Let’s talk about the most effective way to get toned arms like First Lady Michelle Obama in the shortest time possible. Includes three detailed steps, with exercise recommendations. I guess we can’t officially guarantee anything, but do the work and you should see results. Thanks to the The National Council for Strength and Fitness for the great post. the workout video is from the good folks at Livestrong Woman. -aa

[dropcap]T[/dropcap]he key to getting tone arms is a simple combination of three elements: diet, exercise, and rest. These three things have a complementary relationship, and all are required to be maintained or up-kept in some form or another in order to achieve tone arms, or tone anything for that matter.  Diet provides the fuel for exercise, which can only be continued if sufficient rest is had so that muscles have time to repair and reconstruct themselves stronger than they were. Tone arms can be easily achieved in sixty days should all of these requirements be met.

Part One: Diet.

As a fuel for the body and exercise, which is just repetitive, intense motions of specific muscle groups meant to tears said muscles in order for them to be stronger once they are repaired, their are several types of fuels which the body required. The first is carbohydrates. Found in pastas, bread, and grains, carbohydrates give the body the energy necessary to perform exercise or any activity for extended periods of time.

The second required component of diet is proteins, which is what allows the muscles to repair themselves after being torn during exercise. A good rule-of-thumb is to eat one gram of protein per pound of body weight daily when attempting to increase muscle mass.

Of course, all the other diet requirements simply needed to sustain life normally must also be met.

Part Two: Rest.

Fairly self-explanatory; it is during sleep that the body renews and repairs itself. Sleep deprivation will slow your journey to having tone harms to a grinding halt, so ensure that you’re getting at least eight hours of sleep a night.

Part Three: Exercise.

There exist countless exercises that are targeted specifically towards the arms, so here are a few that consistently provide the quickest, most noticeable results.

Bent-Over Row Step:

This exercise works the lats, back extensors, rhomboids, rear shoulders, biceps, and core. Perform it by standing with a slight bend of the knees, while holding the weights at your sides. Then begin to lean over, extending your chest while moving your hips back.

While doing this exercise, allow your arms to hang straight down with your palms facing your thighs. Look forward at the ground, bring your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling.

Slowly lower the weights to the starting position and repeat.

Upright Row Step:

This exercise is quite similar to the bent-over row step, however, in the upright row step the legs remain shoulder-width apart and close to being straight without not being rigid. Hold your arms with the weights straight down, in front of your thighs. Your palms should face your body. Then, pull the weights to your chest, hold them for second, and carefully lower them to the original position and repeat the motion.
Bicep Curl:

One of the most widely-recognized arm exercises, the bicep curl is as easy as it looks. The exercise can be done with either dumbbells or a barbell, with only a slight variation of form existing between the two. With dumbbells, being with the arms going straight down, holding a dumbbell in each hand with palms facing away from the body. Raise one arm, in a one-hundred and eighty degree motion upwards, ensuring that you are not swinging your body.

Slowly return the dumbbell to its original position and proceed to do the same motions with the other arm. If a barbell is being used, stand with legs shoulder-length apart, palms facing away from the body, and slowly raise the barbell to shoulder height, lower it to its original position, and repeat.

Perform all of these exercises in a 15 x 3 routine, meaning perform fifteen repetitions of the exercise, rest for about thirty seconds to a minute, then repeat the “set” for a total of three times. The weight used should be enough that by the end of these three sets muscles are tired and sore.


This article was written by the staff at NCSF, The National Council for Strength and Fitness. Visit their site for more information on personal trainer certification.

Photo Source.