Discover the way to get perfect arms... the right diet and exercises are the key
Perhaps you have been going to the gym for a while and you still have not seen results in terms of the muscles of your arms. Although it is believed that the legs are the 'difficult to tame', the truth is that the biceps and triceps can also be somewhat rebellious. Flabbiness can become an intimate enemy and our worst nightmare.
To have toned arms, you not only need a good exercise routine, it is also essential to eat a balanced diet.
Compound carbohydrates are essential for brain and central nervous system development. Namely: broccoli, artichokes, zucchini, spinach wholemeal flour, potatoes, cucumber, tomatoes, legumes such as lentils or beans, almonds, hazelnuts, walnuts, bananas, pears, or avocado, among other foods.
A commitment to complete restriction causes muscle mass to be burned to obtain energy from it. In this sense, the secret is to obtain a correct balance of these nutrients in the morning and after training .
Another tip to get a lean body through diet is to incorporate healthy fats in a balanced way , as they help control hunger. The foods that should be eaten are olive oil, fatty fish (especially salmon), avocado, seeds, nuts, eggs and milk.
One last dietary recommendation is to replace fruits with vegetables, due to their low sugar content . Fruits are highly recommended in any balanced diet, but their excess of sugars takes them away from the final goal. With vegetables, the necessary nutrients and antioxidants are maintained and the amount of calories consumed is reduced.
Toned arms at the gym or at home
If you don't feel comfortable with your arms, don't worry, because you can tone them if you follow these fitness tips:
1. Do high repetitions but with little weight
At first the idea is that you burn the fat that has accumulated in the area and then you can mark the muscles. In women, both the hormonal and the genetic can play against it. Sure, you won't be able to lift several kilos from the first session in the gym, but even that is not good either.
2. Do cardio exercise
For example you can practice swimming, riding a bike or running in the park. In this way you will increase the resistance when you have to comply with a weight lifting routine.
3. Respect supersets
These are two exercises for opposite muscles or a single muscle that are performed without rest. Supersets allow us to train, for example, biceps and triceps at the same time and get the most out of the entertainment.
If you have just started the routine, the ideal is to do 30 minutes of cardio and then the supersets, but no more than three times a week. These are made up, for example, of five exercises of 30 seconds each and a 10-second rest between series.
4. Highlight the shoulders
If you only target the biceps and triceps, you'll have toned arms 'half way'. Even if you add chest exercises they will look good, but they will still be missing something. It also works the muscles that are not seen, such as the rear deltoids of the shoulders. This will change your posture by bringing your arms back a little and appear taller and thinner.
5. Do specific exercises
You have to perform specific exercises in this area, and if you can't go to the gym, you can find many tutorials with photos and videos on the internet.
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