We know it’s cold outside now, but spring is just around the corner.   Those bulky sweaters you love will  be replaced by short sleeves and tanks before you know it!  These days, everyone is looking to firm and tone more than just their abs and thighs.  Having tight, sculpted arms is a popular request and can be achieved in 3 easy steps.

1.  Nutrition is key.  We know we’ve said it before, “Without the right nutrition, it’s impossible to build lean muscle and burn body fat all over, including your arms.”  Take one of our top nutrition coaches, Valerie Cogswell for example.  “Before I learned to stabilize my blood sugar, my workouts felt like a waste of time. I was so frustrated because I took my training seriously; I just never saw the major change I was looking for.  When I started fueling my body correctly, it responded quicker than I ever imagined.  My whole body got leaner, tighter and had more definition.  I was especially impressed with my arms.  By building up my shoulders, I was able to balance my pear shape for a leaner look.  I was also able to eliminate the small pockets of fat on the back of my triceps.”  We keep saying it because it’s true!  Stabilize your blood sugar for a better body- including amazing arms.

2.  Cardio will reveal those lean, toned arms.  You can have impressive muscle in your arms, and if you have a thick layer of body fat over it, no one will ever see it!  Cardio is critical for burning body fat, and if done correctly, can actually help you to protect your lean muscle mass and metabolism.   What’s the best cardio routine?  A mix of white fiber and red fiber training performed through exercises that recruit the most muscle fiber!!  See your Venice Nutrition Handbook, Tips 12 & 13 for details on the most efficient cardiovascular exercise including proper technique, duration and more.

3. Mix up your resistance training and hit all the necessary muscle groups.  Having amazing arms means training your Shoulders, Biceps and Triceps.  Neglect any one of those and your arms will be missing the lean, toned look your after.  Work with a personal trainer to design a routine that targets all three of these muscle groups and make sure to change your routine often to avoid plateaus.  Some effective moves for building better arms?  Push-ups require no equipment and recruit maximum muscle fiber.  Moves like a shoulder press, tricep dips and bicep curls are also effective.  If you are always glued to machines, try free weights or even resistance bands for a change of pace.  If you mostly stick to free weights, give your whole body a workout with push-ups or try a new machine or cables at the gym.  Just make sure that you work with a trainer or workout buddy who can help you to get maximum results and avoid injury.