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10 ways to get rid of arm flab

10 Ways To Get Rid Of Arm Flab

1Set up a routine. In order to get the most out of your work-outs and maximize muscle tone, it is important to set up a routine and stick to it. Choose 3 to 4 different exercises that you feel comfortable with and can perform correctly. You should also make sure to choose a selection of exercises that target different arm muscles, so as not to be working the same muscles all the time.

• To begin with, you should aim to perform 3-4 sets of each exercise, with 8-12 repetitions each. You can increase both the number of sets and the number of repetitions as you begin to build tone and muscle in your arms.
• Be aware that how you exercise will differ depending on whether you want to bulk up with added muscle or simply tone your arms without adding too much muscle mass. To simply tone up without bulking up - an option many women go for - you should use lighter weights with more repetitions. To increase muscle mass, you should aim to do fewer repetitions using increasingly heavier weights.

2

Do push ups. The push up is a pretty basic exercise, and one that most people have attempted at some point in their lives. It's an exercise that has stuck around for a reason - it works. Push ups target the tricep muscle in your arm, although they also strengthen your pectorals, abdominals, quads and lower back, making it a great overall exercise. To perform a basic push-up:

• Lie face-down on a solid floor, keep your legs together and prop your feet up on your toes and the balls of your feet.
• Place your hands palms-down on the floor, approximately a shoulder width apart.
• Raise yourself up, using just the strength in your arms, until both arms are fully extended. Your body should be in a straight line from your head to your heels. This is the start and end position for the push up.
• Slowly lower your body to the ground until your elbows form a 90-degree angle. Inhale as go down.
• Slowly raise yourself back up into the extended arm position, exhaling as you do. You have now completed one repetition.
• Variations: You can vary the basic push up exercise in a number of ways. If you're just starting to build up strength in your arms, you can make the exercise slightly easier by keeping your knees on the ground throughout the exercise. You can also try a triangle push up, where your hands form a triangle with your forefingers and thumbs, directly below the breastbone.

3

Do bench dips. Bench dips are another common exercise that help develop the triceps, while also working the pectorals and major shoulder muscles.^[6] All you need to perform this exercise is an exercise bench or step, though a kitchen chair will also work just fine. To perform a basic bench dip:

• Sit up straight on the edge of the bench or chair, extending your legs in front of you and planting you feet firmly on the ground.
• Firmly grip the edge of the bench or chair, with your fingers facing downwards. Slowly slide your body off the bench, without moving your legs.
• Slowly lower your body towards the floor, keeping your back straight, until your arms from a 90 degree angle.
• Push your body back to the original starting position. You have now completed one repetition.
• Variations: To increase the difficulty of the bench dip, try propping your feet up on a second exercise bench or chair.

4

Do bicep curls. Bicep curls are one of the most basic weight lifting exercises, which help you to build arm strength and look good in short sleeves. Bicep curls target the three bicep muscles which control the flexing of your elbow.^[7] To do bicep curls, you will need a set of dumbbells, that weigh between 5 and 15 pounds each.

• Hold a dumbbell in each hand and stand up straight with your feet hip-width apart.
• Let your arms hang relaxed at your side, with your palms facing forward.
• With your elbows held at your hip bones, slowly raise both weights until your forearms touch your chest.
• Slowly lower the weights back into the starting position, maintaining tension in your biceps. Make an effort to maintain good posture at all times, with your back straight and stomach pulled in.
• Variations: If you are performing this exercise at your local gym, look for an arm-curl machine which will target the exact same muscles as the dumbbells.^[8] If you're doing the exercises at home for the first time, you can also use a standard 15 oz can of beans or peas to perform this exercise.

5

Do pull ups. Pull ups are a very challenging exercise that target a whole range of muscles groups, including muscles in the back, chest, shoulders and abdominals, as well as the biceps and lower arms.^[9] To perform a pull up you will need an exercise bar, and if you're new to pull-ups, an assisted band.

• Grasp the overhead bar with your palms facing forward and your hands a little wider than your shoulders. Let your body hang.
• Pull your body up towards the bar, until your chin is slightly above it. Hold for one to two seconds, if you can.
• Lower yourself down again but avoid extending your arms completely as this will keep your muscles engaged. You have now completed one repetition.
• Variations: Pull-up are quite a complex exercise, but with practice they can be successfully completed regardless of age or gender. To help you get started, you can use an assisted band which is attached to the overhead bar. You then slip your foot into the bottom of the band, which helps by taking some of your body weight.

6

Bench press. The bench press is an exercise designed to increase upper body strength, and targets the chest and shoulder muscles, in addition to the triceps.^[10] To perform the bench press, you will need a barbell and an exercise bench.

• Place the barbell on the bench rack and add your chosen weights. The weight should be challenging, but light enough that you can do about 8 repetitions without resting. For beginners, the bar itself (with no additional weight) may be challenging enough.^[11]
• Lie down flat on the exercise bench in a natural position, with your feet on the floor and your shoulders touching the bench.
• Reach up and grasp the bar with an overhand grip, with your hands spaced about a shoulder-width apart. Some body-builder prefer a wider grip, but keeping your hands a shoulder-width apart places more emphasis on the triceps.
• Engage your abdominal muscles and slowly lift the bar off the rack. Position the bar directly above the middle of your chest and extend your arms.
• Slowly lower the bar down to your chest, bending your elbows out to the sides. Inhale as you lower the bar.
• Press the bar back up to the starting position, while exhaling. You have now completed one repetition.
• Note: With this exercise, it may be necessary to have another person present to act as a "spotter", particularly if you are working with very heavy weights. The spotter will help you lift the weight into position, return it to the rack afterwards and generally keep on eye on things to ensure you don't drop a heavy bar on yourself.

7

Do a side plank reverse fly. This is a great exercise for building overall upper body strength. Although it doesn't target the arms specifically, it will help build the necessary strength to do other arm-specific exercises. It is also fantastic for the oblique muscles along your side.^[12] To perform the side plank reverse fly:

• Lie down on your side on the floor and prop yourself up with either your hand or elbow. The elbow is an easier option for beginners.
• Stack your feet one on top of the other and lift your hips off the floor so that your body form a diagonal line.
• With your free hand, grab a dumbbell and extend your arm straight up, keeping it in line with your shoulder.
• Slowly lower the dumbbell in front of you, until your arm is perpendicular to your body.
• Slowly raise the dumbbell back up, forming a "T" shape with your arm and the dumbbell. You have now completed one repetition.
• Variations: Instead of stopping when the dumbbell is perpendicular with your body, you can keep going, rotating your body and twisting the dumbbell underneath, before returning to the starting position.

8

Do a shoulder press. The shoulder press is a great exercise to incorporate into your arm-toning routine. While it is primarily used for strengthening the shoulders, it also engages both the biceps and the triceps, making it a good overall arm work-out.^[13] To do a shoulder press:

• Start from a seated or standing position with a dumbbell in each hand and your back straight.
• Lift the weights so they are at shoulder-level. Your elbows should be lower than your wrists and your palms facing away from your body.
• Slowly straighten your arms, lifting the dumbbells above your head. Try not to lock your elbows.
• Hold the dumbbells above your head for a second or two, then slowly lower them back to the starting position. You have now completed one repetition.
• Variations: You can also perform this exercise using a barbell or on a weight machine specifically designed for shoulder presses.

9  

Do arm circles . Arm circles are a great, easy exercise that can be performed anytime, anywhere, making them a great exercise option for beginners. Arm circles help to tone both your biceps and triceps, while also strengthening the back and shoulders.^[14] To do arm circles:

• Stand with your feet about a shoulder-width apart and extend your arms straight out to the sides, so they're in line with your shoulders.
• Begin rotating your arms forward in small, circular motions, without moving your wrists or elbows.
• After about 20 circles, change direction and begin rotating your arms backwards.
• Variations: To increase the intensity of the arm circles, you can rotate your arms faster or use hand weights that are light enough to allow you to do 8-10 rotations.

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Eating Your Fruits and Veggies–FDA’s Recommendations

Everyone knows how important eating your fruits and veggies is to your health, but if following the FDA’s recommendation to fill half of your plate with fruits and vegetables at every meal seems impossible, instead fill your glass with the FDA’s recommended servings.

Go ahead and get a head start on your day by having a fruit-filled (or even veggie-filled!) smoothie.  It is a great way to get  all of those recommended servings.  And unlike juicing, you’re getting the nutrition of the entire fruit, rather than just squeezing out the juice and tossing the pulp and skin, which can be filled with important nutrients, fibers, and antioxidants.  Include Ultimate ProFIT® in your smoothie to give that nutritious, natural fruit a boost of superior protein, mood-elevating superfoods, and even more fiber!

Here’s a great tasting Strawberry Banana Ultimate ProFIT smoothie recipe to get you started!

Want to try even more delicious Ultimate ProFIT smoothie recipes? Check out the online FITworks Community to get fitness and nutrition tips from the It Works! FITcoach, healthy recipes and meal plan ideas, and connect with new friends who are on the same path to better health and nutrition as you!

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Best Rainy Day Workouts

It may be raining but that's NO excuse!
Do you ever feel down?
Today was a rainy day "BUTT" that shouldn't stop you! So make that decision and get your "BUTT" up and out.

I have to admit it was a cold day and there was a lot of rain. So after a quick stretch and run I came home took a HOT shower and made a nice WARM cup of GREENS.

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APRIL SHOWERS: BEST RAINY DAY WORKOUTS

Warmer weather means more opportunities to exercise outdoors, but spring sometimes brings the threat of rain. Don’t let a soggy day derail your exercise plans. Take your workout indoors with these heart-pumping, mega-calorie-burning options. Of course, don't begin these or any exercise regimens without first consulting your doctor, especially if you have a preexisting condition.

Swimming

Plunge into an indoor lap pool for a fat-burning workout that challenges practically every muscle of the body. Steady lap swimming burns up to 475 calories per hour. To increase the intensity, increase your speed, vary your stroke (choose from freestyle, breast stroke or back stroke), and limit breaks between laps.

Indoor Cycling

If you love to bike but the weather has you sidelined, hop on an indoor stationary bike and pedal your way to toned legs and better cardiovascular health. Find a nearby spinning studio for a group cycling class. The instructor leads the class through a ride complete with hills, headwinds and flat road simulated by adjusting the bike's resistance levels at varying intervals, while music and lighting create an energetic and inspiring atmosphere. Indoor cycling can burn up to 1,000 calories per hour depending on how hard you work during class, helping you reduce stubborn fat.

Yoga

Whether you take a class at a local yoga studio or rely on a DVD at home, there are many different yoga styles to suit your needs. Choose a sweaty, faster-paced Vinyasa flow or a relaxing Hatha-inspired practice. You’ll reap the benefits of stronger, longer muscles and a relaxed mind and attitude.

Pilates

If core strength and potential injury prevention are your goals, then a Pilates class may be right for you. Pilates is taught as a group mat-style class or in a private lesson with a certified instructor using a traditional reformer, an apparatus designed to guide and train the body to develop controlled movement. Pilates is a system of exercises done in quick secession, which can be modified for any level. It can build flexibility, coordination and balance, as well as muscle strength and endurance, and works the legs, abs, arms, hips and back, ensuring better performance in your indoor and outdoor cardio workouts.

Treadmill

If a run or walk was part of the day’s plan, hop on the treadmill instead. Avoid boredom and increase calorie burn by up to 500 calories per hour by varying the speed and incline in time intervals to mimic rolling hills and faster-paced efforts, with brief recovery in between.

Posted By Complete Nutrition and Marissa Vicario on April 17, 2013

Amazing transformation! Healthier eating and using the wraps consistently can pay off big time! Maximize your results with our products! Less then 2 months! Message me!

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How to maximize your results

It Works Body Wrap FAQ

It Works Body Wrap

Frequently Asked Questions About The Ultimate Body Applicator

What is the It Works Body Wrap?

The It Works Body Wrap is a non-woven cloth wrap that has been infused with a powerful, botanically-based formula to deliver maximum tightening, toning, and firming results when applied to the skin. It continuously hydrates for firmer, smoother, more youthful-looking skin and reduces the appearance of cellulite and skin slackening. See results in 45 minutes.

How do I use the It Works Body Wrap?

The It Works Body Wrap comes in a versatile shape that can be applied wherever you choose to see results, such as the stomach, sides, back, upper arms, thighs, and lower legs. To use the It Works Wrap, simply open an individual Wrap package (four included in each box of Wraps), remove the Wrap cream-infused cloth wrap and unfold it.  Place the cream-infused side of the wrap against your skin on the area of the body where you wish to see results.

Can anyone use the Wrap?

The Ultimate Wraps are formulated for adults. They are not recommended for children. While our products are safe and effective, we do not recommend that pregnant or nursing moms use the It Works Wrap or the Chin and Neck Wraps.

How often can I use the Wraps?

The Ultimate Wraps can be used every 72 hours and should not be used closer than that since they are continuing to work during that time.

How long should I leave the It Works Body Wrap on?

If it is your first time using an It Works Body Wrap, we recommend that you only leave the Wrap on for 45 minutes to test your skin sensitivity to the natural ingredients. For best results, use Defining Gel twice a day in between your Wrap uses.

Can I use more than one Wrap at a time?

In most situations, we encourage you to use only one It Works Wrap wrap at a time because it will give you the most dramatic results when targeting one area at a time. The It Works Wrap targets the specific area where you have applied it and will continue to work for 72 hours.

What about for arms and legs, is it okay to wrap them at the same time?

For leg and arm applications, it is safe to either cut one Wrap in half and use half on each limb, or, if necessary, use one It Works Wrap on each limb to promote symmetry.

How does the It Works Body Wrap Work?

The It Works Wrap works by tightening, toning and firming. Daily, toxins are naturally removed from the body by your stool, urine and the air you breathe out. The ingredients continue to work for 72 hours after you have applied the It Works Wrap, so you may continue to see progressive results over this time period.

If I have personal medical issues, can I use The Wraps?

If you have concerns about whether or not the It Works! products are right for you, we strongly recommend that you print off the ingredients of the products you are interested in and then consult with your physician. You can find the ingredients lists for any of our products by browsing through our Products section. Simply click on the product you are interested in, and then click on “View Ingredients” on that product’s page.

Will the Wraps interfere with the medications I am currently taking?

If you have a medical concern, allergies or sensitivities, we suggest that you consult with your physician or personal pharmacist to help you answer those questions. Just print the ingredients lists by clicking on the actual product page and then click on “Ingredients”. You can have your physician review the ingredients pertaining to your personal health situation.

What are the sizes of the Wraps?

The It Works Body Wraps is approximately 13″ X 21″.

When I used the It Works Wrap, I noticed a small rash on my skin afterward. What would cause this?

Very rarely, some people develop a rash from the It Works Wrap. Occasionally, someone may find they have an allergy to an ingredient that could produce a rash and this is why we always encourage new customers to consult the ingredient lists before using our products. If you have a persistent rash, we recommend that you consult your physician.

How long do the results last from the It Works Wrap?

The results you see from the It Works Wrap are not temporary, as you may have experienced or heard about with many body wraps that simply cause water loss. The It Works Wrap helps tighten, tone, and firm in a manner that produces lasting results—without water loss. As is true with any weight loss or body slimming, you can reverse the results you see from the It Works Wrap with poor eating habits and lack of exercise. This is why we say, depending on your eating habits and level of daily activity, you can expect your results to last approximately anywhere from 2 – 6 months. Using Defining Gel daily can help you make sure that you improve and maintain your results from the It Works Wraps. Continued use of the It Works Wraps will also help you achieve continued results and maintain results you may be reversing with eating and lifestyle habits.

IT WORKS BODY WRAPS TIPS

 

The It Works Body Wraps offer you results within 45 minutes without needles, knives, or discomfort. And the best part about the It Works Body Wraps is the more you use them, the better the results get!

1. Clean the skin! This is key. Don’t use a lotion based soap, you need your pores to be clear so that the formula can penetrate and absorb through the skin.
2. Take BEFORE and AFTER pictures! It’s really important to be able to See Your Results!
3. It’s SO EASY! No mess… Take one of the It Works Body Wraps, unfold it, and put it on the area where you would like the visible results of Tightening, Toning, and Firming!
4. Leave the It Works Body Wrap on for at least 45 Minutes. Use ONE of the It Works Body Wraps at a time, and you can use another applicator in 72 hours!
5. DRINK WATER. Up to half your body weight in ounces THE DAY YOU WRAP and Very important! Most body wraps out there are water weight loss, but our wrap isn’t a water weight loss wrap! We actually encourage you to DRINK up to half your body weight in water. This helps to enhance circulation.
6. Stay away from unhealthy foods and anything that would introduce toxins into your system during the 72 hours!
7. It has been my experience that 9 out of 10 see results from their first use of the It Works Body Wraps but REMEMBER that 4 of the It Works Body Wraps is a Full Application.
8. Consistent Wrapping will enhance your results so be sure to use one Wrap at a time and only every 72 hours!
9. Live a healthy lifestyle! This will ultimately help prolong your results, which will last typically 2 to 6 months. You will want to consistently wrap to maintain your results!
10. DRINK WATER. So important, you need to drink A LOT.
11. Eat Healthy. Also, very important!