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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 December 13, 2019

                  10 Best Healthy and Natural Weight Loss Supplements

                  10 Best Healthy and Natural Weight Loss Supplements

                  So, you’ve hit the gym and tried out every diet there is under the sun… yet you can’t seem to lose any weight. Sound familiar?

                  Yeah… weight loss can be extremely frustrating. But does that mean you should give up? Absolutely not.

                  Sometimes, all you need is a little extra kick in your metabolism and the fat will come sliding off. And this is exactly what weight loss supplements are for.

                  But how do they work? Well, it depends on the specific supplement and the constituent ingredients. Generally speaking, though, weight loss supplements work either by reducing appetite, reducing the absorption of nutrients or increasing fat burning.

                  After a lot of research, I’ve compiled the 10 best healthy and natural weight loss supplements based on testing, ratings and customer reviews. I’ve also included some bonus tips that will help you get the best out of these supplements, so be sure to stick around till the end, okay?

                  Great – let’s get into it.

                  1. Transparent Labs Fat Burner

                    When it comes to quality and trust, there are very few brands in the health industry that measure up to Transparent Labs. So, it’s no surprise they have one of the most powerful fat burners available in the market.

                    The Transparent Labs PhysiqueSeries fat burner is the ultimate thermogenic weight loss supplement that promises rapid fat loss.

                    So, how does it work?

                    Well, there are two basic mechanisms behind its operation. Firstly, it contains thermogenic ingredients that increase the rate at which the body consumes energy. Secondly, it contains other ingredients that help to reduce hunger cravings, resulting in lower food consumption. And that’s just cool.

                    What’s it made of?

                    Although there are up to nine ingredients in the product, the primary ones are forskolin, L-Theanine, L-Tyrosine, Cayenne Pepper, caffeine and the popular Green Tea Extract.

                    Forskolin is an extract from a plant in the mint family and it is highly effective for weight loss. It works by raising the level of a compound called cAMP within the cells and this stimulates the burning of fat.[1]

                    The addition of L-Tyrosine is incredibly helpful as it enables the body to destroy fat and produce energy without making you feel jittery. [2] This is something you will rarely find in other powerful fat burners.

                    But that’s not all – green tea increases the activity of norepinephrine – a hormone that helps to torch fat… especially the stubborn belly fat. [3] It also plays a role in hunger management.

                    Isn’t that just amazing?

                    Check out Transparent Labs Fat Burner here!

                    2. Phen24

                      Phen24 is another wonderful fat burner that you should definitely consider. It is specially formulated to increase your basal metabolic rate. In short, it helps you burn more energy for long spells during the day.

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                      Besides helping you burn fat, the pills also help to reduce your food cravings and improve sleep. So if you tend to have trouble sleeping and you’re also looking to lose weight, then Phen24 will be an absolute lifesaver to you.

                      The unique thing about this supplement is that it normally comes in two bottles. One of the bottles contains the day pills while the other contains the night pills.

                      So, what’s in it?

                      Well, it depends. The day pills contain Guarana extract, Zinc citrate, and Manganese. Here’s why that’s so cool – guarana extract suppresses the genes that produce fat cells.[4] And in addition, it contains caffeine which can boost your metabolism by up to 11 percent, leading to fat loss.[5]

                      But that’s not all – manganese also helps to nourish your brain and nerves, while zinc citrate helps to boost your immune system.[6]

                      The night pills mainly consist of Biotin, Pyridoxine HCl and Griffonia Extract. Biotin is great for keeping the blood sugar level in check, while Griffonia extract is a sleep-inducing agent. Pyridoxine HCl helps the body’s metabolism and ensures good condition of the arteries.

                      As expected, the night pills contain no stimulants, so you can safely hit the bed, snooze off and wake up feeling better and leaner. Talk about losing weight in your sleep! It doesn’t get much cooler than that.

                      Check out Phen24 here!

                      3. LeanBean Fat Burner

                        Okay, time for a ladies special. If you’re a woman trying to lose weight, then look no further than LeanBean fat burner. There’s a good reason why this supplement has been a top choice among fitness models and female bodybuilders – it really works.

                        So, what makes it so special? Well, for starters, this supplement is formulated to adapt to the unique metabolism of women. That means you get the absolute best results.

                        Here’s how it works – it suppresses appetite while simultaneously helping to torch fat. And as you could imagine, this combination results in faster weight loss.

                        There are up to 12 natural ingredients in the supplement, including acai berry – which helps to cut down the level of glucose and cholesterol in the blood – Green coffee (which helps to control the level of insulin) and Chromium Picolinate.[7]

                        Interestingly, unlike many fat burners, LeanBean uses Tumeric (a great appetite suppressant) instead of Caffeine, which makes it a great choice for non-caffeine folks.

                        Check out LeanBean Fat Burner here!

                        4. PhenQ

                          PhenQ is one of the more recent natural weight loss supplements that is dominating the market… and this isn’t surprising at all. Why’s that? Let’s just say it’s a utility pill that meets several needs simultaneously.

                          Besides the fact that it can help you lose weight, it has also been shown to increase muscle mass and energy levels. And that certainly comes in handy.

                          So, what’s it made of?

                          PhenQ contains several powerful ingredients, but it also contains a secret ingredient that the manufacturers refer to as LACYS RESET® — which helps to burn fat while gaining muscle mass.

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                          But that’s not all – it also contains Capsimax powder, which helps to increase the rate of body metabolism, allowing for even more calories to be torched in the process.

                          Other key ingredients in the product include Nopal and Chromium Picolinate (which are great for controlling blood sugar levels), L-Carnitine Furmarate and Caffeine.

                          And as you could expect, all the above ingredients occur naturally, which makes PhenQ completely safe to use.

                          Check out PhenQ here!

                          5. Performance Lab SPORT Fat Burner

                            Sometimes even the most hardworking athletes have a hard time preserving the physique they’ve worked so hard to get. In this case, a natural thermogenic supplement can be really helpful. And this is where Performance Lab SPORT fat burner comes in.

                            The major ingredient in this product is Cayenne Pepper (from red pepper), which is known for its extreme thermogenic powers in breaking down fat and releasing energy.[8]

                            But that’s not all – it also contains Forskolin – a powerful natural compound that helps the body to torch fat.[9] So, if you want to keep the fat off for good and stay in great shape, then this supplement might be all you need.

                            Check out Performance Lab SPORT Fat Burner here!

                            6. Phen375

                              Phen375 is another fat burner that promises rapid weight loss. It is a pretty popular weight loss solution among fitness enthusiasts, especially those who engage in bulking or strength training.

                              Just like most standard fat burners, it works by suppressing your appetite, increasing your body’s metabolism and raising your energy levels.

                              The major ingredients of Phen375 are Cayenne pepper, a thermogenic agent that heats the body to burn fat and Chromium Picolinate, an agent which works synergistically with Cayenne pepper to prolong the fat burning process.[10]

                              What’s more? Phen375 features Citrus Aurantium, a plant that helps to increase energy levels and initiate fat burning. Talk about fat destruction from all angles.

                              Check out Phen375 here!

                              7. Hourglass Fit Fat Burner

                                Here’s another ladies special. If you’re looking to drop some unwanted pounds and get your beach body back, then the Hourglass Fit Fat Burner may be all you need.

                                The great thing about this supplement is that it was custom made to specifically fit the unique physiology of women. That means it should work more efficiently without putting you at risk.

                                Interestingly, even though this supplement is still relatively new in the market, its popularity is the roof. And that could only mean one thing – it works.

                                Okay, so, what’s in it?

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                                Well, the primary ingredients are Vitamin D3, Capsimax, Glucomannan, and Guarana.[11] Vitamin D3 helps your bone and heart, while glucomannan and Guarana help you to torch that body fat you despise so much.[12]

                                Okay, having said all that, you probably shouldn’t take this product if you’re on intermittent fasting. If you feel you must, then please speak to your doctor first.

                                Check out Hourglass Fit Fat Burner here!

                                8. CrazyMass Cutting Stack

                                  If you’re looking for a companion supplement to accelerate your weight loss efforts, CrazyMass Cutting Stack is one of the best solutions out there.

                                  As the name suggests, this product is designed to help you cut down fat quickly… usually in less than two months. And as a bonus, it helps you to build muscle too. No wonder it’s so popular among bodybuilders and professional athletes.

                                  The unique thing here is that unlike other fat burners that just contain a single product, the CrazyMass Cutting Stack contains multiple products, each with its own unique functionality.

                                  How does that help you? Well, it simply means you get to lose weight faster since you’re attacking the problem from multiple angles.

                                  What’s in the stack?

                                  In every stack, you get Testosteroxn (for building muscle and strength), P-VAR (for cutting fat and preserving muscle), Winnidrol (for promoting strength and lean muscle mass), and Clentrimix (for torching fat).

                                  All of these ingredients combine to help you burn fat and build stronger muscles.

                                  Check out CrazyMass Cutting Stack here!

                                  9. Evlution Leanmode

                                    Another weight loss supplement that has been trending for a while is Evlution Leanmode. And you’d be amazed by the huge amount of positive reviews you’d find for this product online.

                                    So, what makes it so special? Its powerful ingredients, of course. To mention a few, Evlution Leanmode contains Acetyl-L-Carnitine, Green Coffee Bean Extract, Garcinia Cambogia and conjugated linoleic acid (CLA).

                                    And all of these ingredients have been scientifically proven to be effective in reducing fat cells and boosting the body’s metabolism.[13] [14] So, with a proper diet, there’s no limit to how much weight you can lose with this supplement.

                                    Check out Evlution Leanmode here!

                                    10. Hunter Burn

                                      If you don’t mind paying extra for a premium fat burner that promises “real” results, then Hunter Burn would make a great choice. The plethora of positive reviews from satisfied users is sufficient proof of this.

                                      So, what’s in it? Well, it’s got a bunch of powerful ingredients including glucomannan, white kidney bean, cayenne pepper, L-theanine, and vitamin d, to mention a few.

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                                      L-Theanine helps to boost your mood and reduce the build-up of fat.[15] White Kidney Bean prevents the body from absorbing too many calories, thereby preventing weight gain.[16]

                                      Not a fan of caffeine? No problem. It will interest you to know that Hunter Burn is void of caffeine, which makes it perfect for you.

                                      Hunter Burn is a bit pricey, though. But if you’ve got some spare change to invest, it is definitely worth every cent you spend on it.

                                      Check out Hunter Burn here!

                                      Bonus Tips

                                      Okay, weight loss supplements are great. But as good as they may be, you shouldn’t base your entire weight-loss efforts on them. Here’s how to really get the pounds off.

                                      1. Watch What You Eat

                                      So, here’s the deal – you are what you eat. And as good as weight loss supplements are, they’re not magic pills. So, if you’re serious about dropping those unwanted pounds, then you really need to pay attention to what goes into your mouth each day.

                                      For starters, you need to stay away from high-calorie foods and switch to clean foods, instead. Maintaining a proper balance between nutrition and supplementation is one of the keys to rapid weight loss.

                                      2. Don’t Ignore Exercise

                                      Okay, you may not want to hear this, but if you want to lose fat and keep it off for good, then you might want to get used to working out. Besides helping you lose weight, working out regularly helps your heart, lungs, and muscles to stay in excellent condition.[17]

                                      So, where do you start? Well, just like pretty much everything else in life, always start off easy. And it’s simple… really. Just go for a daily walk around the neighborhood. Ditch the elevator and take the stairs at work. Lift a basket instead of pushing a cart on your next grocery trip. Just stay active.

                                      Once your body gains a little fitness, you might want to consider signing up for a fitness class. And if you find yourself being easily out of breath when working out, then you should consider investing in a pre-workout supplement. [18] Trust me… it helps.

                                      3. Sleep More

                                      As bogus as it may sound, you can actually lose weight by sleeping. How’s that even possible, right? Well, here’s the thing:

                                      Prolonged physical and mental activities cause stress, which results from the increased release of cortisol aka., the stress hormone. Increased cortisol production consequently causes weight gain.[19]

                                      So, how does sleep help? Well, sleep hinders cortisol production thereby reducing the feelings of stress. That’s why you feel so good after a long night’s rest. And the reduced production of cortisol consequently reduces weight gain.

                                      4. If All Else Fails, THere’s Always Surgery

                                      In the case of life-threatening obesity, weight loss supplements may not quite cut it. So, at this point, you might want to consider weight-loss surgery, aka., bariatric surgery.[20]

                                      But as you could imagine, bariatric surgeries can be pretty expensive. But if you’ve got a decent health insurance cover, you might be able to save some cost. Even government-issued insurance programs like Medicaid may cover bariatric surgery in some US states.[21] So, with a little research, you just might find an affordable option that works for you.

                                      Bottom Line

                                      So here’s the bottom line – weight loss supplements work… you just need to find the right one. And luckily for you, you’ve got this list.

                                      Just remember that weight-loss supplements aren’t magic pills. To get the best out of them, you need to pay proper attention to healthy eating and physical activity.

                                      So, what are you waiting for? Pick a weight-loss supplement that resonates with you and give your fitness journey a much-needed boost. In no time, you’ll look in the mirror and be excited at what you see. You’ve got this!

                                      Featured photo credit: MAX LIBERTINE via unsplash.com

                                      Reference

                                      [1] NCBI: The effects of forskolin and rolipram on cAMP, cGMP and free fatty acid levels in diet induced obesity.
                                      [2] NCB: L-Tyrosine to alleviate the effects of stress?
                                      [3] Source: Green tea catechins, caffeine and body-weight regulation
                                      [4] NCBI: Modulatory Effects of Guarana (Paullinia cupana) on Adipogenesis.
                                      [5] NCBI: Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers.
                                      [6] NCBI: Zinc in Human Health: Effect of Zinc on Immune Cells
                                      [7] NCBI: Effects of Açai (Euterpe oleracea Mart.) berry preparation on metabolic parameters in a healthy overweight population: a pilot study.
                                      [8] NCBI: Effects of red-pepper diet on the energy metabolism in men.
                                      [9] Healthline: Does Forskolin Actually Work? An Evidence-Based Review
                                      [10] NCBI: A double-blind, randomized pilot trial of chromium picolinate for binge eating disorder: results of the Binge Eating and Chromium (BEACh) study.
                                      [11] NCBI: Improved cognitive performance and mental fatigue following a multi-vitamin and mineral supplement with added guaraná (Paullinia cupana)
                                      [12] NCBI: Experiences with three different fiber supplements in weight reduction.
                                      [13] NCBI: Randomized, double-blind, placebo-controlled, linear dose, crossover study to evaluate the efficacy and safety of a green coffee bean extract in overweight subjects.
                                      [14] Source: How Garcinia Cambogia Can Help You Lose Weight and Belly Fat
                                      [15] NCBI: L-theanine, a natural constituent in tea, and its effect on mental state.
                                      [16] NCBI: Effect of a purified amylase inhibitor on carbohydrate tolerance in normal subjects and patients with diabetes mellitus.
                                      [17] Research Gate: Benefits, need and importance of daily exercise
                                      [18] Source: Pre Workout Supplements
                                      [19] NCBI: Cortisol, obesity and the metabolic syndrome: A cross-sectional study of obese subjects and review of the literature
                                      [20] ASMBS: Metabolic and Bariatric Surgery
                                      [21] Bariatric Journal: Does Medicaid Cover Bariatric Surgery?

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