“We are what we repeatedly do.
Excellence, then, is not an act, but a
habit.”
-Aristotle
WORDS OF WISDOM FROM
JACKIE O.
THE FIRST LADY OF FITNESS, FASHION, AND FUN
Jackie O. is a Pittsburgh personal trainer, fitness instructor, and lifestyle coach
What’s up ya’ll? This is Jackie O., the First Lady of Fitness, Fashion, and Fun checking in! This week I am answering the question, “How long will it take me to get into shape?” I’m sure that you are not surprised that I get asked this question ALOT! The most honest reply is that it varies. Fitness is journey that occurs day by day, week by week, month by month, year by year. It requires dedication and persistence. It is not just about working out, it is also about what and how much you eat. Without a proper diet, you may find your hours of hard-work in the gym futile. The average person may start seeing results in as little as 6 weeks if they are exercising 4-5 times per week and sticking to a healthy diet.
Photo by Andy Newson
Image: Andy Newson / FreeDigitalPhotos.net
To become truly fit is a life-long pursuit, not a couple weeks of exercise. It is not an easy journey. . .let’s face it. . if it was easy, everybody would be walking around looking like a Victoria’s Secret swimsuit model. However, the sacrifice and dedication are worth it, because as you workout you will find that you not only look better, but you feel better as well. Getting in shape in something that is well within your power – YOU JUST HAVE TO WANT TO DO IT! I provide on my website lots of advice, tips, videos and motivation to help you achieve your health and fitness goals! Read. Learn. Do.
Advice from The First Lady of Fitness, Fashion, and Fun and Pittsburgh Certified Personal Trainer (CPT), Independent Beachbody Coach, TurboKick Instructor, and life coach, Jackie Omotalade.
Advice from Pittsburgh personal trainer and lifestyle coach, Jackie Omotalade, “The First Lady of Fitness, Fashion, and Fun.
Have you seen Michelle Obama’s arms? Wait, let me rephrase that. . .Who hasn’t seen Mrs. Obama’s arms?
They are to die for- toned and sculpted and so is her 5″11 frame. Her arms have taken on a life of their own, with women all over the world declaring that they want arms “just like Obama!” And it doesn’t hurt that the woman with the arms is the epitome of style, grace, and class. Man oh man. . . neither Hillary Clinton or Laura Bush had arms like those!
And you too can have amazing arms. . .but in the word of Rue Paul. . YOU GOT TO WORK IT! Before you start any workout routine it is best to check with your physician to make sure you are fit for physical exercise (Man. . I sound like a Cialis commerical, but the only side effect here is AMAZING FREAKING ARMS).
Next, you must understand your arm as a series of muscle groups. Your arms are made up of three target muscles:
- the Triceps – they are located at the back of your upper arm and straigten the elbow. Triceps are sometimes called “bat wings” or “grandma arms.”
- the Biceps – these muscles are the front part of the upper arm and are used to raise your forearm
- the Deltoids – these muscles run from your collarbone to the long bone on your upper arm and they are used when you lift your arm away from the side of your body
Now. . .what is strength training? 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.
Even if you just want Obama arms, you will want to train all major muscles, because if you fail to strengthen the entire body, it limits lean mass. Strength training builds lean body mass and decreasing body fat. If you are a video person, I would suggest Leisa Hart: Sexy Arms Upper Body Toning Workout
You do not have to lift heavy weights to tone and sculpt your arms, but the lower the weights, the more repetitions you want to do. I would recommend 3lb, 5lb, or 8lb, weights to begin. You should do 3 sets of either 8-10 repetitions or 10-12 repetitions. You should choose a weight that is heavy, but not too heavy and that by the last set, you have to struggle a little to complete. Lift weights three times a week, every other day. I suggest doing bicep curls, triceps kickbacks to exercise the back of the arm, shoulder and lateral raises. Visit the American Council on Exercises library for detailed instructions on these arm exercises.
A common misconception is that women will bulk up if they lift weights. THie simply is not true. Woman do not produced enough testosterone naturally to bulk up in the same way men do.
I also suggest moderate intensity cardio for 30 minutes, five times a week or vigorous intensity cardio for 20 minutes, three times a week. Both cardio exercises and strength training are needed to speed up metabolism and burn body fat.
Are you ready? Now go get those arms you have always wanted. Above is a list of some of may all time fav and time tested killer arms products. Why wait to get those arms? GO FOR IT!
