Madonna's arms

A

adamsch

0
Hi,
I was hoping someone could give me some insights into a workout routine that will give me more definition to my arms, specially the muscle on the outside of the upper arm (excuse my lack in using specific muscle names).

Also - do i have to do 45 min cardio every day to get a leaner body? I am now 5.8 and 140lbs but have stubborn love handles and flabby thighs and knees etc....

Thanks for your insights!
 
its not a good idea to 'just focus on the arms'...mainly because body fat sheds from the entire body, not from a particular area.

3x a week full body routines, using free weights: bench press, military press, pullups, squats, deadlifts...those are your main exercises, plus abs.
cardio 2-3x a week, 40 mins should be enough if you're doing it hard enough.
 
adamsch said:
Hi,
I was hoping someone could give me some insights into a workout routine that will give me more definition to my arms, specially the muscle on the outside of the upper arm (excuse my lack in using specific muscle names).

Also - do i have to do 45 min cardio every day to get a leaner body? I am now 5.8 and 140lbs but have stubborn love handles and flabby thighs and knees etc....

Thanks for your insights!
Click to expand...


First off, focus on exercises that work your Biceps & Triceps.
Toning these will give shape and definition to your upper arm & help
get rid of any excess fat that hangs down when you hold your arm out.
Go to your gym and check out the machines that primarily work on these two areas. However, like the other person noted, it's best to work on your upper and lower body. I would suggest 3 days/week of weight training, for about an hour at a timem, working your entire body thoroughly. If you have questions about weights, sets and reps, ask.

Secondly, if it is your goal to have a leaner body, and build muscle definition, doing 45 min. of cardio every day should be fine, as long as your NOT running for more than 30 minutes. Your body will then begin to feed off your muscle. The best time to do cardio is in the morning right after you wake up and before breakfast. Your body will burn the most fat during this time.

But remember, your diet will play a factor as well. I would suggest intaking more protein, and eating good food every 2-3 hrs to keep your metabolism going. No junk & plenty of water! Thats a start anyways
 
Madonna is a genetic freak.....like Pink......Brad Pitt.....etc.
Malkore has a great point.....you don't want to focus on arms to get toned arms.
No such thing as spot reduction, I'm afraid. However, a study was conducted on the U.S. Army Rangers.....the study showed fat generally sheds in this order:
-Arms
-Face
-Upper torso
-Legs
-Hips/Lower torso (more so on women)

This study works on women as well.
Basic rules
1.Burn optimal calories and get "solid and toned" by doing big lifts....not machines because you must be supporting all your weight with hands or feet.
(Pushup/chinup/squats/deadlifts) Can't perform these....learn how to regress the form of these and PROgress from there (you can probably ask one of those overly eager trainers at whatever gym you go to....probably)
2. Don't be afraid to raise the weight. Weight will not "bulk you up", but it will challenge your body more to burn even more calories and get tone faster.
3. Eat right to make it stick. Learn to eat right if you don't know already.
4. HIIT is an awesome way to fat oxidate......leave marathon 45 min runs for marathon runners. If you must have more cardio in your life do it at around 75% of heart rate (being your heart is just fine).

goodluck
 
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