In fact, you might be losing fat while gaining weight. How can this happen? Well, usually water is to blame.

Now you may already be aware of the fact that water can lead to excess and temporary weight gain. However, have you pinpointed the exact source of your excess water gain? If you haven’t, here are 5 weight gain gremlins:

1. Food. If you started exercising a lot, you may be eating more, this is normal. And food has weight. So if you eat a big meal, expect an immediate increase in weight. Now if the food is loaded with sodium, you could easily gain a couple pounds very quickly.

2. The hydrate in carbohydrate. Carbohydrates hydrate you because they pull lots of water into your body. Each gram of carbohydrate that goes into your muscle must bring 3 grams of water along with it for the ride. So don’t be discouraged if you gain a lot of weight after a high carb meal!

3. Salt. We all know that salt can increase water retention. But what most women fail to realize is just how much water they can potentially retain-they usually drastically underestimate. The next time you eat a fast food meal or a big meal at a restaurant, notice how much water you HAVE to drink in order to quench your thirst.

4. Water. I’m not talking about drinking water, I’m talking about water hitting your skin. Believe it or not, you will absorb water when you shower or take a bath or enter any body of water. Many athletes have failed their weigh ins because of this skin-absorbing effect.

5. Lifting weights. Lifting weights will cause you to gain weight unless you are on an aggressive diet. But don’t freak out, the weight gain will eventually plateau and in the long run you’ll be much better off than the cardio bunnies. Where does the weight come from? An increased storage capacity for carbohydrates and water.

The take home point here is to NOT obsess over the weight scale readings. I see far too many women get discouraged because they are gaining weight. Only if they knew that they were also losing fat!

Writer Katherine Crawford, an exercise expert and former flabby arms sufferer, teaches women how to reduce arm fat swiftly. Figure out how to get sexy and toned arms by exploring her blog about how to shake weight right now!

© LouisLocke for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: beauty, Body Of Water, Bunnies, Carbohydrate, Couple Pounds, diet, Dietary Supplements, Drinking Water, Exact Source, Excess Water, Exercise, Fast Food, fat, Fitness, food, Food Meal, Freak Out, Gaining Weight, health, Hydrate, Lifting Weights, Metabolism, nutrition, Plateau, Storage Capacity, Thirst, Toned Arms, Trolls, Water Retention, Weight Gain, weight loss, Weight Loss Program, wellness, women

Feed enhanced by Better Feed from Ozh

Thus, here is how to not spend all day in the gym to get toned arms:

1. Big muscles first: Always prioritize bigger muscles first in your workouts. The last thing you want is an exhausted smaller muscle limiting the development of a bigger muscle. And remember that the more muscle mass you activate during your workouts, the more fat loss you will achieve.

2. Don’t think isolating smaller muscles is useless: If you want the tightest arms possible, you have to directly work your arms. You will not get the most toned arms possible by doing push-ups and squats all day. You have to provide a local stimulus for change.

3. Make intensity the hallmark of your workouts: Put on some headphones and wear a baseball cap if necessary, and go all out. Without intensity results will be mediocre at best. Now keep in mind that if you are just starting out you need to take things slow.

4. Use variety to your advantage: Not only does your mind like more variety, but your body likes it too. So make sure you sprinkle your workouts with different exercises every so often so that you don’t stagnate. And stagnation is the strongest de-motivator.

5. Work all the heads in your arm: Your triceps has three heads and your biceps has two heads. Thus, a complete arm toning program should target all of these components. If you only work two heads, as most people do, you will not get the best results possible.

I know you are busy, who isn’t. And I’m sure the last you want is to spend all day in the gym trying to get the body and arms of your dreams. The good news is that you don’t have to do this. So make sure you take action on this advice sooner rather than later!

Writer Katherine Crawford, a fitness expert and former flabby arms sufferer, instructs women on how to get thin arms with ease. Unearth how to get sexy arms by visiting her blog about how to shake weight right now!

© KatherineCrawfordM.S. for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: arm toning, Baseball Cap, beauty, Biceps, Bodybuilding, Doing Push Ups, Exercise, fat, fat loss, Fitness, flabby arms, Hallmark, health, Internal Environment, Katherine Crawford, Metabolism, Muscle Mass, Squats, Stagnate, Stagnation, Stimulus, Sufferer, Thin Arm, Toned Arms, Triceps, Two Heads, Ups, weight lifting, weight loss, Weight Loss Program, wellness, women, workout, Workouts

Feed enhanced by Better Feed from Ozh

But there is a catch, increasing intensity is not easy. It’s take effort and determination.

So here is how to increase the intensity of your fat loss workouts:

1. Above and beyond reps: There is a way to complete more repetitions than your body can naturally handle, with a workout partner. No matter what, however, make sure you form stays sound. Never let your body get out of alignment when increasing intensity.

2. Slow reps: Although this shouldn’t be the main focus of your workouts, slowing down the tempo to five seconds up and five seconds down is a great way to increase the amount of time your muscle is under tension. Keep in mind that this technique is very painful!

3. Drop down sets: This technique involves doing one set at a heavy weight, then another set at a moderate weight and finally, one last set with a lighter weight. And you can’t rest between each successive set. This technique is very challenging and you have to make sure you form stays good.

4. Giant sets: With a giant set you do one exercise immediately after another without any rest in-between. This accomplishes a couple things. First, you activate more muscle mass. Second, it automatically decreases rest time. Finally, it increases the amount of calories you burn outside of the gym.

5. Less rest: Decreasing rest periods is a really effective strategy for increasing the amount of calories your body burns after your workouts. And if you burn more calories you are more likely to lose weight at a faster rate.

Intensity really is king when it comes to the fastest rates of weight loss. Although increasing intensity is not easy, it’s effective. Just make sure you take action here now and not later!

Writer Katherine Crawford, a fitness physiologist and recent flabby arms sufferer, instructs women on how to tone up arms with ease. Unearth how to get sexy arms by visiting her blog about how to shake weight right now!

© KatherineCrawfordM.S. for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: Alignment, Amount Of Calories, Amount Of Time, beauty, Body Burns, Bodybuilding, Exercise, fat, fat loss, Fitness, flabby arms, health, Heavy Weight, Intensity, Katherine Crawford, Metabolism, Moderate Weight, Muscle Mass, Physiologist, Repetitions, Rest Periods, Rest Time, Sufferer, Tension, Time Period, weight lifting, weight loss, Weight Loss Program, wellness, women, workout, Workout Partner, Workouts

Feed enhanced by Better Feed from Ozh

Technological breakthroughs have left us with a giant paradox: we get more done, but move less. And the moving less part is making us unhealthier than ever.

Thus, here is why weight loss is more important than ever:

1. More blood movement: A great majority of diseases are caused by poor blood movement in the body. And weight loss is a great way to get that blood moving again. Even better, it’s a great way to prevent a great majority of sexual dysfunction.

2. Less work for your heart: Although your heart does have to work more while you exercise, it gets bigger and stronger which allows it to work less while you are not exercising. In other words, you average resting heart rate will go down.

3. Less arterial pressure: Pressure pushing against your arteries is a surefire path to heart disease, clots and blockages. The good news is that exercise and weight loss are great tools for keeping your blood pressure very healthy.

4. More good cholesterol: Interestingly, there are select pockets of people around the world that live very long irrespective of their diet and lifestyle. These people have morphed genes that make their bodies produce abnormally high amounts of good cholesterol.

5. Reduced risk of diabetes: In fact, if you exercise on a regular basis, it’s virtually impossible for you to get diabetes. You see, resistance training is the best way to get your body to absorb glucose efficiently. Recall that diabetes is a condition where you can’t absorb glucose very well.

6. Improved mood: There is no doubt that exercise is one of the most powerful ways to stave off depression and anxiety. The plethora of hormones that get secreted with intense exercise have a direct effect on how you feel.

Fat loss can save your life, no exaggeration here. So make sure you take action on the advice in this article sooner rather than later. Because later usually never comes!

Writer Katherine Crawford, an exercise expert and former flabby arms sufferer, instructs women on how to get skinny arms with ease. Figure out how to get sexy arms by exploring her blog about how to shake weight with the best methods right now!

© KatherineCrawfordM.S. for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: Anti Aging, Arterial Pressure, Arteries, beauty, Blockages, cardiovascular, Cholesterol, Exaggeration, Exercise, fat, Fitness, Genes, Glucose, Good Cholesterol, Great Tools, health, Heart, heart disease, Hormones, Intense Exercise, Life Span, lifestyle, longevity, No Doubt, Plethora, Poor Blood, Resistance Training, Resting Heart Rate, Sexual Dysfunction, Technological Breakthroughs, weight loss, Weight Loss Program, wellness, women

Feed enhanced by Better Feed from Ozh

The reality is that many of the top killers in our country are directly associated with excess weight. As a result, getting in shape can literally be life changing.

And the key to getting in shape the right way is to have a balanced exercise plan. After all, if you go too far in any single direction, you can get diminishing returns.

So here is how to balance your exercise routine:

1. Cardiovascular exercise: Also known as aerobic exercise, this form of exercise is great for increasing heart health. And the best thing here is that you don’t have to become a sprinter to notice benefits. In fact, the simple act of walking can improve your health substantially.

2. Resistance training: But don’t worry, you don’t have to become a power lifter in order to see benefits. In fact, the best approach here is to pick a program that fits with your type of personality. After all, if you enjoy what you are doing, you are more likely to stick with it.

3. Flexibility training: Do you suffer from low back pain? If so, you are like most Americans. You see, muscle fibers shorten and stiffen with age. Thus, flexibility training is a great way to prevent and reverse the effects of stiffness. It will also improve your posture and balance so that nagging pains become less of an issue.

4. Exercises for better balance control: Being able to balance your body in a wide range of environments is key for preventing falls and subsequent injury. Unfortunately, balance abilities tend to erode with age. So make sure your weight lifting has some balance incorporated into it and add some specific balance exercises to your existing routine.

The bottom line is that everybody should be doing exercise to improve their health. You see, in this day and age, exercise is critical for healthy living. So are you doing all the 4 different types of exercise?

Writer Katherine Crawford, a Harvard exercise expert and former flabby arms sufferer, teaches women how to tone flabby arms quickly. Figure out how to get sexy and toned arms by exploring her website about decreasing bingo wings right now!

© LouisLocke for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: Aerobic Exercise, Balance Abilities, Balance Control, Balance Exercises, beauty, Cardiovascular Exercise, Diminishing Returns, Excess Weight, Exercise, Exercise Plan, Exercise Routine, Exercises, fat, Fitness, Flexibility Training, Getting In Shape, health, heart health, Low Back Pain, Metabolism, Muscle Fibers, Power Lifter, Resistance Training, Sprinter, Steep Price, Stiffness, weight lifting, weight loss, Weight Loss Program, weight loss programs, wellness, women, workout

Feed enhanced by Better Feed from Ozh

And how are you supposed to know who to listen to? Unless you are a trained expert, there is no way for you to separate fact from fiction.

And if you want to get results as quickly as humanly possible, you need to take action immediately. You can’t afford to become another victim of information overload, also known as analysis paralysis. The good news is that I’ve already done all the analyzing and self-paralyzing for you.

Today, I will be reviewing triceps press-downs with a rope:

1. Overview: The lateral head of the tricep forms the outer part of your arm in between the elbow and shoulder. And this exercise does a great job at isolating it.

2. Quick start: Grab a rope with an overhand grip. Lock your elbows to your sides and bring the rope down in a controlled manner. Squeeze your triceps on the bottom and then slowly raise the rope.

3. Common errors: Allowing the upper body to hunch forward. Rocking back and forth to move the rope up and down. Not keeping the elbows locked to the sides. And not bringing the rope all the way down and all the way up.

4. Bottom line: Ok, this exercise is definitely above average. However, you can’t use heavy weights because of the rope. It simply does not allow you to substantially increase the load. And for the fastest toning, you need maximal loads. This exercise gets 3.5 out of 5 stars.

Is there a single best exercise for toning the arms? Probably not, but certain groups of exercises are certainly better than others. So make sure you don’t miss any of my reviews!

Finally, make sure you don’t suffer from analysis paralysis. Take steps now and don’t obsess about analyzing all the details.

Writer Katherine Crawford, a Harvard fitness expert and recent arm fat sufferer, teaches women how to get rid of bingo wings fast. Discover how to get sexy arms by exploring her blog about how to tone up arms with the best techniques right now!

© KatherineCrawfordM.S. for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: Analysis Paralysis, Arm Exercises, beauty, Best Exercise, Bottom Line, Dangerous Exercises, Elbow, Elbows, Exercise, Exercises, fat, Fitness, Harvard, health, Heavy Weights, job, Katherine Crawford, Lateral Head, Metabolism, Obsess, Rope 1, Sexy, Stars, Sufferer, Toning The Arms, Tricep, weight loss, Weight Loss Program, weight loss programs, weightlifting, wellness, women, workout

Feed enhanced by Better Feed from Ozh

As a result, body weight workouts have become ultra popular over the last couple of years. Notice all the at home exercise gadgets and routines that have flooded the market?

But body weight workouts have a serious limitation: it can be challenging to increase the load and intensity of the exercises since you are restricted by your body weight.

So here are 5 ways to take your body weight workouts to the next level:

1. Slow down the speed of your repetitions: If you are used to doing repetitions at a regular pace, slow down and feel the intense burn. By slowing down the speed, you will pace greater tension on the muscle for a longer period of time.

2. Reduce rest: Your muscles love resting between sets of exercises because it’s when they replenish their energy stores. If you reduce rest periods, however, you will confuse your muscles and increase the strain placed on them. As a result, you will notice better progress from your workouts.

3. Experiment with back to back sets: Back to back sets involve doing one exercise immediately after another without any rest in between. By doing this, you are working more muscle mass per unit of time and also reducing total time under rest.

4. Add partial reps: Once your muscles have fatigued doing a given exercise, keep on going by doing partial reps. This is a fantastic way to completely drain the muscle and accelerate results. The key here is to make sure your form and posture doesn’t deviate even though you are going beyond your limits.

5. Squeeze the targeted muscle at the end of the movement: By doing so, you are adding an extra element of work and you are making sure that the right muscle is being exercised. You see, in addition to increasing intensity, this is a great way to learn how to activate the right muscles.

Now with the 5 tips for increasing intensity, you should be able to take your body weight workouts to the next level. And make sure you act on this information now because if you wait, you just might forget!

Author Katherine Crawford, a Harvard exercise physiologist and former flabby arms victim, is an expert on the absolute best upper arm exercises. Discover how to get sexy and toned arms now by exploring her blog on getting skinny arms.

© LouisLocke for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: beauty, Body Weight Workouts, Element, Energy Stores, Exercise, Exercise Gadgets, Exercises, fat, Financial Climate, Fitness, Gym Membership, health, Home Exercise, Intensity, Metabolism, Muscle Mass, Muscles, Next Level, Pace, Period Of Time, Posture, Repetitions, Rest Periods, Squeeze, Tension, Unit Of Time, weight loss, Weight Loss Program, weight loss programs, weightlifting, wellness, women, workout

Feed enhanced by Better Feed from Ozh

Maybe you have been neglecting your back? Or maybe you have been exercising your back properly, but could benefit from some intensity-enhancing techniques?

Whatever the case, here are some ways to make your back training more effective:

1. Never do the same workout consecutively: The human body adapts way too quickly. As a result, never do the same workout twice. Have at least one different workout in between similar workouts. This will keep your muscles guessing and the results coming.

2. Reduce rest a lot: By reducing rest, you will tax your body like nothing else. Not only will this provide a new stimulus to your muscles, but it will also increase the metabolic demands of your workout which will burn a higher percentage of fat per unit of time.

3. Constantly change your grips: Go overhand, go underhand and even experiment with sideways grips. Another way to switch things up is to use straps every once in a while. This technique will take the load off of your arms and place more stress on your back muscles.

4. Develop the width of your back: Having a wide back will make your waist look a lot smaller. And who wouldn’t want a smaller waist? To do this, use an extremely wide grip when doing pull downs or any type of downward pulling motion.

5. Pinch towards the end of each movement: Well, you don’t have to do this all the time, but definitely do this every once in a while. You see, trying to pinch your elbows together towards the end of each movement is a great way to work all the little muscles that keep your shoulder blades back. And this is the best way to reverse the slouched posture.

Having a properly trained back is critical for modern day living since our postures are constantly compromised by sedentary modes of living. Now more than ever, it’s important to finally get the back you so desperately need!

Obtain free advice on the top movement arm workouts for women for arm toning immediately by going to Katherine Crawford’s M.S. website Sleeveless in 7. And figure out how to get toned and thin arms ASAP by visiting her blog about flabby arm exercises that produce great results immediately!

© KatherineCrawfordM.S. for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: Back Muscles, back workouts, beauty, Elbows, Exercise, fat, Fitness, health, Human Body, Intensity, Many People, Metabolic Demands, Metabolism, Modes, Neglect, Posture, Postures, Shoulder Blades, Smaller Waist, Stimulus, Stress, Time 3, Unit Of Time, weight loss, Weight Loss Program, weight loss programs, weightlifting, wellness, women, workout

Feed enhanced by Better Feed from Ozh

But I’m going to make sure you don’t get stuck with the ineffective way. I am going to make sure you don’t fall into a flabby arm rut. Because nothing is more demoralizing.

So how do you take arm exercises for women to the next level? With intensity, that’s how you take you arm toning to the next level. This may sound overused, but perhaps you don’t know how to increase the intensity of your arm workouts. And this is where most women fail.

Thus, here are 4 techniques for taking arm exercises for women to the next level:

1. Sets to failure: Often used in bodybuilding circles as a finishing strategy, sets to failure take your arm muscles to complete exhaustion. Select a weight that allows you to do at least 20 repetitions and go to complete failure. It will be hard, but it will work wonders for arm toning.

2. Super-setting: Perhaps one of the most intense strategies, super-setting involves doing one arm exercise immediately after another without any rest whatsoever. What you get for all this effort: sexy arms in no time.

3. Curling with a support structure: You have to do biceps curls if you want the complete sexy arm look. Just take a quick look at Madonna’s or Michelle Obama’s arms and you’ll notice that both their triceps and biceps are toned. What the best way to make your bicep curls more effective? Lean against something like a post or wall when doing them.

4. Squeezing towards the end of a triceps extension: You have to work your triceps because that is where the jiggly arm fat resides. But don’t waste your time going through the motions. Squeezing towards the end of your triceps exercises will make them extremely effective. The difference will be like night and day. Now I’ll be honest here, it will be painful, but super effective.

So are you ready to do arm exercises for women the intense way? Look, it may seem hard at first, but just like everything else in life, you will acclimatize and adapt to this new level of intensity.

Just make sure you start implementing these techniques now and not later. Because later usually never comes!

Katherine Crawford MS, a Harvard fitness physiologist and recent flabby arms sufferer, instructs women on how to get thin arms rapidly. Discover how to get sexy and toned arms by exploring her blog about how to get slim arms once and for all right now!

© KatherineCrawfordM.S. for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: Arm Exercise, Arm Exercises For Women, Arm Muscles, arm toning, Arm Workouts, beauty, Bicep Curls, Biceps Curls, Bodybuilding, Exercise, Exercises, Exhaustion, fat, Fitness, Going Through The Motions, health, Level 1, Metabolism, Michelle Obama, Next Level, Repetitions, Sexy Arms, Strategy Sets, Support Structure, Time 3, Toned Arms, Triceps Exercises, Triceps Extension, weight loss, Weight Loss Program, weight loss programs, wellness, women, workout

Feed enhanced by Better Feed from Ozh

You see, there are so many different view points out there as to which exercises are best, that the general public is stuck in a perpetual state of analysis paralysis.

And the average women does not know how to separate fact from fiction. You might end up pulling your hair out or emptying your purse. Yet I have some good news: I’ve already done all the hair pulling and purse emptying for you.

I am going to analyze as many arm exercises as I can so that there is no more confusion. After all, learning how to lose arm fat should not be stressful! So without further ado, here is my analysis of wrist curls:

1. Overview jump-start: This exercise is great for working the forearms, but that is not our goal. Our goal is to get rid of upper arm flab as quickly as humanly possible. Thus, this is not a good exercise for you.

2. Technical overview: Grab a barbell, sit on a bench and rest your wrists on your knees. Keep your abs tight and raise said barbell. Then lower it in a controlled fashion.

3. High frequency mistakes: Grabbing the barbell with too much force which is painful for the wrists. Not using a full range of motion when doing the curl. And letting the elbows wiggle around.

4. Bottom line: This is not an effective exercise for the upper arm area. The area where the arm flab resides. You should not do this exercise unless you need to strengthen your forearms for a very specific reason.

Well, that’s it for today’s review of arm exercises for women. Make sure you don’t miss my next one. The more you learn, the faster you’ll get results.

And remember to take action on this information now rather than later. You see, later usually never comes!

Highly acclaimed writer, Katherine Crawford, a Harvard fitness expert and recent flabby arms refugee, teaches women how to get rid of arm fat once and for all. Learn how to get sexy and toned arms by exploring her blog about how to get rid of bingo wings fast.

© KatherineCrawfordM.S. for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: Analysis Paralysis, Arm Area, Arm Exercises For Women, Average Women, Barbell, beauty, Curls, Elbows, Exercise, Exercises, fat, Fitness, flabby arms, Forearms, health, High Frequency, How To Get Rid Of Arm Fat, Katherine Crawford, Metabolism, Needle In A Haystack, Perpetual State, Purse, Range Of Motion, Refugee, Right Arm, Toned Arms, Upper Arm, weight loss, Weight Loss Program, weight loss programs, wellness, women, workout

Feed enhanced by Better Feed from Ozh