5 Tips for Toned Arms

We were approached by the Dallas Morning News blog to write some tips on "How to Get Arms Like Michelle Obama." She probably does have the best arms of a First Lady, now that you mention it. Anyway, here are Jacqui's suggestions for how YOU can tone up your arms and start wearing those sleeveless shirts!

1) Pump Some Iron: Ladies, in order to really achieve strong, sculpted arms you need to hoist heavy weights. Shoot for 2 to 3 sets of 8 to 15 reps, and always make sure your last two to three reps are hard to get. Adjust your weights accordingly as you get stronger. Forget the old adage of lifting light weights for 15-20 reps. You won’t see the results you are looking for. If you would like to incorporate light weights into your routine, aim for 30+ reps and use little rest between sets.

2) Eat Mindfully: In order to see those beautiful muscles you may need to strip away a layer or two. Pay attention to your food intake. Eat only when you are hungry, NOT when you are bored or stressed.

3) Be Active: Carve out some YOU time for activity. Go for a walk, ride your bike, play with your kids, enjoy an active date. Make an active lifestyle a priority.

4) Improve your Cardiovascular Health: Find a sturdy stationary bike and plant yourself for 20 to 30 minutes. Be ready, this will be the hardest & most effective cardiovascular work you can do. Intervals will incinerate the fat on your upper arms and will condition you to work even harder in the weight room. Begin with an easy 5 min. warm-up. Follow with one 45 sec. all out effort (increase the resistance and pedal as hard as you can), next take the resistance down and pedal lightly for 90 sec. to recover. That is one interval. Repeat until you have completed 6 to 8 intervals. You will be spent! Cool down for 5 min. and relish in what you’ve accomplished.

5) Clean up your Diet: Stay away from processed, packaged foods. Try to eat organic when you can. Incorporate as many fruits & vegetables into your diet as possible. Round out your meals and snacks with healthy fats and lean proteins. Always stay well hydrated and drink plenty of water. Having great looking arms means having strong, toned muscles as well as beautiful, healthy skin.