Tag Archives: fat

How to Tone your Arms – Quick Fitness Workout



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In this Video, I have compiled 4 exercises from the previous week to make a Arm Workout Program that willtone your arms and keep them strong. This easy workout can be done in the comfort of your own home or in the gym without having to worry about people staring while you tone your arms. =)

Alot of people might not know, but toning your arms is one of the easiest ways to see your weight loss results as it’s one of the first things people see when they look at you. Especially if you like wearing long sleeves. Having toned arms you will always see your fitness goals coming into shape every time you look in the mirror and it’ll only increase your desire to lose any belly fat you might have next.

Getting fit, increasing your fitness, losing weight, losing belly fat, or toning your arms doesn’t have to be a race, but you can still get it done fast and efficient like I will show you in this fitness and health video on how to tone your arms. Tell me how those toned arms feel in the morning. 😉

All you need:
2 Dumbbells
Water
Mat

Description Workout

Warmup: Each exercise will be 15 Seconds each
Exercise: Each exercise will be 30 seconds each
Cool Down: Each exercise will be 30 seconds each

Workout will last 11 minutes total

Exercise:
Squat and Dumbbell Row

How to do it:
Utilizing two dumbbells, you are going to stand with feet hip width apart. Your toes can face forward or to the side for comfortability. Squat your body until your legs are parallel to the ground keeping your chest up high and the dumbbells low. Come back to the start position bringing your elbows with your hands below your elbows. Repeat each step to the desired repetition.

Triceps Kickback
will ultimately work the triceps or back of the arms. However, it will also increase the tightness of the these muscles; Shoulders/Deltoids, Core, Traps and Quads

How to do it:
-Stand with feet shoulder width apart
-Bring chest towards the floor until it reaches a 45 degree angle or parallel to the ground
-Keep the head in a neutral position
-Keep biceps parallel to your body
-Extend dumbbells until your arm is in a generally straight line
-Pause for a second and bring back down to the start position.
-Repeat until you reach desired repetitions

Dumbbell Curl and lunge workout.
This is a combination exercise that is going to expedite the fat burn because it’s going to work not only the upper half of your body but also the lower half and core.

How to do it
-Feet will be shoulder width apart
-Shoulders will be square
-Chest will be high
-Dumbbells will be held in a neutral position
-Extend one leg forward simultaneously curling the dumbbells
-Ensure both legs form a 90 degree angle for optimal performance
-Ensure you look over the horizon during the repetitions
-Come back to the start position and alternate legs (repeat desired reps)

standing dumbbell shoulder press

The overhead dumbbell press increases strength throughout the entire shoulder region. Performing the exercise from the standing position will actively engage the core throughout the range of motion.

In the video I demonstrated with 10lbs weights and performed the actual workout with 30lbs weights

How to perform the workout:
1. Stand with feet shoulder width apart
2. Have a slight bend to the knees
3. Keep the core constantly engaged
4. Bring your arms parallel to the ground
5. As you exhale, raise your arms to the ceiling
(do not touch weights above the head)
6. As you bring the weights down to start position, inhale
7. Repeat until desired repetition

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Full Body Gym Workout (w/ ElefitTV)



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Dumbbell “At Home” Full Body BURNOUT Workout!



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(0:21)- Routine Sets & Reps

Superset #1: 3-5 sets of 6-12 reps
(0:39)- Dumbbell Floor Chest Press
(1:29)- Bent-Over Dumbbell Row

Superset #2 : 3 sets of 8-12 reps
(2:13)- Alternating Dumbbell Front Raise
(2:42)- Dumbbell Hammer Curl

Superset #3: 3-4 sets of 8-10 reps
(3:04)- Exercise Ball Dumbbell Single-Arm Extension
(4:05)- Exercise Ball Dumbbell Rear-Delt Raise

Superset #4: 3-4 sets of 20 reps
(4:34)- Laying Reverse Crunch with Dumbbells Held Up
(5:30)- Wide Plank with Dumbbells

Superset #5: 5 sets of 10-20 reps
(6:12)- Dumbbell Squat-Press
(6:59)- Dumbbell Romanian Deadlift

Superset #6: 5 sets of 50-100 reps
(7:50)- Dumbbell Standing Calf Raise
(8:36)- Dumbbell Active-Jump

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15 min “ABDOMINAL ASSAULT WORKOUT #6” How to get a six pack and burn fat FAST (Big Brandon Carter)



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“Getting lean boils down to one thing: creating an energy deficit. Besides doing aerobic exercise, many precontest bodybuilders follow fairly strict low-calorie diets, most of which stress lean protein like skinless chicken breasts, egg whites, tuna and protein powders.
In addition, many dieting bodybuilders limit their carbohydrate intake to 200-350 grams a day, depending on their size, metabolism and level of activity. Keeping carbs low increases the energy deficit and helps control insulin, a hormone that stimulates hunger and plays a role in fat storage. It’s believed that lower insulin levels facilitate the burning of bodyfat.
But the downside to creating an energy deficit is that the body often adapts to the shortfall in calories by burning fewer of them. A break from a low-calorie diet (i.e., a cheat day) can interrupt this slowdown. There are other benefits to cheating. Fat-busting diets can cause a decline in levels of thyroid hormones and leptin (which directly affect fat-burning) and IGF (insulinlike growth factor, which supports muscle growth). Splurging a bit can bring them back to normal.”

-Chris Aceto, “Muscle And Fitness” Magazine

Read more about chead days in my ebook “ULTIMATE CUTS: 7 SECRETS TO BURN FAT FAST AS HELL”

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Rock Solid Fitness – Exercise “The Shutter”



Exercise that targets glutes, hamstrings, quads and thighs in one move!
rocksolidfitness.ca

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