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Amazing Arms are Within Reach
Written by Tanya Hunt   

Sleek arms for summertime sexy!

Summer is just around the corner and whether you are going strapless, halter or spaghetti strapped for the season, you can make the simplest top look stunning with sculpted arms. But how does one attain this? Many women are afraid of working out their arms with weights for fear of looking like a man. Dieting alone will not get you chiseled arms; you will just get a softer and smaller version of what you already have! To firm the flab and stop your arms from flapping in the breeze, you definitely need to do resistance training. For amazing results, you must train your biceps, triceps, as well as the crown to a beautiful arm: your shoulders.

When you hear people talking about arm muscles, most of us automatically think of biceps, but your tricep actually makes up two-thirds of your arm. You will be sure to see results quickly as the small muscles respond quickly to resistance training. If you combine resistance training with a clean diet, you will accelerate your results.

Firm That Flab

By performing these six exercises three times a week, you will be turning heads in your sleeveless tops! You will need a five- or eight-pound dumbbell, a red resistance band and a skipping rope for equipment. Repeat this cycle three times consecutively every Monday, Wednesday and Friday.

Warm up: five minutes of skipping or jogging.

EXERCISE WEIGHT TIME
Alternating Wall Bicep Curls 5-lb or 8-lb dumbbell
35 seconds
Bench Dips Bodyweight 20 seconds
Standing Shoulder Press
5-10 lb dumbbells
20 seconds
Skip N/A 1 minute
Jump Squats
N/A 30 seconds
Resistance Band Bicep Curls Red band
20 seconds
Resistance Band Reverse Grip Tricep Press-downs
Red band
20 seconds/side
Resistance Band Lateral Raises Blue or Red band
25 seconds/side
Skip N/A 1 minute
Jump Squats
N/A
30 seconds

Your 60-Day Challenge

While weight training sculpts muscle, if your body fat is too high, you won’t be able to see the toned muscle you are attaining. I suggest giving yourself a 60-day challenge to clean up your diet and accelerate results. Knowledge of good nutrition gives you the power to change your body. Try this challenge for two months and let me know your results!

  • Add two large salads with low-calorie or lemon dressing per day.
  • Replace white starchy foods with whole grain foods.
  • Drink the right amount of water for your weight (two-thirds of your body weight in ounces per day over six or more servings). For example, if a person weighed 175 pounds, you would multiply 175 by 0.67 and learn that you should be drinking about 117 oz of water per day. Add 12 oz of water for every 30 minutes that you work out.
  • Add two servings (3-4 oz each) of white fish, white chicken or turkey breast to your daily diet.
  • Don’t drink your calories!  Anything liquid you ingest should have fewer than 20 calories per cup.
  • Take a multivitamin daily to be sure you are getting essential nutrients.
  • Start your day with a healthy breakfast. My personal favourite is an egg white omelet made in about four minutes, with everything pre-diced and ready in my fridge.
  • Replace deep fried foods with grilled or steamed meat and veggies.

Getting in great shape and in excellent health is attainable as long as you give yourself a few rules to live by and employ healthy habits. Enjoy your amazing new arms!

Tanya Hunt -

Tanya Hunt, NSCA Certified Personal Trainer, began her career training with fitness coaches and competitive fitness models, and along the way she recognized what it takes to achieve positive, lasting results. Today, Tanya is certified through the National Strength and Conditioning Association, is licensed to train all over the world and has recently appeared in Inside Fitness Magazine’s Hot and Fit 100. www.conquer180.com

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