Abdominal exercises lead to belly fat loss, correct? No, sadly not correct. This poor logic is promoted by marketing companies and unfortunately too many people believe that it is possible to lose fat in specific areas of the body by targeting those areas with exercises. This is called "spot reduction" and it is a myth. However, it is possible to strengthen specific areas of the body, leading to more toned muscles and stronger arms, legs, or whatever area you want to improve.
Today, we want to share with you some tips to strengthen your upper body. Remember, this is not "spot reduction" because without general exercise, such as light cardio or HIT or other weight-reduction plans, any excess fat will likely stay. They only difference is that it would underneath be strong. The best case scenario is to work on full-body fat-expelling exercises, namely cardio, while also leaving time in your workout regime for strength training.
STEP 1: Address the Excess Weight
Choose one full body exercise such as sprinting on the treadmill, burpees, jumprope, or something that will get your heart rate pumping high.
- Perform it for 30 seconds of all-out effort (go as fast as you can!), followed by 20 seconds rest
- Complete 6-8 rounds
Take 3 exercises, such as mountain climbers, jumping lunges, and squat jumps.
- Do each exercise for 20 seconds with no rest between them. Rest 30-60 seconds at the completion of each cycle of 3.
- Complete 6-8 cycles
STEP 2: Tone Those MusclesHere are 10 exercises we recommend for toning arm muscle. It is best to perform these exercises with intensity, while still stopping short of muscle failure. The point is to reach intense muscle contraction without stimulating too much growth and bulk. Aim to do no more than 6-8 reps of each exercise.
- Tricep kickbacks
- Dumbbell curls
- Cable pushdowns
- Overhead tricep extensions
- Dumbbell overhead shoulder press
Just bodyweight needed:
- Tricep dips
- Diamond push-ups
- Pike push-ups
- Pull-ups of all variations
Also, remember to complement your routine with a teatox. Drink your Morning Boost in the morning before working out to feel your best! Find it by clicking the picture below: