Begin with the shoulders. Lateral raises
for your deltoids/ shoulders can do
wonders. If the machine that focuses on
this is taken use dumbbells. Follow this
up with bicep curls and triceps extensions.
Two to three sets with a 10-15 rep
maximum is recommended.
In addition, a well conditioned back will
help spine alignment and posture. Good
posture can give the appearance of losing
ten to 20 pounds. Rows are an excellent
exercise, seated or standing. Alternate by
doing two arm and single arm rows and
make sure to focus on your spine
alignment and shoulder blades. Try to
pinch them together while performing the
row. Cobras are a great movement, on a
stability ball, on the ground during Yoga
or Pilates.
While working your chest and arms is
important, ensure you compensate for
what is lacking in your back muscles.
Otherwise you could experience a curved
back. A weak back can also push extra
skin and fat rolls towards your stomach;
taking the focus away from defined
pectoral muscles and abs.
When working towards fitness goals,
be consistent in your training. Never give |
up or quit. Small changes week by week
add up to large results. Cut out a soda
per day and that can equal one pound of
fat per month. Park your car four rows
further than you normally do when you
go to work and the store. Don’t ruin a
weeks worth of disciplined training with
a night of careless eating and drinking at
a restaurant, use portion control.
Stay focused and determined, join a
group fitness class or work with a
personal trainer for accelerated results.
When you walk in to the gym know what
you are working towards and have a goal
in mind.
Be determined and you will look great
and impress your date. Here is a recap:
- Be consistent with your exercise-
DON’T give up
- Do functional based core exercises-
Pilates, Yoga, and Body Flow
- Try the Group fitness classes
- Guys- try the group fitness classes
- Side shoulder raises
- Bicep curls
- Tricep extensions
- Rows- standing or seated
- Cobras
- 2 to 3 sets with 10 to 15 repetitions
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