Michelle Obama is on the cover of the latest issue of Vogue and People magazine in sleeveless sheaths, showing off her trademark toned arms. iTALK tells you how to get toned and sexy arms at any age, regardless of how bad your arms are sagging right now
Michelle Obama is on the cover of the latest issue of Vogue and People magazine in sleeveless sheaths, showing off her trademark toned arms. iTALK tells you how to get toned and sexy arms at any age, regardless of how bad your arms are sagging right now
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Michelle Obama never misses her 90-minute workout of cardio and strength training, every morning at 4.30 am. Pic/AFP |
If you are waiting to go sleeveless but shy away because of your flabby arms, it's time you get inspired with this season's cover girl, Michelle Obama. The First Lady of the United States, and mother of two, shows off her toned arms in the recent issues of fashion mags proving that strength-training doesn't necessarily give you body builder-type arms. The 44 year-old says she works out for 90 minutes, three times a week with her personal trainer, and alternates between cardio and strength-training. She also jumps 200 ropes at one time, and is known as the "gladiator" in her gym. During an average day in the White House, she gets up at 4.30 am, first heads to the gym for a workout and then opts for a breakfast.
Everyone's body is different, and when you start exercising, it sometimes takes more than two weeks for the apparent results, so don't get discouraged, advised Obama's personal trainer in a recent interview. Strength training increases muscle mass and revs up the body to burn fat at a higher rate, allowing for the lean muscle definition to show, he says. You can get tight and taut arms by following the right kind of exercise regime and a balanced diet.
Yoga can give your arms the right shape
Shameem Akhtar Mid Day's Yoga ExpertSantolanasana (Balancing pose):
Method: Sit on your heels. Inhale. Exhale to lean forward to place palms flat on ground going on all fours. Continue breathing normally. Lift knees off the floor. Straighten legs and hold pose steadily, breathing normally throughout. Hold your attention on some spot a few feet in front of you, on the floor. This helps maintain balance for longer. Rest by kneeling back on the floor. Repeat for a few times. After sufficient practice lengthen duration in the final pose for gaining true impact.
Benefits: The arms get toned. The entire upper body is challenged and worked out. Respiratory capacity improves.u00a0
Setu asana (Bridge pose):
Method: Sit on the floor. Stretch out legs, keeping them close to each other.u00a0 Place palms flat on ground behind hips. Let the fingers face backwards as shown in image. Inhale. Lift hips off the floor. Straighten legs, pressing the soles on the ground. This may be difficult for beginners, but it can be achieved with practice. Simultaneously as you lift the hips, the head should drop gently back. Hold for a few seconds. Relax. Attempt a few times.
Avoid: If you have heart problems, high BP, weak wrists or a weak neck.
Benefits: Is a complete body work-out. It expands the chest, uplifting mood. It removes sluggishness. Tones spine.
Follow the celeb routine
Lara Dutta Actor Exercises six days a week with special muscle toning workout.
Nina Manuel Actor Exercises for an hour, atleast 4 times a week, incorporating 20 minutes of cardio vascular exercises, 20 minutes on the treadmill, followed by 20 minutes of stomach exercises.
Kangana Ranaut Actor Follows a diet with less carbs in it that helped her tone up for her role in Fashion.
Racket sports work out shoulders and arms
Dr Mahesh Jukar Fitness Consultant, Hiranandani HospitalArms are not the easiest body part to tone up. Flabby arms is indicative of a lack of adequate exercise. Besides strength training, your day-to-day activities also help in toning muscles. Indulge in activities like pulling or pushing furniture around, instead of getting it done by your maid. Use various props like water bottle or an exercise ball for various exercises at home.u00a0
Play for toned arms: Racket sports like squash and tennis, and swimming helps.
Diet helps in muscle toning
Aanchal Achpalya Nutritionist,Talwalkar, BandraAbundant protein: High protein is essential for toning your arms as it builds as well as sustains the muscles.
Sources of protein: Milk and milk products, egg white, dals and pulses, sprouts, cottage cheese, chicken, fish and nuts.
Low fat: A minimum amount of fat is essential for your body as the brain uses fat to function on different levels. Poly-unsaturated fat is an ideal option. Nuts are also a good source of fat.
Moderate carbs: Opt for a moderate carb diet. Consume carbs (fresh fruits, vegetables and whole grains) before performing any strenuous exercise since it helps you stay active throughout the day.
