Flabby Arms

Flat Stomach Workout of the Week – Upper Body Workout to Get Rid of Flabby Arms

This week’s flat stomach workout focuses on the upper body – an area of concern for many women. No woman wants to be told they have ‘flabby arms’.

Even if it is by a cute kid – that happened to me last week by one of my 4th graders – I know they have no idea – I know my arms aren’t really ‘flabby’ anymore – if anything it makes me want to work harder.

Whenever you are trying to tone an area – focusing on your flat stomach diet – will help to ensure better results then doing a workout program with out any regard to your diet.

Getting in Shape for Burlesque Movie: Christina Aguilera’s Workout Routine

Christina Aguilera’s workout routine was just one of many things she did for her role in the Burlesque Movie. Imagine rehearsing 14 hours each day and still finding the time for 2-5 weight training sessions each week. This is not an easy task, but she is motivated: “I’m bringing my A-game and taking it very seriously.”

Here’s what you can learn from Christina Aguilera’s workout routine:

#1: Start your training with a 10 minute treadmill warm up.

This will prepare your body and your mind from the workout. It will take your mind off your daily routines. It’s also a great way to pump some blood before your strength training.

#2: Work your upper body with biceps curls.

Her trainer Tee Sorge tells us: “Christina does three sets of each exercise and uses weights ranging from five to 15 pounds.” He thinks that these exercises are a good way to tone the upper body.

#3: Do lots of sit-ups.

Christina does 300-500 sit-ups per training session. Abs are a symbol of your fitness and beauty. If your abs are in great shape, it’s very likely that your whole body is in great shape as well.

#4: Tricep dips keep your upper body strong.

Christina Aguilera does strength training 2 to 5 times a week. She adds tricep dips into each of her sessions. Making sure you have toned arms ensures that she doesn’t have flabby arms while singing on stage.

#5: Eat healthy each day.

For the Burlesque movie, Christina replaced her diet of white bread, sugar, rice with lean proteins and whole grains. Getting rid of sugar filled white carbs and adding in more lean protein created greater results faster.

Christina Aguilera’s workout and diet provide great advice for anyone willing to improve their own workout and diet. Take your pick and include what you like. If she works out for a movie, you could do the same for a date or a social event.

Flat Stomach Exercise of the Week – Incline Dumbbell Chest Press

Changing up your workout every few weeks is important not only for your sanity but for your muscles. This week’s flat stomach exercise of the week adds a bit of a twist to a familiar exercise and while helping you see continued results.

This week’s flat stomach exercise of the week is the Incline Dumbbell Chest Press.

The chest press is one of my favorite exercises – it makes me feel strong – especially when I can lift more than the guys next to me in the gym – hehe.  The chest press is one exercise most women stay away from as they fear that it will only bring them big muscles and small boobs. However, its quite the contrary.

First – every woman should be lifting weights.

Secondly – the incline chest press is a great exercise to help you get tight and toned arms. And really – who wants flabby arms?

Add this in place of your push-ups or flat bench chest press and you’ll notice some greater definition in your arms as well as some greater strength – which I always think is exciting!

How many reps? How many sets? Try 3 sets of 10-12 reps to start with.

Need More Exercise Ideas? Try one of these:

Flat Stomach Exercise of the Week – Stability Ball Dumbbell Chest Press

Flat Stomach Exercise of the Week – EZ Bar Skull Crusher

For Tight and Toned Arms – Training Tip #3

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.

For Tight and Toned Arms – Training Tip #2

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!

For Tight and Toned Arms – Training Trick #1

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.

Flat Stomach Workout – Upper Body Band Workout

With summer around the corner – which means tank top season and sleeveless dresses – its time to pump up the upper body workouts and get our arms tight and toned. This week’s flat stomach workout of the week is a change from the usual routine – spicing up your usual routine and increasing results.

Flat Stomach Exercise of the Week – Barbell Close Grip Chest Press

Need a new exercise for your workout this week? Still trying to get rid of those flabby arms? Well, then I have the exercise for you!

This week’s flat stomach exercise of the week is the barbell close grip chest press. Its a bit of a mouthful, but its a GREAT exercise for your upper body. The barbell close grip chest press will help to change up your workout just a bit – give your muscles a new movement that will have them guessing and continually progressing.

The barbell close grip chest press targets both your triceps and your chest muscles. Women NEED to lift weights in order to see continual weight loss improvements. Many women also tend to stay away from the chest press because

Five Mistakes to Avoid in the Gym

Its the time of year when gym ‘newbies’ are flocking to the gym to fulfill their New Years Resolutions – whether it’s to follow a flat stomach workout, lose 10lbs, tone your legs, get rid of flabby arms or to get a flat stomach. No matter the goal – for many it may be their first time in the gym. The gym has a certain ‘Code of Conduct’ that many newbies or regular gym goers may not be aware of and following these unwritten guidelines can be important to your comfort level in the gym.

What are these unwritten rules in the gym? What mistakes do you need to avoid in the gym in order to avoid dirty looks and make sure that you are comfortable?

Avoid these Five Mistakes in the gym and you’ll feel a lot more comfortable while working out – ensuring that you look like a ‘regular’ at the gym instead of  a ‘newbie’.

Mistake #1 – Social Hour

In many cases – especially during busy gym times – people use the gym as a place to socialize. It’s not that big of a deal until you are chatting up a friend for 15 mins and occupying a piece of equipment that someone else is waiting to use. If you’re going to chat – do so away from any piece of equipment someone wants to use. My best suggestion – avoid social hour in the gym – go in – get your workout done and call your friends after.

Mistake #2 – Weight Collector

If you like to collect things – the gym is not a place to start collecting anything – especially weights during the peak time. If your workout requires you to use multiple sets of weights try to take only what you need and put it back – so that other people can get their workouts in as well.

Mistake #3 – Chatty Cell Phone Talker

I understand that for some work related reasons some people need to have their cell phones on them at all times. HOWEVER – texting during your workout – or talking on the phone during your workout to your best friend – really isn’t necessary. If its something THAT extremely important that it can’t wait – then wait on your workout. Spending 20 mins on a treadmill talking to your friend benefits no one – if you can talk to someone your heart rate probably isn’t high enough to even start burning fat – so why waste your time an energy? Plus, when you’re on the phone you’re not paying attention to what’s going on around you – increasing the risk of injury. Plain and simple – leave your phone in your locker – you’ll be back in 30-45 minutes.

Mistake #4 – Smell TOO Good

No one wants to smell bad – but there is such thing as too much of  a good thing. Putting on TOO much perfume before your workout to try and cover up a bad smell can actually make you smell worse.  When your heart rate increases – you perspire more – which increases the chances of an odor. If you are really concerned – pay attention to what you are eating and try to avoid foods with too much garlic.

Mistake #5 – Cleaning

In today’s world where we try to avoid getting sick at any cost – you’d think that more people would be courteous and wipe down machines and equipment after use. Plus – who really wants to sit in someone else’s sweat? EW!!! Avoid sharing germs and wipe down equipment after you use it.

Keep these things in mind next time you are in the gym to ensure a great workout. These mistakes to avoid in the gym are a common courtesy that everyone – new or a regular – should keep in mind in order to let everyone get the best workout and continually improve their bodies.

One Move to Get Rid of Flabby Arms

We all know that women need to lift weights in order to get a tight and toned physique. One exercise that  many women stay away from is the Chest Press. However, this is a big mistake, especially when trying to tone your arms and get rid of arm flab.

First, I would like to say I understand WHY many women stay away from the chest press. Its the one exercise that you look at and not only does it look kind of scary, but there is always some dude at the gym with 4 plates on each side trying to get his ‘pump’ on. And going to sit next to him is always slightly intimidating because what if you don’t know what you are doing?

But that can no longer be your worry – as of now you will know exactly HOW to do a chest press and WHY you need to add it to your exercise routine.

Watch the video below and you’ll be burning fat and getting rid of arm flab in no time!

Still have questions? Add a comment below or email me – melissa@womensabworkout.com – and I’ll be happy to help!