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8 Arm and Shoulder Workouts To Strengthen Upper Body

8 Arm and Shoulder Workouts To Strengthen Upper Body

Losing weight to reveal a slimmer physique is the quickest way to achieve a beach-worthy body. But not if you’re lacking a healthy physique underneath!

While cutting through fat using caloric deficit (eating less than you burn), you must not neglect strength training. Not only will it speed up your progress by using excess calories, it keeps muscles alive and kicking as you strip away the fat.

Prevent yourself from appearing flat or too skinny after losing weight with the following eight mighty arm and shoulder workouts.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

Weight Loss Plan And Program: Create Your Own One

1. Push Ups

shoulder and arm workouts

    Push ups are simply awesome, they can be performed almost anywhere and require no equipment. There’s also a mountain of different variations for increasing the difficulty and muscle focus.

    Push ups don’t just work the chest, the lowering action really works the arms and shoulders too!

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    Focus on performing slow and steady movements and always stop your sets before failure. Once you can complete 20 controlled repetitions for a few sets, you need to make it harder!

    Beginners should focus on push-ups from the knees before progressing to classic push-ups and beyond!

    2. Planks

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      Planks are another incredibly versatile bodyweight exercise. They will strengthen your core abdominal muscles while carving out solid arms and shoulders.

      Begin with regular static hold planks, from a familiar push-up type position. Engage your core, contract your shoulders and arms with a straight back for as long as you can.

      Slowly build up your time under tension. Once you can hold a regular plank for more than 1 minute, consider trying some of these more challenging variations.

      3. Overhead Press

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        The overhead press is the ultimate shoulder strength builder. Your arms and core are also going to feel the pressure too!

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        The basic movement is performed by holding weights in front and in line with your neck, push up to reach the sky and slowly lower down again before repeating.

        Begin using light dumbbells and build up the weight as you get stronger. Eventually, you can swap the dumbbells to a loaded barbell.

        Remember to push yourself gradually, once you can easily complete 10 repetitions it’s time to up the weight!

        4. Chin Ups

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          Chin ups are quite tough, but you will be rewarded with perfectly crafted arms, biceps, and shoulders.

          Performed them by gripping a high bar, arms shoulder width apart and hands facing towards you. Under the tension of your own body weight, raise and lower yourself in a controlled motion.

          Don’t sweat it if you can’t yet perform a single pull-up. Start with negative repetitions by repeatedly lowering yourself slowly. By the time you can perform 10 negative repetitions, you will be ready to tackle a full pull up or two.

          Once you can complete 15+ slow full repetitions, wear a weighted belt to make it more challenging!

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          5. Pull Ups

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            Similar to the chin-up but tougher! Perform the same movement with a wider grip and your hands facing away. This shifts the demand to your shoulders, lateral and back muscles.

            Again, you may need to start with negative repetitions. Once you can complete 6+, you can attempt full repetitions. If you can perform 12+ full reps, start wearing more weight!

            Both chin ups and pull ups become more challenging (or grueling) the slower you complete each repetition!

            6. Dips

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              Like the other bodyweight exercises, dips can be performed in a variety of different ways. They are great for developing strong, defined arms, shoulders and chest.

              Focus on using your arms and shoulder to slowly lower yourself down and raise yourself back up. Start by performing dips using a raised object behind you. Make sure you just stable objects to avoid injury.

              Once you can easily perform sets of 15+ slow repetitions, try raising your feet using another raised object.

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              To make this exercise even tougher you can use a dip bar and even a weighted belt! Remember to progress gradually, it’s a tricky exercise but your results will speak for themselves!

              7. Lateral Raises

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                Lateral raises are a great isolation exercise for arm and shoulder workouts. By focusing on primary using your deltoid muscles your shoulders muscles will “popping” out in no time!

                Grab two light dumbbells and hold each by your side. Lock your elbows and raise the weights together until horizontal, then slowly lower them back down.

                The movement must be slow and controlled to get the most out of this exercise. Once you can perform 12+ it’s time to increase the weight!

                Try switching to front raises by raising the dumbbells in front of you. These will target a different head of the same muscle to achieve well-rounded shoulders!

                8. Bicep Curls

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                  Lacking definition in the arm department? Bicep curls will have your arms plumped up in no time!

                  Start by using a dumbbell in each hand at your sides. Keeping the rest of your body and elbow in place, lift each lift up to your chest and back down again slowly.

                  Progress up in weight once you can perform 12+ repetitions, eventually, you will be able to use a loaded barbell.

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                  Published on November 8, 2019

                  What to Eat After a Workout (Revealed by Professional Trainer)

                  What to Eat After a Workout (Revealed by Professional Trainer)

                  With a workout plan in place, it’s important to stay consistent while slowly progressing each week. You don’t want your training to get stagnant because, over time, as your body will become used to doing the same thing. Workouts need to be intense and focused in order to drive your results.

                  But the workout is just part of the equation. What you do after your workout is what will really help you to gain strength, build muscle, lose fat, and enhance your fitness. This is where rest, recovery, and most importantly, nutrition, are critical to achieving your goals.

                  This article will look at what to eat after a workout but, before we look into that, let’s understand what actually happens inside your body when you workout.

                  Why It Matters What You Eat After a Workout

                  You may think that training in the gym is where you build strength and muscle, but that’s not the case. The gym and the workout are what sets the stage in order for you to improve your body. When you workout, you’re putting the body through a form of stress. Your body adapts to this stress in various ways; it gets bigger, stronger, fitter, and leaner.

                  When you strength train, you are breaking down your muscle tissue on a microscopic level. The act of resistance training creates small tears in the muscle tissue. When these tears are repaired, they get a little bit bigger than they were before. This is the act of muscle gain happening on a micro level.

                  However, you don’t just break down the muscle tissue and expect it to repair back bigger than before. It requires proper nutrition, hydration, and recovery. This is why it’s important to focus on what to eat after a workout.

                  The same thing goes for enhancing your fitness and cardiovascular function. Engaging your muscles, and cardiovascular system allows them to push through plateaus and improve your fitness levels. This will also require proper nutrition to do so. The most important thing to remember from all of this is what you do at the end of one workout helps prepare you for the next one.

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                  What to Eat After a Workout to Gain Muscle

                  Protein is going to be one of the obvious choices here but it is only part of the equation. Protein does a lot of things in the body such as:

                  • Building enzymes and hormones
                  • Immune system function
                  • Keeping hair and nails strong
                  • The building block for skin, bones, ligament, and cartilage
                  • Balancing fluids
                  • Maintaining proper pH
                  • Transporting and storing nutrients

                  And in our interests in regards to fitness, it helps to build and repair muscle. Those microscopic tears in the muscle tissue require protein in order to build back larger and stronger than before.[1] When you are finished working out, your muscles are like a sponge and are wanting to absorb protein to replenish and repair.

                  So after a workout, you want to make sure you get a serving of protein within 30 to 60 minutes. There’s varying information about how long you can wait and still get the benefits of protein, but why wait when you’re trying to structure your workouts and meals? It’s true you don’t need protein the second you’ve finished your last rep, but you want to consume some relatively soon after training.

                  Since your muscles are a sponge, it makes sense to get some easily digestible nutrition in after a workout. This allows your body to make use of it quicker and not have to spend a long time digesting, absorbing, and transporting those nutrients. Protein shakes can be very helpful in this situation, but they’re not absolutely necessary. Think of protein shakes as convenience and time-saver for those situations when getting adequate protein intake may be more difficult.

                  The Best Protein Sources and How Much You Need

                  Some good post-workout protein sources include:[2]

                  • Eggs
                  • Tuna
                  • Salmon
                  • Grilled chicken
                  • Oatmeal and whey or plant-based protein
                  • Cottage cheese

                  As far as how much you need to consume, the recommended amounts involve consuming 0.14 to 0.23 grams of protein per pound of bodyweight in that first meal 30 to 60 minutes after a workout.[3] If you weigh 150 pounds, your post-workout protein requirement would be 21 to 35 grams of protein.

                  This will help decrease muscle protein breakdown and increase muscle protein synthesis. Muscle protein synthesis is basically just a way to say growth, but it’s where the hard work from the gym is created.

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                  How Many Carbs Do You Need?

                  Whereas protein is important for muscle recovery, carbohydrates help to refuel your body and muscles. When you work out, you use the glucose that is stored in the muscle and liver as glycogen. Intense workouts deplete these glycogen stores and your post-workout nutrition helps to restore them.

                  The type of activity you do will determine how much glycogen is required. High endurance activities like swimming, running, and cycling will require more than resistance training (though resistance training still will use it). After intense workouts that have more of a cardiovascular emphasis, you will want to consume 0.5 to 0.7 grams of carbs per pound of body weight. For the 150 pound person, this ends up being 75 to 105 grams of carbs.

                  A good combination is consuming carbs and protein together after a workout as the combination of the two can lead to more insulin secretion. This insulin secretion allows for more protein and glycogen to be uptaken by the muscles and this results in better repair and replenishment.

                  Your best carb choices after a workout will be the ones that are absorbed a bit faster and are easily digestible. Look for things like:

                  • Oatmeal
                  • Rice cakes
                  • White rice
                  • Chocolate milk
                  • Regular and sweet potatoes
                  • Fruit
                  • Quinoa

                  What Not to Eat After a Workout

                  Since you have depleted your body from exercise, you want to restore as many nutrients as possible. Not only will this help nourish the body but, it’s clearly needed for improvements to fitness and physique. Consuming nutritionally devoid foods will not help to accomplish this.

                  Manufactured, processed, and junk foods are the ones that are devoid of nutrients. They are full of artificial ingredients, additives, and chemicals and will not help to replenish the body. They are also full of calories that are more likely to end up stored as body fat. They will also not fill you up because your body will still be requiring the nutrients that it deserves.

                  You will continue to be hungry for those nutrients your body craves and it will result in overeating. This is the opposite effect you want to have, especially after exercising in the hopes of getting fitter, leaner, and stronger.

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                  What to Drink After a Workout

                  Water is always going to be your best bet before, during, and after working out. Sports drinks are often consumed, but if the workout hasn’t been that intense, you are probably taking in more calories than needed – and often more than you burned.

                  Sports drinks can have a place, especially if it’s intensely vigorous exercise outside in the heat. This type of training can cause your body to lose a lot of water along with electrolytes through sweat. A sports drink is the easiest way to replenish all of this in those conditions.

                  However, water will still be a sufficient choice. Water does a lot of things besides keeping you hydrated, such as:

                  • Regulating body temperature
                  • Transport of nutrients
                  • Circulation
                  • Digestion and absorption
                  • Cognitive functions

                  Water also helps with performance and recovery. If you are playing a competitive sport, and allow yourself to become dehydrated, this can affect your decision making and thought process. This is when you start to make plays and decisions you normally wouldn’t. This is why you want to make sure to drink through your exercise consuming 7 to 10 ounces every 10 to 20 minutes.

                  After your workout, you want to consume at least 8 ounces of water. When drinking water in relation to exercise, you don’t want to chug it but sip it.

                  Drinking water too fast can lead to cramping. You want to think of it the same way you would water a plant. When you water a plant you sprinkle on the water. If you dump it all on it just floods and pools and this is a similar impact that happens in your body.

                  Another tip is to drink water that is room temperature, so it’s not a shock to the body – like ice water is – when consumed.

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                  How Long Should I Wait to Eat After a Workout to Lose Weight?

                  Even if weight loss is your goal, you still need to replenish your body with carbs and protein. These are both important in the healing and recovery process, and will also prepare your body for its next workout. However, you may be able to wait a bit longer to consume them.

                  If you’ve been doing any form of cardio, fasted cardio, or high-intensity interval training, your body gets to a state where it’s still able to burn calories and body fat after the workout is done. The act of burning fat is called lipolysis and you want to ride this wave after your workout.[4] If you eat immediately following training, you can interrupt this process. But you also do n’t want to wait too long as your body still requires nutrition.

                  Waiting the same amount of time –30 to 60 minutes after a workout to eat – will allow your body to get the most fat-burning benefits from the workout. It’s also important not to go more than 2 hours after a workout without eating as you’ll start to undo the progress you made from the workout.

                  Final Thoughts

                  Exercise and nutrition need to go hand-in-hand if you’re looking for results. Whether it’s muscle gain, fat loss, improved fitness, or all of these things, it’s vitally important to pay attention to what you eat after a workout.

                  A priority needs to be made on protein and carbohydrates and the timing of these things will help determine your success. Avoiding the things that will set you back in your progress is also critical. Consistency and discipline with training and nutrition will be the magical combination to get the most out of your workouts.

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                  Featured photo credit: Ryan Pouncy via unsplash.com

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