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Slender Toned ArmsVictoria, I love to wear fun sundresses but I have embarrassingly flabbyarms. I just bought the most adorable tube dress and I am too self-consciousto wear it yet.I like the idea that you were actually overweight yourself and you have beenable to tone and firm your arms. I feel more comfortable trusting yoursuggestions.What are your favorite exercises to tone and sculpt my arms so that I won’tfeel like I have chicken wings when I wear it?- Alena ---------------------------------------------View this article in html with photos:http://victoriajohnson.com/email/061608.html---------------------------------------------Alena, How hilarious…”chicken wings”. I suppose that you mean that the skinand flabby muscles on the backside of your arms are loose and flop when youmove your arm. UUGGGHHH!! I can totally understand what you mean.I love training my arms. Whenever I am having a fat day, I like to put onsome comfortable slacks and then immediately do some arm toning exercises.It makes me feel sleek and firm.I train them with multiple different exercises. I keep the exercises closetogether and I use short rest periods, about 30 seconds between sets.When I am preparing for a photo shoot, I supersets my exercises—performs twoexercises back to back without resting in between.You should try it too: It's a great way to get through your workout morequickly and burn more calories in the process. You can pair bicep exerciseswith a triceps exercise.Most weight training programs were designed by men for building bulkymuscles, I have personally experienced that myself.I had a male trainer when I first got into bodybuilding and I built somethick muscle that took me years to break down and sculpt. He was not a badtrainer, I just decided later on that I wanted to return to my slimmerdancer body.That’s why I designed this perfect muscle sculpting for totally toned armsprogram for sculpting and firming. When you perform these tried and trueexercises you will begin to see and experience:• Improved overall tone• Sleek lean long muscles• Muscles become firm and Tight• Increased endurance without added bulk• Improved circulation• Stronger mind and body awareness• Improved self confidence and body awarenessSet Up To Win--------------------Treat the time you invest into your body as sacred. It is the tabernacle ofyour Spirit, your mind and your soul.Establish a set of habits and patterns that prepares your mind and signalsyour body that you are ready to train. Establish a set time and place. Getyour tools such as weights tubes, chair, water, sweat towel, workout mat orother Remove distractions.Turn off the TV unless you are following a video. Turn off or move yourphone, cell phone, computer, or any other electronic device that rings,beeps or signals you for something. Get your music ready. Treat your workouttime as a sacred experienceToned Arms Program Tips------------------------------------1. Get CenteredStart every move from your midsection also known as your Core or center ofyour body.Your abs are to be pulled in tight. This helps to stabilize your low backand will help you move correctly throughout your routine. Your back is to beneutral and comfortable. Do not force your spine into any painful positions.Your posture is to be tall and strong, not scrunched over.2. Conscious BreathingOxygen during exercise is vital. Through Deep breathing you oxygenate theblood when you exercise, you must consciously practice it when you exercise.It enhances circulation, stimulates fat burning, cleanses your metabolicsystem and eliminates toxins from your body. Inhale and take in a deepbreath as you prepare to move, and then as you perform the move (the hardestpart of the exercise) exhale completely. Do this throughout the entireseries. Another way to think about breathing is:Inhale on the easy part; exhale on the part that takes effort. I like totake a breath that is 2 seconds in and two seconds out. This basic allowsyou to develop a consistent breathing pattern.3. Focused EnergyWhen you perform an exercise put your mental energy into the target musclearea or muscle group you are targeting to change. Practice putting your mindinto the muscle during the motion. What that means is feel the musclecontract, see it getting firmer, more shapely and stronger. Perform themoves with purpose and outcome in mind. Put your mind into the muscle andsee it shrink. Don’t just carelessly do the move; execute the move withcommitment to see it improve.Each exercise is simple but very effective. Practice, rehearse and perfectthe move as your body becomes conditioned and the muscles get firmer. Theprinciple is to strengthen and lengthen so that you can develop long andlean muscles pretty muscles. You want to build a tight and firm body not bigand bulky. Flexible and fluid, confident and powerful.Always warm up and prepare your body for the workout. This allows your mindand body time to prepare for what’s ahead.Always move with care from exercise to exercise, no quick jerky motions.CAUTION:if you ever feel sharp pains during exercise stop immediately and check withyour physician. Never exercise through sharp pain.Use Hand Weights and Dumbbells 3, 5, or 8 poundsDo Sets and Reps for 20 minutes Total for the Toned Arms ProgramFour days a week. Monday, Wednesday, Thursday, SaturdayBeginners- 2 sets of 12-20 Repetitions per exercise with lightweightsModerately Fit 3 Sets of 12-20 Repetitions with moderate weightToned Arms Exercises------------------------------Modified push-up:==============Works shoulders, and arms –Very effective but it takes a lot ofconcentration and focus.• Lie on your stomach, knees bent and ankles crossed. Elbows bent, placeyour palms on the floor a next to your chest, keep your head and neck inalignment, eyes facing the floor.• Push yourself up and straighten your arms as you lift your body so you arebalanced on your palms and knees, abdominals tight. Be careful not to lockyour elbows.• Bend your elbows again and lower your entire body at once back to towardsthe floor, lower until your upper arms are parallel to the floor. Push backup again.Bicep curls:==========Works biceps –Front of the arms• Hold a lightweight or dumbbell in each hand and stand with your feethip-width apart. Let your arms hang down at your sides with your palmsfacing in toward your legs. Pull your abdominals in, stand tall, and keepyour knees relaxed.• Curl your right arm up, fist close to your shoulder, twisting your palm sothat it faces the front of your shoulder at the top of the movement. Slowlylower the dumbbell back down, and then repeat with your left arm. Continuealternating until you've completed the set. One repetition consists of acomplete curl with each armKick-backs:===========Works triceps (chicken wings) - Back of your arms• Stand to the left of a chair. Hold a dumbbell in your right hand, feethip-width apart. Lean forward at the hips until your upper body is at a45-degree angle to the floor. Place your free hand on top of a chair oragainst a wall for support. Bend your right elbow so that your upper arm isparallel to the floor, your forearm perpendicular to it, and your palmfacing in. Keep your elbow close to your waist. Pull your abdominals in anddon't lock your knees.• Keeping your upper arm still, straighten your arm behind you until the endof the dumbbell is pointing down while tightening the back of your arm.Slowly bend your arm to lower the weight back to the starting position forone rep. When you've completed the set, repeat with your left arm.Shoulder press:==============Works shoulders, arms• Hold a dumbbell in each hand and sit up tall on a chair that has firm backsupport. Place your feet on the floor, hip-width apart. Pull your abdominalsin so there is a slight gap between the small of your back and the back ofthe chair.• With palms forward, bend the elbows and raise the dumbbells up so they arelevel with your ears. Elbows should be at or just below shoulder height.• Straighten arms up over your head, without locking elbows, then slowlylower to start.DONE!======Repeat the entire sequence 2-4 times depending on your stamina.There you are, four good basic, yet if done correctly, powerful re-shapingexercises for your arms and upper body. Start today, and you will be sohappy that you did. It only takes few minutes four times a week. You can doit!Make sure you increase your water uptake and cut out the simple carbs too.Your diet will help you see firmer more toned arms faster. You can start tovisible results in one week if you follow a low glycemic-eating programalong with this toned arms workout.You can lose your chicken wings and have tighter arms in two weeks if youget to it today and start making your body a priority. You have an entiresummer ahead, and you can start rocking that hot new tube dress byIndependence Day.God Bless and make it the Best Week Ever!VictoriaYour Celebrity Personal Trainer!CAUTION: It is STRONGLY recommended that you see a healthy physician for acomplete medical examination before undertaking an exercise program. You can read also 500 mg amoxicillin