I get the same question from my female clients, “how can I get rid of this flabby skin that hangs under my arm?” While spot reducing is not possible, using these exercises will help to tone or build the muscle and reduce fat. I put together some of my favorite tricep exercises that will help you get those strong sexy arms you have always wanted!
Make sure you are performing 3 strength training workouts per week. You should add 2-3 of these tricep exercises per week to your strength training workout. Perform 3 sets of 10-12 repetitions for each exercise you choose.
- Dips – When doing dips, make sure to keep your elbows tucked in and keep your body as close to the bench as possible. Lower your body down slowly.
Dumbell Kickbacks – Again, keep your arm tucked close to your body and position your elbow a little higher than your shoulder. Make sure not to move the upper part of your arm.
Standing Cable Tricep Pulldown -Use slow, controlled movements and keep your back straight. Squeeze the triceps at the bottom part of the movement.
Overhead Dumbell Extension -Try to keep your elbows as close to your head as you can during this lift in order to maximize the stress on your triceps. Also remember to use a full range of motion by fully stretching your triceps at the bottom and locking the weight out completely at the top.
Lying Tricep Extension-Use slow and controlled movements and keep your elbows in.
Make sure that intervals and good nutrition are included your fitness routine. These are equally important and will aid in fat loss, therefore helping you to achieve those sexy triceps.
We always hear people make excuses for why they can’t get in shape or why they don’t exercise, so here are some tips to help keep them motivated to accomplish their fitness goals.
- Get a workout buddy or support buddy. Find someone with similar goals for support and keep you on track with your fitness goals. I have a friend I communicate with daily, she helps me stay motivated so I can achieve my fitness goals.
- Set a goal for yourself. Whether it be to lose 10 lbs or fit into those size 4 jeans, set a time frame and then when you reach that goal reward yourself with some new clothes or your favorite free meal.
- Take pictures. Take a picture of yourself in swim suit or shorts and after a couple weeks of workouts, take another picture and compare. It’s a great motivational tool when you see the results!
- Cut out a motivational picture. Look in magazines or online and choose a body type that you would like to have. Hang it on your fridge and look at it every day. Envision yourself looking like that picture. When you are on the treadmill and getting tired, think of that picture and push yourself to work even harder to reach that goal.
- Plan your workouts. When you make a plan to go running or lift some weights, you are more likely to actually DO them. Print off a monthly calendar and add your workouts for the week ahead or month ahead and cross them off when you complete them.
- Hire a personal trainer or join a fitness group. Most of the clients I get say that the reason they have a personal trainer or attend a fitness group, is to provide them with support and motivation. They say that having to be accountable to someone keeps them motivated and determined.
Use these tips and after time you won’t need these to help you stay motivated. You will be so impressed with the way your body is transforming and that will be motivation enough to keep working hard to achieve your fitness goals!
Are you a long-distance runner? Maybe just interested in giving it a try?
I admit, this isn’t my thing, I have to work myself up just for a 5k! But for some of you crazy runners out there, the excitement and challenge of long-distance running is simply a passion that’s undeniable. I have a friend and co-worker, Mike Hartley, (featured in our Runners Corner page) that loves these long-distance runs. I enjoy talking to him about his running hobby, because for me it’s really hard to fathom sometimes. Like I said, running 3 or 4 miles seems like a lot for me, but for Mike it’s actually just a warm up. It’s very interesting for me to learn how he can prepare for a 100 mile run (again hard for me to fathom). For him a marathon is just an afterthought…no stress, no worries, just another marathon to add to the list. Although he makes it look easy, as most of you runners already know, there is an incredible amount of work and training that goes in to these types of races.
As far as training goes, I found an interesting article with training tips called ultrarunning 101 from Competitor.com. I hope this helps. Unfortunately, I personally have no experience with this type of running but with Mike’s knowledge and experience in this field, he will bring a lot of guidance and insight to the subject.
Stay tuned to future posts from Mike featured on our Runners Corner Page.
You have set your fitness goals and now need to decide which exercises you want to add to your fitness routine to help you burn away that unwanted fat. The best way is to add a combination of both strength training and cardiovascular.
Strength training is the most beneficial method for fat loss. By building muscle, you are in turn increasing your metabolism and helping your body to burn even more calories. Also with strength training, your body begins to burn a large number of calories even after you have finished training.
With strength training you have many options. For beginners or someone who doesn’t have access to a gym or equipment, body weight exercises are a great option for fat loss. Another option is using the push/pull split. This is a great way to get in a total body workout that allows you to perform more exercises per workout and get more recovery time.
Some key points when doing strength training are make sure to warm up and stretch before your workout, lift the weights in slow, steady movements and don’t forget to breathe.
Cardiovascular exercise is the 2nd part of your fat loss fitness routine. Cardio can be done following your strength training or as separate training on the opposite day of strength training. Cardio is not only a great aid to fat loss, but also to help you to maintain a healthy heart. The best form of cardio is HIIT or High Intensity Interval Training. HIIT involves intervals of varying intensities, some very high. Interval training can be as simple as doing an all-out sprint, jogging to lower your heart rate, and then sprinting once again. This should be done anywhere from 15-30 minutes. The advantage to HIIT is that you are burning more calories in a shorter period of time. You can perform HIIT on almost anything, such as bike, treadmill, elliptical, or even body weight circuits.
It is best to perform strength training workouts at least 3 times per week and also perform HIIT 3 times per week. Make sure to change up your workouts every 6-8 weeks to avoid a fat loss plateau. Changing your workouts also keeps your workouts fresh and new and makes you less likely to stop doing them and gives you a better chance of reaching your fitness goals!