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Triceps have always been the secret to having tight, big, toned and sculpted arms. The problem is that most people fall short of knowing how to manipulate the triceps into manifesting their desired effect. There are many key factors in creating fat burning triceps such as weight, frequency, reps, form and consistency. With these key factors being executed consistently you can have arm slimming triceps. Remember it always starts in the brain, from signaling to muscle groups all the way to the vision of your new body.
3 IN 1
Exercises – advance each head individually
FORM MATTERS!! = Results
Fat Burning Effect
To achieve the fat burning effect you must incorporate a sustained frequency of the targeted exercise. Basically this means that you you need to stress that specific muscle more times over with more tension than your body regularly experiences in a given day. Another way to view this is if your triceps were a cup of tea. This cup of tea/triceps only gets warmed-up/exercised 1x or 2x a week. This leaves plenty of time between the workouts for the arms/tea to get cold. The idea is to add Frequency/warm-ups to cause the muscle to conform to is new forced environment. When you do this you produce an abnormal amount of exertion to your triceps leaving them either to Gain size if being replenished fully or to slim down/tone if one is eating a regulated diet containing no nutritional deficiencies.
3x week 2x day
100 reps of your exercise 2x day =200 reps
4x month= 2,400reps
2,400reps = Results
Better than your best has always been the mentality behind BICEPS. This is a great way to mentally push yourself and leave the door open to new competition, but is it the most efficient way to build them? The biceps have two heads running parallel to one another along your upper arm. These heads can be worked in conjunction with each other or isolated depending on the manipulation of the wrist.
The short head runs on the inside of the arm and will give you more width when targeted.
The long head runs along the outside of the arm and will increase the peak when contracted.
Top 3 training tips
Find your 90 degrees. In order to preform any exercise properly you need to be able to understand the concept of angles,gravity and leverage. As humans our bodies have naturally picked up on all of these points and are constantly in search to find the least amount of stress on the body. This is very handy in day to day life and for the longevity of our bodies but when brought into the weight room, this can lead to years of suppressed gains. To correct this auto correcting human ability you must have a reference point such as the elbow to effectively maintain constant and maximum tension to the biceps resulting in consistent concentrated contractions. Remember this concept applies to all areas of resistance training.
Finding the right speed or frequency can be a challenging thing to do when training biceps or any muscle group. The question you have to ask yourself is, what is my overall health goal? once you figure this out you will know if you should be preforming with high rep speed translating to slimming down or muscle endurance vs low rep speed translating to building mass or strength. Once you have become more in tune with your body you will begin to learn the muscle fibers that make up your body and the layout they take on your body. With this knowledge you will know that with certain muscle groups the style of frequency may not rely on your health goal but more so on the muscle fiber type you carry in that region of your body. I typically do 4 sets 1x15 – 2x10 – 3x12 – 4x(8-10) 3-4 different exercises.
#3 – Weight
Choosing the right weight is one of the last steps in building better biceps. Remember that without steps 1 and 2 you will not maximize your muscle gains. If you take out those steps yes, you might be able to do heavier weight for the moment but not for the long hall. Its about being able to effectively manipulate the weight with control around your body. With this mindset you will have a better guide in choosing the appropriate weight. Remember once all these steps and perspective have been incorporated into your training, weight can be used as a form of accountability for ones self. Being able to distinguish the exertion level your at in relation to the weight your using will determine if you should increase in weight or not.
1. Sugar causes blood glucose to spike and plummet.
Unstable blood sugar often leads to mood swings, fatigue, headaches and cravings for more sugar. Cravings set the stage for a cycle of addiction in which every new hit of sugar makes you feel better temporarily but, a few hours later, results in more cravings and hunger. On the flip side, those who avoid sugar often report having little or no cravings for sugary things and feeling emotionally balanced and energized.
2. Sugar increases the risk of obesity, diabetes and heart disease.
Large-scale studies have shown that the more high-glycemic foods (those that quickly affect blood sugar), including foods containing sugar, a person consumes, the higher his risk for becoming obese and for developing diabetes and heart disease1. Emerging research is also suggesting connections between high-glycemic diets and many different forms of cancer2,3,4.
3. Sugar interferes with immune function.
Research on human subjects is scant, but animal studies have shown that sugar suppresses immune response5. More research is needed to understand the exact mechanisms; however, we do know that bacteria and yeast feed on sugar and that, when these organisms get out of balance in the body, infections and illness are more likely.
4. A high-sugar diet often results in chromium deficiency.
It’s sort of a catch-22. If you consume a lot of sugar and other refined carbohydrates, you probably don’t get enough of the trace mineral chromium, and one of chromium’s main functions is to help regulate blood sugar. Scientists estimate that 90 percent of Americans don’t get enough chromium. Chromium is found in a variety of animal foods, seafood and plant foods. Refining starches and other carbohydrates rob these foods of their chromium supplies.6
5. Sugar accelerates aging.
It even contributes to that telltale sign of aging: sagging skin. Some of the sugar you consume, after hitting your bloodstream, ends up attaching itself to proteins, in a process called glycation. These new molecular structures contribute to the loss of elasticity found in aging body tissues, from your skin to your organs and arteries7. The more sugar circulating in your blood, the faster this damage takes hold.
6. Sugar causes tooth decay.
With all the other life-threatening effects of sugar, we sometimes forget the most basic damage it does. When it sits on your teeth, it creates decay more efficiently than any other food substance8. For a strong visual reminder, next time the Tooth Fairy visits, try the old tooth-in-a-glass-of-Coke experiment—the results will surely convince you that sugar isn’t good for your pearly whites.
7. Sugar can cause gum disease, which can lead to heart disease.
Increasing evidence shows that chronic infections, such as those that result from periodontal problems, play a role in the development of coronary artery disease9. The most popular theory is that the connection is related to widespread effects from the body’s inflammatory response to infection.
8. Sugar affects behavior and cognition in children.
Though it has been confirmed by millions of parents, most researchers have not been able to show the effect of sugar on children’s behavior. A possible problem with the research is that most of it compared the effects of a sugar-sweetened drink to one containing an artificial sweetener10. It may be that kids react to both real sugar and sugar substitutes, therefore showing no differences in behavior.
What about kids’ ability to learn? Between 1979 and 1983, 803 New York City public schools reduced the amount of sucrose (table sugar) and eliminated artificial colors, flavors and two preservatives from school lunches and breakfasts. The diet policy changes were followed by a 15.7 percent increase in a national academic ranking (previously, the greatest improvement ever seen had been 1.7 percent)11.
9. Sugar increases stress.
When we’re under stress, our stress hormone levels rise; these chemicals are the body’s fight-or-flight emergency crew, sent out to prepare the body for an attack or an escape. These chemicals are also called into action when blood sugar is low. For example, after a blood-sugar spike (say, from eating a piece of birthday cake), there’s a compensatory dive, which causes the body to release stress hormones such as adrenaline, epinephrine and cortisol. One of the main things these hormones do is raise blood sugar, providing the body with a quick energy boost. The problem is, these helpful hormones can make us feel anxious, irritable and shaky.
10. Sugar takes the place of important nutrients.
According to USDA data, people who consume the most sugar have the lowest intakes of essential nutrients––especially vitamin A, vitamin C, folate, vitamin B-12, calcium, phosphorous, magnesium and iron. Ironically, those who consume the most sugar are children and teenagers, the individuals who need these nutrients most12.
Alcohol does affect your fitness, and it’s important to know what it does to your body. If you still choose to have a few drinks, you should understand the potential effects.”The most outstanding thing to know, if you’re in fact working out to lose weight, is that drinking alcohol is counterproductive to that,” says Dr. Nick Campos, a chiropractic sports physician. “If you want to lose weight, one of the best things you can do is to stop drinking. Alcohol is an extra calorie; we can’t process it or utilize it for energy, so it just packs on as weight.” Alcohol can affect you pre- and post-workout in different ways. This includes more than just potentially causing you to skip a workout, should you have those symptoms that come with an even slight-hangover.
In the pre-workout perspective of alcohol consumption there are many different things that get overlooked. Some of the things might seem little but when added up result in a much bigger deficit than one could expect. Alcohol is very well know for its ability to dehydrate a person. The result of dehydration alone is enough to cause a person to have weaker muscle contractions, dulled physiological activity and even feelings of sickness. This already can be enough for someone to get injured during a workout or even just a quick way out of saying they don’t feel well and skip the workout completely.
From the post workout perspective it is even worse. A recent study published in PLoS ONE looked at the impact of drinking after exercise on muscle protein synthesis (i.e. muscle building and recovery from exercise). In the study, athletes did an intense training session followed by drinking six very strong screwdrivers (vodka and orange juice) over a three-hour period. When they did this, protein synthesis decreased by 37 percent.
The researchers took it one step further to see if a whey protein recovery drink (something that has been shown time and time again to increase protein synthesis after exercise) could save the day and negate the detrimental effects that post-workout alcohol has on your muscle’s ability to rebuild and repair themselves. When the athletes had the shake right after exercising but before they started slamming screwdrivers like Truman Capote, the amino acids in the whey were able to attenuate the negative effects of the alcohol, and protein synthesis only dropped 24 percent.
We all have to take a step back and say why are we going to the gym? When we ask this question we also need to decided that if we are going to try and change our physical appearance then we must also change our lifestyle. That doesn’t just mean taking out drinking, we can drink just in moderation and at the time of least impact on our goal.