Posts Tagged ‘exercise’

Arm picPeople often ask me how I get my arms so shapely and besides given the usual answer of genetics I also have a diet that is rich in protein.  Eating protein throughout your day will result in your muscles being fed properly.  Keep in mind that if you aren’t working out regular, weight lifting, the protein will store as fat.  You can’t get the benefits of protein in your muscles if you aren’t tearing them up.   My work schedule is the basic 9 – 5 but within that 9 – 5 I am very busy.  So what I have committed myself to was having a regular sized oatmeal from Tim Horton’s every morning and I snack on that all morning.  It keeps me full for the most part and gives me what I need. Throughout my day, I try to make sure I have a source of protein in each of my meals. Like today, I will have baked chicken with steamed veggies and roasted potatoes for dinner.

For a meat source, my diet mostly consist of chicken.  I eat baked and broiled chicken breast.  I will also bake and broil other parts of the chicken during the week to help me achieve my lean protein meals. I also eat fish.  My favorite being Salmon but for those who don’t like the strong taste, Tuna is a great option to get your lean protein.  Beef is also high in protein but it is high in fat and cholesterol as well.  If you have a family history of high cholesterol and high blood pressure you should keep your beef intake to once a week or once in a while.  Don’t risk your health trying to get healthy.

Now even though I am talking about protein in this article, I can’t forget to tell you about carbs.  You must have Carbohydrates.  They are your primary source for energy, Fats are second and I think of protein as more of a repair and rebuild source than energy.   Your raw fruits are a great source of Carbohydrates. You will also find carbs in just about everything you snack on except for meat and vegetables (low amounts found in veggies) it depends on what types of carbs you are eating.  You want to get more complex carbs than simple carbs.  Simple carbs should be used as treats on your cheat days but if you do happen to indulge in some simple carbs treat during the week, keep them at a minimum and include them in your daily allowed calorie intake.  But you will need carbs to get through your day so don’t neglect them.  I will talk more about Carbs and Fats in another article.

Exercises I do that impact my arms are:

Arm Curls

Push Ups

Lat Pull Downs

Delt Rows

Tricep Dips

Dumbbell Squats (I have modified them to include an arm and back workout)

 

If you have any questions don’t hesitate to contact me at:

Brandi.Anderson182@gmail.com

http://www.wemafit.org

 

Until next time.  Be More, Love More, Encourage More, and Aspire to Be More

 

©Brandi Anderson

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Cardio exercises are important. You will burn calories consistently whether you walk or run. However, if you want to tone you should add resistance training to that cardio workout. Exercises such as lunges, squats, leg lifts and 90 degree leg curls with just your body weight alone can increase the way your body burns fat. When you add dumbbells to your workout routine some people can burn up to 50% more calories in their workout. It is also important to tone as you lose weight. Weight training will build stronger muscles, stronger connective tissues and improves the stabilization of your joints. You don’t have to go hard and heavy to reap the benefits of weight training but you must push yourself. If you don’t challenge your body you won’t see the change you want to see. The next time you are at the gym try this. Try a HIIT run on the elliptical or the treadmill for 10 – 15 mins. Get that heart rate up. HIIT (High Intensity Interval Training) you see these workouts used in the videos P90x and Insanity. For 10 – 15 mins, you go as hard as you can on these machines. Of course walk it out or jog it out slowly if it becomes too much for you but you don’t stop. You keep going until your 10 – 15 mins are up. You should be hot and sweaty, if you aren’t a sweater than you most certainly should be hot. Get you some water and head straight to the weights. I do a total body weight training session each time I go to the gym. I start with my arms since I just got off a machine that used my legs. On each arm machine I will do 8 – 10 reps and 4 sets. Breathing and your form is important in these exercises. Breathing will help you push it out when your arms get tired and form will help you isolate your biceps, triceps, shoulders and avoid injury. Then I will go to my legs, I do the leg press, both curls, again 8 – 10 reps with 4 sets. I will do the crunches with the weights after the legs. I do as many crunches as my body will allow me to. I don’t count those. Then last weight machines will be for my back. I do 8 – 10 reps with 4 sets. If I still have energy after all of that (which I usually do) I had over to the floor exercise area and do squats, lunges and an abdominal workout that usually kills my body for the rest of the day. The amount of calories I burn during this type of workout is estimated at 1100 – 1400 cals ( I am usually in the gym for 2.5hrs)