Marc David
Posts: 9128
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Beginning-Bodybuilding e-Newsletter
What Every Beginning Should Know But Probably Doesn't
December 8, 2005
Brought to you by Marc David of
http://www.beginning-bodybuilding.com
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Beginning Bodybuilding Q & A
with Marc David
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A NOTE FROM MARC
I've noticed over the last few weeks that things are
slowing down for December, especially when it comes to
fitness and health. Maybe it's just me but...
One of the goals I've made for my own resolution is to stay
focused and on track with this publication. Meaning, I
intend to publish it every Thursday.
Things that won't stop me:
* Birthdays
* Holidays
* Vacations
* Mental lapses
This particular time is year is very busy for a lot of
people. Friends and families, shopping, planning
vacations and just about everything else. We're all busy.
However, even with all the extra things I've got planned (a
snowboarding trip to Whistler, Canada) I am not letting
that stop me. It takes a little more focus but I still
have the time.
My point is...
If I can do it, so can you. I'm not going to let anything
(within my control) stop me from making my commitment to
this publication in regards to putting out the
information.
Health and fitness is no less important in December then
any other time of the year. If you get a head start on it
now, you will be much better off when the January rush
starts!
Stay motivated and remember 'moderation' is a key concept.
Now onto the question about exercises for the back of the
arms.
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QUESTION:
Hi Marc,
I have been receiving your newsletters and I find them
helpful but I have one question that just rings in my ears
every time I think about my arms.
I would like to know how to build up the muscle around the
humerous bones of the upper arms.
Please help me with some exercise ideas.
Melissa.
ANSWER:
Melissa,
The muscle that is most problematic for flabby arms is
called: The Tricep
Most women think of these things when it comes to that area:
* flabby arms
* exercise for flabby arms
* tone flabby arms
* how to get rid of flabby arms
* flabby arm help
* flabby upper arms
* etc
There are really two key concepts to that particular
predicament. Keep in mind that this is such a common
question so you are certainly not alone in this. But just
keep reading because the answer is pretty simple and may
surprise you!
First, get the idea out of your head that there's any such
thing as 'spot reduction.' Meaning, if you do certain
exercises for that area, the fat will magically disappear
just from there and your arms will suddenly be taunt and
tone again. Let me give you a real quick lesson on fat.
Don't worry this is going to be easy.
Your body stores fat. It stores it in general areas that
are common to you as a female. Most men store the most fat
in their stomachs. Women tend to store it in their thighs,
hips and buttocks. But with anything, you can and will
store fat wherever. So the first thing you want to do is...
Reduce the body fat period!
Once you start to reduce fat, you'll see it disappear.
Don't bother with creams and rubs and all the other
gimmicks out there. You cannot spot reduce. Your body
stores fat and the only way to reduce fat in any particular
area that is bothering you is to reduce fat period from
your body as a whole.
For all these reasons,...
Your first mission, should you choose to accept it, is to
reduce the body fat.
Second, in order for that area of your arm to become tone,
you'll want to build muscle in the back of the arm. That
is called the Tricep and there's several good exercise you
can do to build up that area.
But first, let me give you a list of some of the best
exercises for flabby arms that will focus on the tricep and
help you develop the area and make it stronger. This isn't
all inclusive but it's some of the more common and better
exercises you can do for the back of the arms.
* Weighted dips
* Close grip bench press
* Close grip push ups
* Lying barbell French press
* Overhead cable extensions
* Cable press downs
* Reverse cable press downs
Frankly...
Many people are caught up in the idea that in order for
them to get rid of a problematic area they need to just
work it out and do some exercises to target that area.
But that's only half of the solution as you've read.
By working out the area AND reducing body fat, you will
progress at twice the speed and make twice the visual
differences.
Let's suppose you only worked out the back of the arms.
The muscle would be stronger and firmer no doubts, but it
might not show IF your level of body fat is such that the
muscle is still covered up.
As you see, by doing both, you will tone up (build) the
tricep and make it more visible when the layer of fat that
covers it up is reduced.
Melissa, men and women who want to reduce the 'flabby'
anything simply have to realize that it's a combination of
body fat in that area, maybe loose skin and a muscle that
generally needs to be developed in order to be taunt.
The best place to find exercises is listed in my own
Beginner’s Guide to Fitness and Bodybuilding:
http://www.beginning-bodybuilding.com
But I'm getting way ahead of myself!
First you reduce the body fat and you build muscle in that
area.
In a nutshell what this will do for you is make the back of
your arms less flabby as the fat is lost from your body and
the new muscle will bring added tone and tightness to the
back of your arm.
This is a two fold mission.
1- Reduce body fat
2- Do specific exercises to build muscle in the back of the
arm so that once the fat is gone, you'll have a tricep and
it will appear tight and tone
Hope this helps Melissa!
Make sure you go to http://www.beginning-bodybuiding.com
and LOOK at the Beginner's Guide once more. Exercises like
this are just part of the package.
Yours for greater fitness success,
Marc David
Author of the Beginner's Guide to Fitness and Bodybuilding
http://www.beginning-bodybuilding.com
P.S. Care to tell me what you think of this newsletter?
If you call (214) 615-6505 ext 3194, you can leave up to a
20 minute comment.
P.P.S. If there are some really good comments and
feedback, I may make them available on a separate page so
you can see what everybody is saying about this publication.
P.P.P.S. Positive or negative feedback is accepted.
Please be specific and focused. It's the only way I can
make this better.
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HAVE A QUESTION?
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If you have a health, fitness or bodybuilding
question for Marc, send your email to:
mrcd@beginning-bodybuilding.com
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Need Some Answers N O W ?
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If you don't have a copy of "The Beginner's Guide" yet,
grab one today at: http://www.beginning-bodybuilding.com
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Especially for Webmaster and E-Zine Publishers
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If you have a website or e-zine and you would like
to earn m.o.n.e.y by recommending Marc's Beginner's Guide
e-book, visit the aff-iliate page here:
http://www.beginning-bodybuilding.com/affiliates.htm
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