Get Rid Of Flabby Arms In The New Year With This Workout

black-woman-stretching-arm

 

2018 is here, ladies, which means it is time to get rid of those flabby arms! The best part is you don’t even have to do pushups. No woman wants that flab swaying to and fro when she picks her arm up. That’s what this workout is for, so let’s get to it. Grab some 3 or 5 pound weights because you are going to use them for every exercise. If you don’t have weights, you can use resistance bands. If you don’t have either of those things, you can use some cans of soup.

 

Exercise #1: Arm Circles

Place your feet shoulder width apart, and extend your arms out to the side. Do 10 small circles going forward. You want to make sure that you are standing straight and engaging your shoulders. Now rotate your palms up and make 10 backward circles.

 

Exercise #2: Lateral Lifts

Bring your arms down to your sides and start your lateral lifts out to the sides and back down. Squeeze your shoulders and don’t slouch. Do about 10-12 of these.

 

Exercise #3: Bicep Curls

When you finish that last lateral lift, bring your arms down to your sides, face your palms forward, and start doing some bicep curls. You want to squeeze your bicep every time, not your forearm. Do about 10 of these.

 

Exercise #4: Military Press

Don’t put your arms down because you are not done yet. Go straight from the curls into these presses. Bend your arms and raise your fists above your shoulders, with your elbows out to the sides. Your palms should be facing forward. Press straight up, engaging your triceps and shoulders. This is really going to tone those arms.

 

Exercise #5: Tricep Extensions

Hold both weights (or one heavier weight) next to each other behind your head with your elbows above your head. Extend your arms up towards the ceiling. Squeeze those abs and don’t move your elbows. You want to keep them in one place to really work your triceps.

 

Now…you get to repeat this whole workout. We recommend 3 rounds of this workout. Try to avoid resting between exercises. You can rest for about two minutes between each cycle, but then get back to it.

2018-01-02T10:16:28+00:00

Related Questions

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    Q: Hello Mr. DHerbs. I am writing because I have eczema on my neck, back, arms, stomach and toes. I have suffered with this for years & I cannot get rid of it. Also I have a stomach that I am having trouble to get flat. Can you please help me. I am a 37 yr old black female that would just like to feel healthy, I don't drink or smoke and I try to eat healthy most of the time, so what am I doing wrong?. Please give me your advice. Thank you very much.

    A:

    Read our articles "SKIN DISORDER = BLOOD DISORDER" and "ECZEMA" for remedies and solutions. For the stomach problem, I will recommend 10-DAY SUPREME COLON CLEANSE and FULL BODY DETOX.

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    Q: I was cleaning my place yesterday and shortly after, I noticed small itchy red bumps all over my body mainly arms, shoulders, back. After doing some research, I came to the conclusion that it might be dust mites (I have a long-haired cat that sheds a lot). What can I do to treat the bumps (I don't want any scaring) Is there an alternative to soaking in a tub (I'm renting a condo and I don't feel that soaking in someone else's tub is sanitary). Also, how can I prevent them?

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    BY ALL MEANS - DETOXIFY YOUR BODY! PERFORM THE FULL BODY DETOX AND USE A GOOD SALVE OR OIL (I.E. OZ OIL) EXTERNALLY. AND "NO" YOU DON'T HAVE TO PERFORM THE SOAK. YOU PREVENT DUST MITES BY GOOD HOME CLEANING (ALMOST DAILY), USING CERTAIN PRODUCTS (VISIT GAIA.COM FOR PRODUCTS), AND AIR FILTERING (PREFERABLY OZONE).

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    There's always help! Keep your mind focused and stay positive. Give the Full Body Cleanse a try followed by the Pancreas Cleanse.

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    What is the baby eating (consuming) daily? Was she on formula milk? I would recommend giving the baby our BLOOD AND LYMPHATIC TEA to drink (add maple syrup and a lemon juice) in a bottle and apply HEALING SKIN OIL to her skin daily. Read our article entitled "ECZEMA" located in our "Articles" department. Good information!

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    I RECOMMEND THE FULL BODY DETOX FOLLOWED BY THE DHERBS 10-DAY SUPREME COLON CLEANSE.

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    Yes, the Fibroid Formula can be effective on all tumors in the body.

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    Herbs can't help this condition if it is genetic. If the boobs are from weight gain, then release (lose) some weight. If not, then surgery (which we are against) is your only option.

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    Sounds like inflammation! The FULL BODY DETOX is going to help. I won't be able to pinpoint the cause exactly absent a consultation to acquire necessary information.

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    Q: Is it healthy getting more built in less than a week? My brother works out, and he's been getting more and more muscular. He is lifting weights and going to the gym. In just a week his arms grew much much more, and he does eat meat.

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    Q: Good Morning, hope all is well. My 11 yr. old son has a serious problem! The skin between his toes on both feet are peeling, and he has sores. The rest of his feet look fine. Also, on his arms & legs he has black spots. As if he had a mosquito bite, and scratched it. But that's not the case. What is this? I've tried tea tree oil, apple cider vinegar, and a cream from our local herb store for his feet. To this day nothing has helped. I don't give him meds from our so-called doctors. However, I am considering taking him to get a diagnosis. Any suggestions will be greatly appreciated! Thanking you in advance and have a wonderful day!

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    Q: I am very excited about your product and I wonder if there is help for me? and if so where should I start? I am 46 years old with a desire to be active but I am overweight by 70-80 pounds. I have been told I have a lumbar sprain and should exercise to ease the pain. I have been told that I have fibro arthritis, my joints in fingers elbows hurt all the time. My feet hurt, my legs hurt with touch. I have a weak pelvic bottom and feel that I have the body of an older woman. Can you please help me to be the woman I deserve to be and live healthier for my children?

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    BEGIN WITH THE FULL BODY DETOX AND FOLLOW IT UP WITH THE DHERBS 10-DAY SUPREME COLON CLEANSE. DO THIS FOR STARTERS!

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    Greetings Beloved! Wow! That's great to hear! Always glad to hear how people benefit from Nature's herbs. And yes, the problem is always internal as I explain in the article "Skin Disorder = Blood Disorder" which is why you should also concentrate on the child's internal makeup, i.e. liquid extracts, i.e. Vitamin C, Blood Extract, Goldenseal-Echnicaea.

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    Q: Hello. This is my first time emailing you. I am a 24 year old African American female. I have a younger sister who is 17. She has had health issues every since I can remember. As a baby she had asthma but grew out of it. She has also suffered from allergies to things such as pollen and ragweed as well. But at the age of 9 she woke up one morning totally unable to move and her joints appeared swollen and red. She has never been diagnosed with anything but the symptoms have been treated with an array of different drugs. As time progressed she would randomly continue to get joint swelling and stiffness in her arms legs and hips. Doctors have tested her for lupus and arthritis and test results still say she has none of the above. She suffers also from periodic urinary tract infections, ulcerations of the mouth and fatigue. She recently was told that she was suffering also from a stomach emptying disorder and her body was having a difficult time absorbing nutrients. Just this week she had extreme pain in her upper abdomen and the doctor said it was an enlarged spleen. They did blood work and it turns out that her pancreas levels are off the charts. I kind of hopped all over the place and I left a lot of things out. But do you have any clue what may be going on or what she could do to help her improve her overall quality of life and finally be pain free? I also left out that recently she has started losing hearing in her left ear. What does this all mean?

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    Please consider scheduling a 1-hour health consultation (only $100) so as to get at the root of all these problems. She's too young to be going through all of this. Time just won't allow for a detailed written response here. However, I will suggest she perform the FULL BODY DETOX as she sounds pretty toxic. It's good she may start at a young to better her health. She doesn't have to suffer!

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    Q: I want to start the raw food diet, but do not want to lose weight has i am under weight already. I need tips to gain or at least maintain my weight. I do lift weights as part of my exercise routine.

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    Thanks for the question,

    Losing "weight" on a raw foods diet is a definite probability. But the weight might be excess fat and water retention due to detoxing. By weight I am assuming you are talking about muscle. It is not that complicated to keep muscle while on a raw food diet. The Vegan Effect diet program I created is 60-90 percent raw. Raw before dinner if that helps. I allow myself one cooked meal a day. For the most part the diet is a Low fat/high carb/high fruit/high alkaline diet. 

    The most important thing to remember is getting enough calories. My athletes (including raw body builders) typically eat 1000 calories of fruit for breakfast in the form of a green smoothie. Usually post workout. You need to eat roughly 3000 calories to maintain or grow muscle mass. Some of my mass building athletes eat as much as 5000 calories. Albeit at a higher fat ratio than our standard 70/10/20 carb/fat/protein ratios. 

    Please refer to my blog on building muscle ona vegan diet found here: http://the-vegan-effect.healthcoach1.integrativenutrition.com/blog/2012/05/building-muscle-on-vegan-diet

    There is a raw organic food bar with 22 grams of protien that can be found here http://www.organicfoodbar.com/products/. *Note: I am not affiliated with them nor do I sell any supplements*. It is however a great bridge to meals. 

    Besides getting enough calories make sure you are getting around 20 grams of protein 5 times a day to maintain muscle mass. Sprouting beans, nut butters, seeds, and nuts help.

    I run a 6 month online health coahcing program that includes lessons on sports nutrition and include a individualized fitness plan. I am currently running a ridiculous half off special to fill spots. If you are interested visit www.theveganeffect.com and contact me there.

     

    Hope this helps

    Gary Gibson HHC CPT VLC BMI

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    Q: I wanted to know if your OZ OIL would be good for dark under eye circles that I have. The circles are just under my eyes and I was not born with this condition and I do not know what is the cause. I use to be a smoker could the circles be the result of years of smoking? Please help I want to use a natural method and tried other (drug store) products. Thank you and I look forward to your advise.

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    You need to read our â€EYE PROBLEMS†and †REQUEST FOR NATURAL REMEDY FOR EFFECTS OF UNNATURAL LIVING†articles which is loaded with the information (and solutions) you require. You'll find the article under "Articles" on Dherbs.Com Home Page. I'm quite sure the smoking played a major role in your issue.

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    Q: What type of exercise is good for working out while on the Full Body Detox program? I'm afraid I won't have much energy and stamina for a high impact workout on a raw food diet. Any suggestions???

    A:

    Thanks for the question,

     

    Exercises recommended:

    ·        Yoga

    ·        Light resistance training

    ·        Walking

    ·        Biking

    ·        Swimming

    ·        Trampoline

    ·        Pilates

    ·        Aerobics 

     

    It's best to keep exercise to a minimum. When you exercise your body pulls blood away from your core and into your limbs (fight or flight response). That directs blood away from your healing response. Also high impact or weight training requires more calories and more protein which will over work the organs that should be using their energy healing.

     

    Hope this helps,

    Gary Gibson HHC CPT BMI VLC