Yes You Can Tone Your Arms

A woman can be as well-rounded and successful as Michelle Obama, and what the people really want to know about her is this: How does she get those biceps? Lately, the first lady of the United States - a position always looked to for fashion and etiquette - has also become a symbol of physical fitness. Her fondness for sleeveless tops and dresses has drawn attention to her arms, which could belong to someone half her 44 years.

Somewhere, amidst being a mother, first lady, social servant, wife, and national symbol, Mrs. Obama finds the time to tone her arms. And this is inspiring women of all ages to follow her example. No longer is there the excuse of being too busy. If the first lady has time, so do we. So, what does she do to stay in shape? According to CNN, Mrs. Obama does a 90-minute workout three times a week with the guidance of a personal trainer. She also works out with the president most mornings. This is not an option for most of us. Time or no time, a personal trainer and presidential gym are not luxuries worked in to most arm-toning budgets. Of course, this does not mean that we can't improve our arms, legs, abs, etc... But before beginning on a strength training routine, it is important to be in general good health habits of diet and exercise.

"You can't spot reduce and just eliminate fat from the arms," said personal trainer Rylan Duggan, who also runs the blog Go Sleeveless, which offers instruction to women trying to tone their arms.

In order to reduce your overall body fat, 20-30 minutes of cardio, several times weekly, are recommended. This will not only speed up metabolism to burn fat, but help to build muscle. Your diet, of course, should be a balanced intake of whole grains, fresh fruits and vegetables, and lean protein (mainly from fish, poultry, and nuts). Use healthy fats like olive oils and avocado, and get calcium from low-fat and fat-free dairy products. Take vitamins to ensure you're getting everything you need.

Once your body is accustomed to regular activity and nutrition, add strength training, perhaps with small dumbbells, twice a week. Weight training should not be done on consecutive days, so that the muscles have a chance to heal. As your body fat disappears, your muscles will become defined. It may be necessary to use heavier weights to increase muscle mass.

Many women are afraid that weight strength training will make their arms look bulky and unfeminine. Jessica Matthews, a continuing education coordinator for the American Council on Exercise, says there isn't much cause for worry.

"Women don't have the hormones to develop huge muscles by strength training, unless they're working out to an extreme or taking steroids," she explained.

In addition to focusing on toning their arms, women should remember to work on other major muscles in the back, abdomen, and legs. As with the cardio, strength training that includes the whole body will do more for metabolism, fat reduction and muscle building. The sooner any woman begins strength training, the lower the risk that she'll lose remaining muscle mass to body weight. Besides, there are other benefits to working toward sleek arms: stronger bones, weight control, reduced risk of injury, better sleep, and boosted stamina. You don't have to be the most recognizable woman in America to get strong and sexy looking arms. These tips should have you on your way to looking and feeling great within a few weeks, and that's a change for the better!

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