combing resistance training with high intensity interval training, not only are you putting your body through intense exertion and minimal repair time, but you are LITERALLY allowing NO rest in between repetitions. Let us break this down for you even further…
Let’s compare 1 minute of resistance training on the Gorilla Bow with 1 minute of dumbbell curls. Like we just stated, the Gorilla Bow is going to give you no rest in between repetitions due to its CONSTANT RESISTANCE over the full range of motion, whereas most people will typically pause for a second or more at the bottom of the dumbbell curl. Those little ‘pauses’ or ‘mini breaks’ add up over the course of a minute, and so as you can see – resistance training will WIN every time when you are looking for constant resistance through an exercise.
So what’s better- weight training, static exercises, resistance training, plyometric, cardio, or stationary machines? How about combining all of them in ONE single HIIT exercise for the ULTIMATE FAT BURN? Give the Gorilla Bow a try! Resistance training and HIIT exercise is on its way back around to many of the gyms around the world, as its results are unparalleled to any other type of workout. www.GorillaBow.com
I hope this article will give you some new insight to your next workout, and don’t forget the MOST important part of your exercise – breathing!
Written by: Jeremiah O’Connor – Owner of BULLFROGFIT