Make Your Arms Grow in a Month

December 10, 2010

Arms are smaller muscles of your body that you can work twice a week without over working them. They are also the part that everyone wants to show off.
Here is a routine to help make your arms grow by shocking them.
Superset a set of bi’s and a set of tri’s for 12 sets each.  Pick 3 exercises for each muscle and do 4 sets with the 4th set being a drop set. Here is a samples workout.
Increase the weight each set with lowering your reps.

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Warm up 15-20 reps each muscle.
Straight bar curl           NoseBreakers
1st set x 12 reps           1st set x 12 reps
2nd x 8-10 reps                  same
3rd 6-8 reps                       same
4th set drop set 12 reps       same

Seated Dumbell Curls                 Rope Pulldowns
1st set x 12 reps                        1st set x 12 reps
2nd x 8-10 reps                           same
3rd 6-8 reps                                same
4th set drop set 12 reps                same

Machine Curls                   Overhead rope
1st set x 12 reps                1st set x 12 reps
2nd x 8-10 reps                     same
3rd 6-8 reps                          same
4th set drop set 12 reps          same

Do this Twice a week for 4 weeks for growth!

Cardio Tip

We all know that cardio is not the most exciting thing to do in the gym.  It seems like it takes forever to do 30 min. on that treadmill.
Here is a routine that will help you to burn the calories away with making the time go quicker.
Since you’re only burning calories and carbs the 1st 15 min of your cardio secession, do a less intense cardio machine at first.
For instance start off with 12 minutes on the bike.
Then go to 12 minutes on the elliptical.  From there go the treadmill for a 12 minute jog and from there hit 12 min on the Stairmaster.
No you completed 48 minutes of cardio and by hopping around from machine to machine, it’s less boring and makes the time go much faster with having a great cardio workout!
That should burn about 1000 calories!!

Portion Control

Portion control plays a major part in storing less body fat and also prevents you from loosing the weight that you want to.  Sometimes you think bc your eating healthy that you can eat more which is not the case.  By eating a larger meal where you feel that you have overeaten or stuffed is one of the worse things you can do to your metabolism.  This slows your metabolism down and stores negative weight in the process.  It’s much healthier for you to eat smaller meals that are burned off much faster with nothing to store.  When we do store those extra calories, they go to our problem areas first, for guys our gut and for woman the hips and thighs.  It is very important to portion out most of your meals especially in the later hours of the day.

Here are some tips on portion control for you to follow.

1.    Save large dinner plates for special occasions. Use your salad plates for your regular meals instead. Studies show that a smaller plate tricks your brain into thinking you have more food.
2.    Fill half your plate with low-calorie vegetables. The vegetables fill you up, and are full of colon-friendly fiber.
3.    Use a measuring cup and water to see what portion sizes your serving utensils dish out (like your ladle and serving spoons). This makes it easier to know what you are truly dishing out ; then it is not a guessing game figuring out true portion sizes.
4.    Use smaller eating utensils. You get more bites and you will eat more slowly. Use the smallest spoons and forks in your silverware set.
5.    Only use your salad bowls for salad, broth type soups, and fruit. Get some small to medium ramekins for serving yourself ice cream, nuts, creamy soups, and other calorie-dense items. The small sized dish fools you into thinking you are getting more.
6.    When eating out, get the smallest portion you can. Remind yourself that you can order more if you want to later. If that is not possible, ask for a doggie bag at the beginning of your meal and package half before you even dig in.
7.    Eat your fruits and veggies first. They will fill you up and they are low in calories. Salad with a low-calorie dressing is a great way to start any meal.
8.    Eat slowly and eliminate distractions. When you’re first practicing this, put your fork down between bites. Turn off the TV when you eat, and try listening to soft soothing music.
9.    Eat three meals and two snacks a day. This will keep your blood sugar from dropping, which might cause you to overeat.
10.    Eat you calories, do not drink your calories. Drinking your calories is usually are not very satisfying and it will not keep you as full. Stick to water and unsweetened teas instead of fancy coffees, soft drinks and alcohol.