Science Horizons

Figuring out how to tone up arms can be hard with all the free and subpar information out there. In fact, I believe that many women are utterly lost when it comes to finding the right approach.

I can tell because of all the emails I receive.

Now before you kick yourself in the butt, understand that it’s not all your fault. You see, clever marketing and the endless promotion of bogus products has created a surplus of faulty information.

So here are some common misconceptions on how to tone up arms:

1. Working out every day is best. I strongly recommend NOT working out every day. This will leave you burned out, unable to get sleep and absolutely dreading the whole process. Your muscles and nervous system need rest in order to progress.

2. Both arms should have equal strength. I’ve never worked with a client who had equal amounts of strength in both arms. Over time, however, the difference will go away. Do not assume that having a stronger arm means something is wrong with you!

3. 15 rep sets provide maximum arm toning. Well, not really. You do not have to do 15 repetitions for every single set you do. Instead, aim for a more varied number of repetitions so that you target all of your muscle fibers.

4. Getting tired during exercise is an indication of overtraining. Do not worry about getting tired when you are pushing yourself. This is normal and beneficial. Beneficial because the more you push yourself the more hormones your body will secrete.

5. Something is wrong since I’m sore 2-3 days after working out. This is perfectly normal and it’s called delayed onset of muscle soreness. In fact, this is a positive sign since it indicates that you had a tough workout. And it will decrease as your diet improves and your recovery abilities improve.

Please steer clear of all the marketing hype out there. Stick to unbiased sources of information and learning how to tone up arms will be that much easier. Only then will you get the sexy arms of your dreams!

Highly regarded author, Katherine Crawford M.S., a Harvard fitness expert and former flabby arms casualty, teaches women how to lose arm fat. Figure out how to get sexy arms by exploring her blog about arm fat right now!

Katherine Crawford M.S. Weight Loss Beauty, exercise, exercises, fat, Fitness, Health, metabolism, toned arms, Weight Loss, weight loss program, weight loss programs, Wellness, women, workout

If you have NES, thin arms will forever elude you.

What is NES? Basically, it’s a pattern of eating that involves early day starvation and late night gluttony. Not to mention, it really messes up your arm fat burning hormone levels

But how do you know whether or not you have night eating syndrome to begin with? Well, do you have any of the following symptoms:

1. No breakfast. The complete skipping of breakfast, and in extreme cases lunch, is a cardinal sign of NES. Do you bolt out of your house every morning without having ANYTHING to eat?

2. Lower mental focus during the day. When you skimp on proper nutrition during the earlier parts of the day, your mental abilities will be drastically reduced. You’re also more likely to suffer from depressive emotions.

3. Multiple awakenings at night followed by trips to the refrigerator. Disturbed sleep and excessive food intake at night are primary characteristics of night eating syndrome victims. The interrupted sleep and caloric load really put the nails in your thin arm coffin.

4. Lots of carbs during the nocturnal feedings. Unfortunately, NES is characterized by depression, anxiety, and other mental maladies. And carbs provide a quick boost in mood. But they also provide a boost in arm girth

5. Have feelings of stress at night when you’re eating. Stress hormones, anxiety, and depression are all characteristics of women with NES. If you are anxious or sad when eating at night, you could be compensating for emotional wounds.

6. Family members with the same patterns. Yep, night eating syndrome runs in the family! So if your family members have it, you’re more likely to have it!

Unfortunately, it’s virtually impossible to get thin and slim arms if you are suffering from night eating syndrome. Why? Because your body will most likely store all that late night food as arm fat. It’s just the way the female metabolism works. So if you have night eating syndrome please seek professional help to overcome it! Only then will you reach sexy arm stardom.

Katherine Crawford M.S. Weight Loss Beauty, eating disorder, exercise, Fitness, Health, metabolism, motivation, Nutrition, Psychology, Weight Loss, weight loss program, weight loss programs, Wellness, women

Small deviations in technique can really add up when doing exercises for your arms. Over the long run, said deviations can really put a dent in your progress and potentially cause serious injury.

Now I strongly feel that the majority of women wishing to get toned arms aren?t even aware of these deviations. There is a lot going on when performing an arm workout, so perfecting technique probably isn?t a top priority.

The good news is that you don?t have to perfect every single movement to the point that it?s flawless. All you have to do is watch out for the big deviations.

So here is the important list of what NOT to do when doing arm exercises for women:

1. Heave hoeing the weight up. This is most common with barbell curls and all its variations. The problem? It places a lot of stress on your lower back and takes stress off of your biceps. Not a good thing if you want fast arm toning.

2. Not keeping the shoulders depressed. Always keep your shoulders down and back when exercising. Letting them elevate will activate muscles other than your arms. And if you?re not activating your arms, you?re not getting results.

3. Not keeping the elbows locked in place. Letting the elbows shift around is the evil of all evils. The only thing that should be moving when you do your arm exercises is your forearms. Allowing the elbows too shift around is the quickest way to retard your arm toning results.

4. Not digging in with the heels. Digging into the ground with your heels when doing any type of lifting is one of the simplest yet most effective things you can do. Why? Because digging in with your heels uses the largest muscles in your body for support.

Avoiding the above errors when doing arm exercises will make you better off than most women. Don?t worry about having perfect technique, this will make your arm workouts a nightmare. Instead, do your best to avoid the major errors and keep the flow going.

Katherine Crawford M.S. Weight Loss Beauty, exercise, exercises, fat, Fitness, Health, metabolism, toned arms, Weight Loss, weight loss program, weight loss programs, Wellness, women, workout

For the woman with the average lifestyle, basic nutrition for getting rid of fat arms isn’t that complicated. Well it’s not that complicated if you filter out all the marketing hype.

However, there are certain situations when basic nutrition just won’t do-some advanced techniques are called for.

Working out early in the day is one example here. Since your body has been starving all night, proper nutrition with precision is mandatory.

So here are some guidelines for early morning workout nutrition:

1. Drink water before anything else. You have to rehydrate your dehydrated body ASAP. You also need to drink enough water so that you can digest breakfast.

2. If you’re going to exercise 3 hours after waking up. Have a full breakfast with food items from the following groups: protein, carbohydrates, fat and vegetables. This is the schedule I personally recommend.

3. When the workout is 1 hour upon waking. You need some carbs and some fat to slow down the digestion of the carbs. A good choice here would be a peanut butter sandwich. And make sure the bread is whole grain, no high fructose corn syrup allowed!

4. Exercising 10 minutes after rising. You are going to need some liquid or gel-like carbohydrates here. You could have a supplement like power gel for Gu. Or you could make your own shake with maltodextrin or dextrose and casein protein. It’s essential you have fast digesting carbs before exercising so that you don’t black out. Blacking out is not worth it no matter how badly you want sexy arms!

Exercising right after waking up is not good for you. It’s simply too hard for the female body to digest food so quickly. If you do this, you’re most likely going to start exercising while still in the fasted state-not a good thing if you’re trying to get sexy arms! So try to give yourself at LEAST 30 minutes between eating and exercising in the morning.

Katherine Crawford M.S. Weight Loss Beauty, diet, exercise, fat, Fitness, Health, metabolism, Nutrition, Weight Loss, weight loss program, weight loss programs, Wellness, women, workout

Knowing which exercises to include in an arm toning workout is just as important as knowing which exercises not to include. After all, some of the most highly recommended exercises for getting rid of flabby arms are very dangerous.

How did this come to be?

Well, I believe we have a case of tradition overshadowing modern science. It seems as though certain fitness experts have been recommending specific arm exercises for so long that most women simply do them without any questioning.

But I come to you with good news. I’ve already done all the questioning for you. And I’m ready to share all the answers to my questions.

So without further delay, here is my review of triceps kickbacks for getting toned arms:

1. Overview: So many women do this exercise day in and day out in the hopes of getting rid of those flabby arms. Yet this exercise has some major limitations. Not only is it extremely inefficient to exercise one arm at a time, but it’s also impossible to use heavy weights with this movement.

2. How to do it: Keep your knees slightly bent and lean forward. Place one hand on a bench. Use your other hand to grab a dumbbell and align your arm along the torso. Lift the dumbbell by extending your arm. Then slowly lower it.

3. High frequency mistakes: Not keeping the elbows frozen in place. Jerking the dumbbell up and down. And not using the full range of movement.

4. Final word: I know a lot of women do this exercise and a lot of trainers recommend it, but this doesn’t mean that you should do it. In fact, this is the most overrated exercise for toning the triceps area.

The key to getting rid of flabby arms is to do things that give you results in the shortest amount of time possible. Please do not waste your time doing ineffective exercises. There are much better exercises that will get you much faster results.

Katherine Crawford M.S. Weight Loss Beauty, exercise, exercises, fat, Fitness, Health, metabolism, toned arms, Weight Loss, weight loss program, weight loss programs, Wellness, women, workout

Knowing which exercises to include in an arm toning workout is just as important as knowing which exercises not to include. After all, some of the most highly recommended exercises for getting rid of flabby arms are very dangerous.

How did this come to be?

The truth is that, in this case, tradition has clouded common sense. It’s all too common for women to blindly do what the so called experts have been recommending.

The good news is that I’ve been figuring all this stuff out for quite some time now. And I’m ready to share my knowledge because I believe that every woman deserves sexy arms.

So without further delay, here is my review of triceps kickbacks for getting toned arms:

1. Overview: So many women do this exercise day in and day out in the hopes of getting rid of those flabby arms. Yet this exercise has some major limitations. Not only is it extremely inefficient to exercise one arm at a time, but it’s also impossible to use heavy weights with this movement.

2. Technical overview: Find a low bench. Place one of your hands on it while leaning forward with knees slightly bent. Use your free hand to grasp a weight. Keep the same arm aligned with your torso. Lift the weight by straightening out your arm. Slowly lower it and repeat.

3. High frequency mistakes: Not keeping the elbows frozen in place. Jerking the dumbbell up and down. And not using the full range of movement.

4. Bottom line: Just because all the other women in your gym are doing this exercise doesn’t mean that you should. There are far better exercises out there for toning the triceps. Do not buy into this one.

Having an effective selection of arm toning exercises for your workouts is critical for flabby arm success. Anything less would be a waste of time. So never do what everybody else is doing without first questioning the practice. Only then will you get sexy and lean arms!

Katherine Crawford M.S. Weight Loss Beauty, exercise, exercises, fat, Fitness, Health, metabolism, toned arms, Weight Loss, weight loss program, weight loss programs, Wellness, women, workout

If you want toned arms you shouldn’t have to endure a massive headache. And that’s what all the flabby arm marketing spin-offs have given you: a headache.

I understand your frustration because I used to be in the same predicament.

Even worse, there are times when the exercise science is extremely ambiguous. Thus, humans have to interpret the ambiguity. This can lead to errors.

Having said that, not all hope is lost in your quest to get toned arms. Why? Because I’ve been sifting through the ambiguity for quite some time now. And I’m ready to share.

So without further ado, here is my critique of overhead triceps extensions to get toned arms:

1. Snap-shot: This exercise has the potential to put a lot of harmful strain on your elbows. It’s also very hard to use heavy loads when lifting alone. Thus, I don’t recommend this exercise for women wishing to get toned arms ASAP.

2. How to do it: Find a bench with lower back support. Grab an ez-bar with an overhand grip. Sit on the bench while keeping your arms in a vertical position. Dig into the ground with your heels and keep your abs very tight. Slowly lower the bar to the bottom of your neck. Then raise it.

3. Most common errors: Letting the elbows bow in and out. Allowing the back to bend out of alignment. Not keeping the abs extremely tight. And ignoring wrist pain.

4. Final word: I would not recommend making this exercise a staple. You can test it out and see how your elbow joint holds up, but I personally believe it’s better to be on the safe side.

Getting toned arms should not involve the risk of injury. So be very careful with the exercises you decide to do. Some exercises are a lot riskier than others. Also keep in mind that when you are just starting out and your strength is limited, you will not feel the strain associated with some of the more stressful exercises. But once you become a lot stronger the strains and tweaks will become very apparent. So stay safe from the beginning!

Katherine Crawford M.S. Weight Loss Beauty, exercise, exercises, fat, Fitness, Health, metabolism, toned arms, Weight Loss, weight loss program, weight loss programs, Wellness, women, workout

If you want toned arms you shouldn’t have to endure a massive headache. And that’s what all the flabby arm marketing spin-offs have given you: a headache.

I know because I used to be one of them.

To make matters even more confusing, sometimes the science isn’t clear and it has to be interpreted. And human interpretation is subject to error.

But the good news is that I’ve already done all the arm toning homework for you! Why have I done this? Because I don’t think it’s fair for every women wishing to get lean and sexy arms to have to sift through insane amounts of information.

Thus, here is my analysis of seated ez-bar triceps extensions for getting toned arms:

1. Snap-shot: This exercise has the potential to put a lot of harmful strain on your elbows. It’s also very hard to use heavy loads when lifting alone. Thus, I don’t recommend this exercise for women wishing to get toned arms ASAP.

2. How to do it: Find a bench with lower back support. Grab an ez-bar with an overhand grip. Sit on the bench while keeping your arms in a vertical position. Dig into the ground with your heels and keep your abs very tight. Slowly lower the bar to the bottom of your neck. Then raise it.

3. Common errors: Allowing the back to bend excessively. Not keeping the elbows locked in place. Not contracting the abdominal muscles hard enough. Not going through the entire range of motion. And not experimenting with different grips for reduced wrist stress.

4. Bottom line: Because of the difficulty in getting a heavy ez-bar overhead and because of the stress on the elbow joint, I do not recommend this exercise for the majority of women. However, you could experiment with it and see how your body reacts.

If you want toned arms please do not put your body at risk. After all, a serious injury can set back your flabby arms mission by many steps. Even worse, a serious injury to your joints can permanently shut down your sexy arm quest. So stay safe and never give up!

Katherine Crawford M.S. Weight Loss Beauty, exercise, exercises, fat, Fitness, Health, metabolism, toned arms, Weight Loss, weight loss program, weight loss programs, Wellness, women, workout

Are you confused about proper nutrition for getting rid of flabby arms? Do you get a massive headache when thinking about getting toned arms?

If so, don’t beat yourself up over it. After all, it’s all the marketer’s fault, not yours. They have successfully created a giant tornado of arm fat confusion.

I was once a victim of said confusion.

The good news is that I’ve spent a large portion of my professional career figuring all of this out.

Thus, here are 4 arm toning mistakes that I discovered along the way:

1. Having large amounts of protein. There is a lot of good about protein, but when consumed in excess there is also a lot of bad. Make sure that no more than 30% of calories come from protein.

2. Assuming whole grains are key to arm fat loss. Whole grains are healthier than most processed alternatives. However, whole grains are not optimal for someone that is very sedentary. If you’re just starting out with losing arm fat, then whole grains are ok. But eventually you’ll want to transition into legumes.

3. Considering dietary supplements as being completely safe. If only the supplement industry were regulated, but it’s not. So until the government steps up and oversees the supplement manufacturing process, be very critical of what you put into your body.

4. Letting more than 5 hours go by between feedings. For maximum arm toning you want to eat every 3 hours. And to prevent any negatives make sure you never let more than 5 hours go by between meals. Why? Because your metabolism will sink.

Steering clear of the above arm fat no no’s will make the process of getting toned arms that much easier. So make sure to take action on this advice now and not later. Because later usually never comes! And don’t forget to view all the marketing hype with a critical eye. Only then will you be able to get lean and sexy arms once and for all!

Katherine Crawford M.S. Weight Loss B, Beauty, body, e, exercise, f, fat, Fitness, food, h, Health, Health & Fitness, m, metabolism, n, Nutrition, o, s, Supplements, u, w, Weight Loss, weight loss program, weight loss programs, weight;loss, Wellness, women, x

Today I will analyze the single arm dumbbell tricep extension for toning the female arm. Hopefully, you will find today’s sleeveless in 7 review helpful!

Now I’ve decided to do this so that you don’t have to suffer from analysis paralysis because of all the opposing information out there. After all, this issue has caused some serious headaches…

Even worse, there are many recommended exercises that are very dangerous for the female shoulder joint. After all, what’s the point of getting toned arms if you end up with worn out shoulders? Not good!

Thus, here is the sleeveless in 7 review of single arm dumbbell triceps extensions for female arm toning:

1. Summary: The biggest strength of this exercise is its ability to really stretch the long head of the triceps. The long head is the biggest section of the triceps muscle. Because of this, many gym goers perform this exercise religiously.

2. How to do it: Find a light dumbbell. Stand erect and keep your abs extremely tight. Dig into the floor with the heels of your feet. Slowly lower the dumbbell until it reaches the base of your neck. Then bring it back up.

3. High frequency mistakes: Allowing the elbow to shift around. Letting the back bend out of alignment. Using a jerking movement to get the weight up. And not going all the way down with the dumbbell.

4. To do or not to do: Unfortunately, this exercise is too inefficient to warrant a stellar rating. Exercising one arm at a time is a very poor use of time. There are equally effective arm toning exercises out there that work both triceps in unison.

So with this sleeveless in 7 review you now know what exercise to stay away from. And knowing what NOT to do is just as important as knowing what to do. After all, the better equipped you are at avoiding all the marketing hype, the better able you’ll be to get toned arms ASAP. Good luck!

Katherine Crawford M.S. Weight Loss Beauty, exercise, exercises, fat, Fitness, Health, metabolism, toned arms, Weight Loss, weight loss program, weight loss programs, Wellness, women, workout