Learn to do a triangle push-up. The triangle differs from a traditional push-up because your hands are directly under your chest, instead of spread out. Form a triangle with your two hands by touching the tips of your index fingers together. Extend your thumbs and touch the points of your thumbs together. Lower yourself almost to the ground and back-up. As with traditional push-ups, utilize your core to stabilize your body. You’ll get bonus ab work while you work your triceps. You can do these push-ups from your knees in the beginning and work up to a full plank. If you are working from your knees, try to begin with 10 reps. Gradually build to 2-3 sets. If you are working from plank, start by trying to complete 5 reps. Gradually build to 2-3 sets. Tricep kick-backs are also very effective. To perform kick-backs, hold your arm at a 90-degree angle at your side. Extend your arm back, straightening it. You can use light weights while performing this move. Do 12 reps, then switch sides. By building muscles in your triceps, your arms will appear more toned and shapely. [2] X Research source
Curls are one of the most effective ways to target your biceps. Simply curl your arms up towards your shoulders, then extend. Using heavier weights will build larger muscles. Light weights will tone and lengthen your arm muscles. Begin with 12 reps on each side. Building bicep muscles will increase the overall size of your arms. Make sure to avoid momentum. This means that you should not swing your arms while doing curls. Instead, go slowly and focus on resisting the motion on the way up and down. [4] X Research source
Breathe out as you raise your arm, and inhale as you lower it, focusing on keeping your elbows in near your body. Begin by doing 8-12 reps on each side. You can start out with light weights, such as 5 lbs. , and work your way up. Creating larger shoulder muscles will up your arms appear larger and more defined.
Ask your gym if they offer some introductory personal training sessions at a discount. That way you can make sure you like the trainer and find the program useful. If you are not interested in one on one training, try a small group session. These are always a less expensive option.
Your muscles need time to rebuild, so try to take a rest day between strength training sessions. The amount of weight you lift depends on your size and fitness level. It also depends on your goals and what results you are looking for. If you belong to a gym, ask one of the staff members to make some recommendations for your particular body type.
Try to increase your calorie count by eating healthy foods. Eat starchy vegetables, such as potatoes, corn, and peas. These have higher calorie counts than other vegetables, but are still full of nutrients. Add more fat to your diet. Fat contains nine calories per gram. You can add olive oil, butter, or coconut oil to your meals to add more fat to them. Olive oil in particular is a healthy fat. It contains about 120 calories per serving. Try stirring some into whatever you’re eating–oatmeal, soup, salad dressing–to boost your calorie intake for that meal. Read labels. Avoid items that are “low fat”, “light”, or “diet”. For example, eat regular cottage cheese rather than the light version.
Add in healthy snacks. Look for foods that are high calorie, but low volume. Nuts are a great option, as they contain lots of fiber and protein. Try keeping a bag of almonds on hand. Try adding snacks that also contain healthy fats and carbohydrates. Hummus and multi-grain crackers is a tasty one to try.
Try adding some spinach to your smoothies. It’s a great way to sneak some more vegetables and nutrients into your diet. Avoid filling up on beverages such as diet sodas. The liquids will make your stomach feel full, but won’t be adding any calories to your diet.
Your doctor can serve as an excellent resource for you. Ask them for a referral to a registered dietitian. A registered dietitian will help you figure out the right foods to eat to help you to gain weight in a healthy manner.
Research indicates that positive thinking leads to lower stress levels. Lower stress levels mean you’ll have more energy to focus on your strength training.
If you recently delivered an excellent presentation at work, remind yourself that you are a hard worker. Try taping a positive affirmation to your bathroom mirror. It can say something like, “You have a great smile. Don’t forget to use it. "
One idea is to award yourself an hour of guilt-free “me” time. Indulge in a bad TV show or trashy magazine. And don’t feel bad about it for one minute. Indulge yourself by getting a massage after you’ve stuck to your workout routine for a month. Your muscles have earned it!
