Woman (UK)

YOUR DAILY ARMS CULPTING TRICKS

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These small lifestyle changes can have a huge effect on the results of your workout.

Multitask

Between baking, wrapping and all those get-togethers, it can be difficult to find time to work out. But try building armtoning exercises into your day – it can make a big difference. ‘Do tricep dips while watching

TV or arm circles while waiting for the kettle to boil,’ says fitness trainer Julia Buckley.

Go for low-fat dairy

They sometimes get bad press, but dairy foods (as long as they’re low-fat) can speed up the conversion of fat stores into usable energy. Have yogurt or a glass of milk each day. Or try a protein shake with milk. The protein boost fills you up and helps you avoid snacking.

Eat fat

Hosting? Opt for canapés of salmon and avocado, and make sure you’re cooking in vegetable oils. These are packed with ‘good’ (unsaturate­d) fats, which help to boost heart health and can keep hormone levels regulated. Cut back on the ‘bad’ (saturated) fats found in red meat and full-fat dairy (cream, butter).

Take a dip

Getting into a swimming pool is probably the last thing you feel like doing during the chilly season, but it’s a great way to strengthen and tone your upper body, says personal trainer Chelsea Labadini.* ‘Your shoulders, arms and back will be working nice and hard when you’re swimming. Not only is the water adding resistance (which is why it feels hard), you are also elevating your heart rate, helping to burn calories,’ she says. Backstroke, front crawl and butterfly are good choices. Do as many laps as you can, switching strokes and focusing on powering through the water with your arms more than your legs.

Carry your shopping

All those trips to buy gifts and stock up on festive food are a great chance to work your biceps. Park further away from the shops and ditch the trolley on your way out. Taking public transport? Get off a stop early. Make sure you have two bags of equal weight, one either side. As you walk, bend your elbows to lift the bags up. Then, using controlled movements, lower the bags back down.

Flowing poses are great for easing tension and toning muscle. ‘Popular poses like the high plank, the down-facing dog and the dolphin are particular­ly beneficial when aiming to effectivel­y sculpt and strengthen the upper arms,’ says yoga teacher Deanne Oliver-pickard. Youtube has plenty of yoga videos where you can see how to do moves correctly, especially for beginners.

Get enough sleep

With all of those parties, it’s important to make sure you’re getting quality shut-eye. It can help with your fitness goals – especially during and after menopause, when our levels of testostero­ne start to fall. This is responsibl­e for keeping muscles lean, and it’s produced while you sleep, so make sure you get your seven to eight hours a night.

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