The CARDIO PLAN
Now that you know what to do in the weight room, let's take a look at the cardio plan. As discussed earlier, cardio without weights is not a great idea. The same rings true for the reverse, especially when you are looking for defined arms and shoulders. If you spend time shaping the muscles with weights, you want to ensure that there isn't a yucky layer of fat hiding your hard earned work. In order to peel off the fat, cardio should be performed for 60 minutes 5 days per week. What is the best machine? The answer is YOUR FAVORITE ONE! If you like a particular machine, you will be more likely to stick to it and push yourself on it. It is also ok to use a few machines to total the 1 hour. I like to do 15 minutes on the treadmill walking at a 7% incline at 3.5 mph to warm up, then 30 minutes on the elliptical, with a 15 minute cool down on the recumbent bike.
The WEIGHT WORKOUT
Logging time in the weight room is the foundation of any solid sculpting plan. By only doing cardiovascular exercise, we ensure that our muscles will lack shape or look "skinnyfat". To make sure that you effectively shape and sculpt, you need to also weight train. To ensure that your workout is effective be sure to do 2-3 exercises per body part with a weight that is challenging enough to perform 3 sets of 8-12 reps with good form. Since you are looking to emphasize the arms and shoulders, it is a good idea to train those muscle groups twice per week, focusing on other muscle groups once per week. For example, train your shoulders and arms on Monday and Friday, your chest and back on Tuesday, and your legs on Wednesday. This will allow you ample rest between weight workouts for each body part and create a solid foundation from which they can change shape.
The following is a sample of my Sexy Arms and Shoulder Workout. To get a great arm and shoulder workout my advice is to perform 3 sets of 8-12 reps of the following exercises 2x per week:
- Dumbbell Shoulder Presses
- Dumbbell Lateral Raises
- Barbell Upright Rows with a Wide Grip
- Dumbbell Bicep Curls
- Cable Hammer Curls (use the rope attachment)
- Overhead Dumbbell Tricep Extensions
- Bench Dips
To addvariety to your workout and get maximum results you can vary the order of exercvises 1-3 (shoulder exercises), as well as exercises 4 and 5 (biceps exercies) and exercises 6 and 7 (tricep exercises). For people already fit and looking for a harder workout you can increase the intensity of the workout by adding 1 to 2 more set, more weight or more reps ina shorter amount of time.
To be sure that your efforts will be seen, you must make sure that you are burning more calories than you are taking in. It is also essential that you eat healthy. Small, protein rich meals spaced evenly throughout the day with a heavy emphasis on veggies and fresh fruits will do the trick. Aim for .8g protein, and .8g carbs per pound of body weight. Minimize bad fats. A small dose of healthy fats is a must. Keep your fats around 15-20% of total calories. Stick to whole foods and limit simple carbohydrates which will include sugars and packaged foods. Add in MetRx Super Greens Power and Super Reds Power to complete the plan.
To help you stay on your diet, manage your food, and determine your appropriate caloric intake needed to maintain your bodyweight, or lose body weight check out these free health, nutrition and metaboloc tools.
By following my three point Diet, Cardio and Workout Plan you will be able to point which way to the beach and have people in awe of your beautifully sculpted arms and shoulders!!