Fasing Into Fitness - WEEK 6

Resistance exercises utilizing weights tighten muscle fibers resulting in a toned body.  This week we'll focus on the arms in an effort to avoid that flabby hanging skin especially under the upper arm.  The bicep is the muscle to the front of the arm between the shoulder and elbow while the triceps is the muscle to the rear side of the arm also between the shoulder and elbow.  The front bicep is trained by pulling weight in towards the body while the tricep is trained pushing weight away from the body.  The Seated Dumbbell Curl can be done by sitting on the end of a bench or chair holding a dumbbell in the right hand and resting the upper right  arm on inner right thigh a few inches above knee.  Bring the dumbbell up in a semicircular motion to shoulder height keeping upper arm against inner thigh at all times.  Slowly lower the dumbbell to starting position. Select a dumbbell weight that will allow you to do 10 to 12 repetitions, do 2 sets of 10 to 12 on each arm, 2 days per week spaced out 3 days apart.

The tricep can be toned by sitting on the end of a bench, feet firmly on the floor, leaning forward comfortably.  Hold dumbbells in each hand  ,palms in keeping arms close to the body.  Slowly push the dumbbells back in a semicircular motion until arm is almost straight back without locking elbow.  Slowly take the dumbbell forward back to starting position.  Again, select a weight that will allow you to do 10 to 12 repetitions, do 2 sets of 10 to 12 2 days per week spaced out 3 days apart.

ALWAYS CHECK WITH YOUR PHYSICIAN BEFORE STARTING ANY EXERCISE PROGRAM, AND SELECT WEIGHTS THAT ARE NOT TOO HEAVY.  PROPER FORM IS KEY-NOT HUGE AMOUNTS OF WEIGHT.

Drinking 56 ounces of water is not hard if you keep a water bottle with you throughout the day and sip accordingly, and continue walking to help reduce excess body fat and keep fit.