When I was trying to get tight and toned arms I came across many workout programs and methods that failed. Instead of leaving me with sleek, sexy arms, they left me with batwings that couldn’t take me anywhere but a world of frustration.

I found various training methods that worked - following a tempo and lowering the reps on each exercise – making these two small changes to my workouts helped me see progress that I was desperate to see.

My arms actually started to look like arms – not wings.

Then I found another arm training trick that had me hooked – knowing that I was NEVER going to have bat wings again.

It may sound silly – but we’re all super busy right? Can’t always make it to the gym no matter HOW hard you try – life just gets in your way.

Then there were days that I really didn’t want to workout. I didn’t want to go to the gym. Training arms wasn’t always my favorite thing to do.

It was always so easy to skip my workout – I needed to fix that.

I realized that I didn’t have a goal – I wasn’t working towards any purpose.

Yea, not having flabby arms anymore was a goal – but I didn’t have a solid date and I honestly needed to work towards more.

In any type of training – when trying to lose any type of weight – whether on your arms – your butt – your legs – around your waistline – you need to set goals for yourself otherwise you’ll never actually get there.

You need to give yourself a time frame – a purpose – a reason to NEVER miss a day at the gym – NEVER miss a workout.

Once you have that purpose you won’t let anything or anyone get in your way of achieving that goal. Why? Well who wants to feel failure?

I decided it was the right time to learn how to do push-ups. I could do them on my knees but it was time to be able to do a ‘real’ push-up. Not just one but 10. Not only would it feel great to be able to do 10 push-ups but trying to do push-ups everyday would help me tone my upper body and get rid of my flabby arms.

So that was my goal. I gave myself a date – 4 weeks. And I was on my way.

Everyday trying to do at least one ‘regular’ push-up then the rest on my knees. Making sure I ALWAYS did that part of my workout – even if I REALLY couldn’t get to the gym one day.

Before you knew it! I could do 11 push-ups! It was the best feeling in the world. Not to mention – the more I did push-ups and my other arm workouts – the stronger I felt and the better my arms looked.

It was the best feeling in the world! I even did a one-handed push-up the other day!! SO cool!!!

My next project – pull-ups. I want to be able to do 10.

What are your goals? What are you working towards? Leave a comment with your goals below – if I get 10 I’ll be back on Thursday with Arm Training Trick #4!

Ladies,

You are absolutely 100% amazing! Your interaction on my site and these last few posts has me SO excited – not only because I can offer you more information to help you – but there are SO many ideas racing through my mind to make this site even better and your comments and feedback help me do that – THANK YOU!

First and foremost – I can’t believe how MANY different names we have given that flabby unwanted skin on our arms. Everything from ‘lunch lady arms’, to ‘batwings’, to ‘teacher arms’ – and I’ve even heard some more – but they aren’t as nice.

But no matter what you call it – arm flab is gross. No one wants it and we need an action plan to get rid of it.

In my last post – For Tight and Toned Arms – Training Tip #1 – I gave you my first training tip to how I got tight and toned arms – and got rid of my flabby arms. As promised – I’m back today with Training Tip #2!

Once I made the first change to my arm training routine I began to see a slight difference in my physique. However, it wasn’t enough to REALLY get rid of that arm flab.

Then I was watching some reality show on TV about singing/dancing and they mentioned tempo. Which then reminded me of one painful workout that I did with a friend who made me use ‘tempo’ when doing certain movements.

With that – another light came on!

You’ re like huh? Give me two seconds to explain.

When working out – you usually go through the motions. For example a tricep push-down. You push the bar down until your arms are fully extended and then you bring the bar back up. Usually just going up and down and up and down. Just letting the weight move.

However – if you do your tricep push-down following a tempo – you will feel a COMPLETELY different burn.

So – for example when doing your tricep push-down you follow a 3-2-1 tempo. This means that when you push down to extend your arms – you go slow – taking 3 seconds until your arms are fully extended. Then once at the bottom hold for a count of 2 seconds – then let bend your arms back up to your starting position for a count of 1.

Adding this tempo challenges your muscles for a longer period of time – allowing them to do more work and therefore helping you see more results!

Not to mention -its going to make your arms sore!

So – add this arm training tip with Training Tip #1 and you’re on your way……

However….this is just the beginning!!!

If I can get 12 comments on this article I’ll be back next week with even MORE tips and tricks to help you get rid of your bat wings!

PS – Just in case you missed my the picture from my first photoshoot – here it is – just to show you that I promise you this stuff works!

Did you miss Tight and Toned Arms Training Tip #1? Check it out HERE

Hey Ladies!

Wow – thank you thank you for sharing your stories with me about your frustrations with your arms (from Part 1 – For Tight and Toned Arms) !! I only asked for 5 comments and received well over 15!!!

Apparently I’m not the only one who has been frustrated when trying to get tight and toned arms!

The stories that you shared with me reminded me of me - it reminded me of days when I honestly thought I was going to be stuck with flabby arms forever – just like you.

I’ll never forget the day one of  my co-workers told me I had ‘lunch lady arms’.

Oh yes – he did.

I knew something had to change.

But I had no idea what else I could do. I had followed EVERY training recommendation and tip I had heard of – anything Oprah suggested to any remedy Google might have shown me when I typed in ‘get tight and toned arms’.

I would be in the gym doing countless reps of one exercise to go into another one. I made sure I didn’t eat any bad for me food. I tried any new move that I saw on tv or heard about or read in a magazine no matter how ridiculous I may have looked (a few of them DID give me some funny looks – I just thought they were jealous of how good my arms were going to look – haha – not quite).

Needless to say, after all the workout, diet, training tips – I still had ‘lunch lady arms’.

Oh those nasty three words.

I was annoyed.

I mean – how could this stuff not work? Jennifer Anistion, Gwenyth Paltrow and even the First Lady Michelle Obama had amazing arms and did the same workouts! Why didn’t I!?

Then one day I was in a rush – got to the gym late and had to meet a friend afterward – but I still had to get in my workout. With such little time I wasn’t able to do my usual routine of nearly more than 20 reps per exercise, so I dropped the number of reps I was doing.

I had SUCH a better workout. I was SO sore the next day. I had MORE time to go out with my friends.

I decided to keep working out this way….

And it worked…..

Making sure to only do between 8-10 reps of each arm exercise.

Once I made that one little change…the ball started rolling and I saw arm training in a whole new light.

That one workout with so little time changed my whole arm training routine and I FINALLY saw results.

However – this change was only one piece of the puzzle to help me get ‘flab-u-less’ arms….

What else did I do? If I get at least 10 comments below, I’ll be back on Friday with Part 2 of my arm training routine that helped me GET RESULTS.

Don’t forget to leave your comment below!

So everyone wants tight and toned arms right? Especially for the summer time, it’s tank top weather!

Well listen, I have some really cool and unique arm training tricks and secrets that I’m going to share with you but I need to hear from you first.

So please do me a favor, post a comment below and let me know your biggest fears and frustrations about arm training or nutrition. Have you tried to get tight and toned arms before but failed?  Tell me your story below.

If we get at least 5 comments  then I’ll be back on Wednesday with a tip that changed how I drastically trained my arms.

Until then, check out this new picture of me that I just got back from my first photo shoot. I worked soooo hard and I’m so proud.

Don’t forget to leave your comment below!!!!

Who doesn’t want a butt like Monica Brant? I know I do!! I found this awesome video of Monica Brant, from one of her FEM Camps, demonstrating some exercises that are great for your glutes! And when it comes to having a nice bum – I’m all in – so I had to share!

Depending on how you train you can make good use of the exercises Monica Brant shows in this video. If you train legs one day or lower body one day – you can take this exact routine she demonstrates and make it your leg workout for the day. Or if you prefer to do a full body workout – choose 3 of the exercises Monica demonstrates and add them to your full body routine in place of what you are currently doing for legs. Its a great idea to change up your workouts every few weeks to keep your muscles guessing as to what you’re doing next.

[youtube]http://www.youtube.com/watch?v=_pxYtwehlaU[/youtube]

I know I’m excited to incorporate some of these exercises into my workout (short season IS just around the corner). I’m really looking forward to trying the reverse hack squat and the single leg leg press, incorporating the heel movement (which targets your hamstrings).

What’s your favorite exercise to tone and tighten your glutes?

Every woman wants tight toned arms.  Spending hours on the treadmill or elliptical is not going to do the trick.  So, what do you do to make sure that your arm flab goes away?

You need to start lifting weights.

Yes, ladies, I should not be the only woman in the free weight section of the gym. Every woman should get off of the elliptical and join me!

One exercise that is going to help you tone your arms and drop body fat is the Chest Press. Its good for people at every level of exercise because you can easily adjust the exercise to fit your fitness capabilities.

Take a look a the video below, I talk a bit more about the benefits of the Chest Press and go on to show you three variations you can try.

[youtube]http://www.youtube.com/watch?v=phpkAJ7hCf8[/youtube]

Have questions? What did you think? Leave a comment or email me and let me know!

The best way to tell if your weight loss or muscle building workouts are working – you feel them.

What does that mean?

This is the concept of DOMS – Delayed Onset Muscle Soreness – one of my personal favorite reasons for working out.

If you can walk the day after a leg workout – you didn’t push yourself hard enough.

I’m even having a hard time typing this, my arms are SO sore from yesterday’s workout!

Today I talk about DOMS – some people love them, others hate them – why they ARE good and how to make it a little less painful walking up those stairs or putting on your jacket.

How do you feel about DOMS?