It's...T-SHIRT TIME!

Finally, it's time to bust out those t-shirts, tank tops, sleeveless dresses and swimsuits! But what if you're less than enthusiastic about revealing what's been covered up by sleeves for the past 5 months? Read on!

The key to having spectacular arms is to add definition to your biceps, triceps, shoulders and upper back muscles while removing the surrounding flab. This can be accomplished using this two pronged approach:

Step 1: Activate Your Muscles by Performing this Strength Training Circuit

- Alternating Dumbbell Bicep Curls (Biceps)
- Dumbbell Triceps Kickback (Triceps)
- Dumbbell Shoulder Press (Shoulders)
- Bent Over Dumbbell Row (Upper back)
- Pushups (Chest, Triceps, Shoulders)

* Perform 15 repetitions for each exercise
* Move from one exercise to the next without rest in-between
* Complete the circuit 3 times per day, 3 days per week

Step 2: Perform Cardio to Lower Your Body Fat Percentage

Cardiovascular exercise burns calories and losing weight is a key component when trying to lower your overall body fat percentage. To accomplish this, GET MOVING! Running, biking, swimming, tennis, basketball and soccer are all examples of cardiovascular exercise. The important thing to remember is that higher intensity exercise burns more calories.

And lastly, in order for either of the above steps to work, a person must maintain proper nutrition. Together, with strength training and cardiovascular exercise, you can have your arms in tip top shape in no time!

Know Why Low-Carb Fad Diets Can Promise Dramatic Weight Loss

Despite the popularity of low-carbohydrate diets, there is no need for a person to drastically reduce carbohydrate consumption to lose fat. Weight loss or weight gain is dependent on total caloric intake, not the macronutrient (protein, carbohydrates, fat) profile of a diet.

So why do low-carb diets appear to work so effectively?

When one begins dropping carbohydrate-rich foods from their diet, it is inevitable that calorie intake is reduced. Added to the caloric reduction are dwindling glycogen stores (energy). For every gram of glucose taken out of glycogen, it brings with it 2.7 grams of water. This loss of muscle glycogen and water can be quite significant in the first week of a low carbohydrate diet and adds to the pounds lost on the scale!

In short, don't believe the hype!

Long term success in weight loss is associated with a realistic eating style, not one that severely limits or omits one of the macronutrients.


Via: National Academy of Sports Medicine (NASM)

Eat Right to Maximize Your Workout Efforts

For athletes who are looking to maximize their workout efforts, it's important to eat right before, during and after exercise!

Pre-Workout

Carbohydrate availability is vital for maximal sports performance. It is recommended that individuals consume a high carbohydrate meal or snack approximately 2 hours before exercising for 1 hour or more. Readily absorbed carbohydrates like an English muffin with fruit preserves or some oatmeal and honey would be perfect.

During Exercise

For exercise lasting more than 60 minutes, carbohydrate consumption during exercise can help supply glucose to working muscles whose glycogen stores are dwindling. It is recommended that athletes consume between 30 and 60 grams of carbohydrates every hour to accomplish this. Easy to digest carbohydrates like sports drinks or gels are great.

Post-Workout

Strenuous exercise can take a toll on your muscles so it's important to refuel appropriately. A blend of carbohydrates and protein are recommended for this meal/snack which would ideally be consumed between 15 and 60 minutes after your workout is complete. A protein or meal replacement shake or a Greek yogurt with some fruit/vegetables are easily transportable and ideal for this situation.