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The Sunday Telegraph (Sydney) - Body and Soul - - FITNESS -

I don’t think it’s a case of you do­ing any­thing wrong as where we store fat is largely down to our DNA – thanks, Mum and Dad! How­ever, as the say­ing goes, it’s not the cards you’ve been dealt that mat­ter, it’s how you play them. So, with that in mind, here are the most ef­fec­tive things you can do to help tone and shape your arms.

First off, you need to do spe­cific train­ing, such as us­ing your body weight or hand weighs, to hit that par­tic­u­lar area. If it’s the back of your arms that bother you, fo­cus on do­ing ex­er­cises that tar­get your tri­ceps, such as tri­cep dips ( see left) or tri­cep ex­ten­sions, but don’t for­get to add in some car­dio to boost fat loss. For ex­am­ple, if you’re lift­ing weights, try to pump out 10 burpees be­tween each set. This way you’ll still hit your tri­ceps, but you’ll also get a car­dio hit, which means your body won’t stop work­ing.

The next thing to do is to take a look at your diet. Un­less you’re lift­ing re­ally heavy weights reg­u­larly, most peo­ple don’t train hard enough to add no­tice­able bulk or size to their arms. In­stead, the bulk usu­ally comes from too much food go­ing in, es­pe­cially too much junk food. In that case, any kind of ex­er­cise you do will make an im­prove­ment to your arms.

Hor­mones can play a mas­sive role in chang­ing your shape and phys­i­cal­ity, es­pe­cially af­ter hav­ing kids or go­ing through menopause, but you can com­bat this with ex­er­cise and eat­ing a good whole­food diet.

Fi­nally, if you’re feel­ing fa­tigued by your usual train­ing reg­i­men, take a break from it and do some­thing else in­stead. Learn how to surf, do a box­ing class or even try a dy­namic yoga ses­sion – it’s a re­fresh­ing way to work out and you’ll wake up the next morn­ing with aching arms, I prom­ise!

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