Toned Arms

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.

Your Arm Training Questions Answered

With all the my recent posts about arm training, I’ve received a ton of questions regarding different arm related topics.

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.

For Tight And Toned Arms

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

How to Stay Away from Holiday Treats and Stick to Your Flat Stomach Diet

Its the most wonderful time of the year!!! They’ll be parties for hosting, marshmallows for toasting….

Now that I have that song stuck in your head…but really for many the next few weeks are a WONDERFUL time of the year – a time for family, friends, crazy shopping experiences, and a time to be grateful for what you have around you.

Its also a time for lots of sweet treats, good food, and glasses of wine! All you have to do is wear that baggy sweater in your closet and the spandex pants to the party so you won’t feel how tight your clothes are getting – right?

WRONG!!

This holiday season you’re going to stay in your skinny jeans and make it through the parties and the toasted marshmallows without worrying about your weight or having an EXTRA 5lbs to lose in the New Year! How?

Well, I’ve enlisted the help of my friends and fellow trainers on Twitter and Facebook to offer their own suggestions for keeping off the holiday pounds. Try one of the tips below and stick to your flat stomach diet this holiday season.

The Question:

Whats your BEST tip for staying away from holiday treats and sticking to your flat stomach diet?

Their answers:

Teresa Ann Hanson – Have an alternative food so you don’t feel like your missing out

Linda Paoletti Muszynski/Leslie Cooper Unterburger – Putting my jeans on!

Lauren Englehardt – Remind yourself why you are doing this – not just for looks but for your health too!

Stacey Corwin – Suck on mentholated cough drops at a party – they make EVERYTHING taste bad!

Heather Sloan Griffin – Eat some fruit before you go to the party and lots of water too – they’ll fill you up so you won’t be tempted

Abby Campbell – PLAN PLAN PLAN and MORE planning!!!

Remind Yourself What You Want Your Body to Look Like

Carrie Mandela – Competition Prep!

Christina Winkle – Motivate yourself with what’s coming up in the New Year – “I want to wear a nice dress and show of my toned arms”

Carun Braunstein – Don’t let too much time go between meals so that you get TOO hungry and make a bad decision about what you eat.

Barbara Server – I get two cheat meals a week, so I try and plan them around the holiday parties

Inga Duncan Thornell – Keep a journal and make sure to count your calories.

Patti Skok – Keep in mind all the hard work you put in all year to maintain your health and fitness.

Linda Covert Robinson – Think about the jeans…jeans can be SO uncomfortable when they are tight!

Holly Rigsby – Rid yourself of self-sabotaging view… Instead think about what you can do to keep you fat loss efforts in check.

Sheryl Hawkins – Eating consistently each day…Staying full, keeping your metabolism rev’d…drink a protein shake on your way out the door to a party…avoid starchy carbs and if I want a little dessert – I have a small portion and consider it a ‘treat night’….When this is a lifestyle, we don’t take vacations from our goals, health or happiness! Don’t let Nay-Sayers get you down – we’ll hear a lot of insecure comments, each one should put a smile on your face, as no one ever criticizes those making the same “MISTAKES” they are!

Thanks to everyone on Facebook and Twitter who helped me put this list together!! I hope you all have a safe, happy and a fitness filled holiday season!

Did I miss a tip? How do you stay away from Holiday treats? I’d love to know and so would everyone else! Add your tip below!

Flat Stomach Exercise of the Week – EZ Bar Skull Crushers

When you read the title of this article I’m sure you’re thinking – what has she come up with next? I promise this exercise really won’t crush you in the head – its just a term to scare you away from it. This exercise is a great exercise for women to lift weights and will help you get tight, toned arms.

This week’s Flat Stomach Exercise of the Week for your Flat Stomach Workout helps us get rid of those flabby arms that nobody wants by focusing on our triceps.

Just in case you’re not quite sure – your triceps are located on the back of your arm. They connect your elbow and shoulder joints and help with movement of your arm. Your triceps, along with other smaller muscles, help keep your back straight and strong. Having strong, tight triceps helps keep your joints strong and ensures limited injury to these joints as well as helping you through daily activities – such as picking up your car keys or making dinner.

Making sure you have strong, tight triceps helps get rid of that ‘flabby arm’ look that no woman likes when wearing a t-shirt, tank top or strapless dress.  When you build your tricep muscles you help to burn the fat in the surrounding area, thus bringing out some definition and keeping your arms tight and toned. Who doesn’t want tight, toned arms?

Using the EZ Bar (or a straight barbell) works both triceps at the same time spreading the weight equally across the muscles, by isolating your triceps, and helping you build strength in your triceps.  Make sure to watch the video below for proper form and technique to ensure you don’t ‘crush your skull’ with the skull crusher.

Happy Training!

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

More Flat Stomach Exercises:

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

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

There are tons of awesome exercises out there to help you build muscle and burn fat.  You don’t need to include ALL of these exercises everyday, but it is important to change what exercises your flat stomach workout has every few weeks.

This week I’m going to suggest you try the Stability Ball Dumbbell Chest Press. This exercise offers all the benefits of a chest press while adding some difficulty and allowing you to further strengthen your core muscles.

Every woman should being doing the chest press (its not going to make you look like a man – we now know that there are many benefits of weight lifting for women).  The dumbbell chest press builds your chest muscles, which helps to increase your upper body strength. By building our chest muscles we also tighten our triceps. Tight triceps means sexy, toned arms in any sleeveless or strapless dress. This exercise also helps you build sexy shoulders without doing too much shoulder work.

By moving the dumbbell chest press from the bench to a stability ball, we increase the benefits by strengthening your core. In order to keep the stability ball ‘stable’ you must engage your core and glutes during the entire exercise. Having a strong core and glutes helps to prevent back injuries in the future, as well as helping you reach your flat stomach goals faster.

Watch the quick video below to see the proper form for this exercise, to prevent any injury.

Happy Training!

[youtube]http://www.youtube.com/watch?v=UEH2KBzyUbc[/youtube]

Monday’s Upper Body Workout

I switched it up this week and made Monday my Upper Body Workout day. I’m training with a friend tomorrow and we’re doing legs, so instead of skipping a day I just flip-flopped the workouts. My arms are beat after this workout today. I could still feel the leftovers from Saturday’s workout, even though I didn’t do anything yesterday. But that’s the BEST part.

What’s even more exciting is I’m starting to really notice some major changes in my arm definition and strength – which for me are my two biggest measures of the effectiveness of my workouts.

So, instead of writing down my workout for you, because I love sharing what I’m doing in the gym, and because I’m a visual learner – I made a quick video of my workout for you to check out.  Please let me know if you have any questions about the exercises, my workouts, or would like some help with your workouts – I love helping and talking about fitness – so please don’t hesitate to let me know!

[youtube]http://www.youtube.com/watch?v=OWOLS56sKtQ[/youtube]