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If you're looking for a workout that targets and tones your arm fat, tones your upper body, and helps you to sculpt your chest area, then you're in the right place! This women's fitness routine is also a low-impact workout but is super effective for building your strength and definition, a perfect at-home exercise routine you can do everyday. This is a well structured routine that has a mix of strength, endurance, and flexibility moves that will tone and refine your upper body. Lot's of benefits in one workout routine! With the help of repetitive toning exercises and restorative stretches, this routine is ideal for sculpting your lean muscles and relieving any tension for an overall refreshed feeling. Let's get started with this routine and sculpt your upper body! Get ready to rid your body of unwanted fats, and keep on boosting your overall fitness. Stay consistent and don't forget to choose a healthy balanced diet for greater results. Keep pushing for your goals! Good luck and have fun! ❤️💪 _**Don’t forget to share your experience and progress in the comment section. If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday!_ ========================================== Stay connected on my other social media platforms so you can share your journey with others and stay motivated! *Instagram:* https://www.instagram.com/robertasgym/ *TikTok:* https://www.tiktok.com/@robertasgym *Reddit:* https://www.reddit.com/user/robertasgym/ *Twitter:* https://x.com/robertasgym *Tumblr:* https://www.tumblr.com/blog/robertasgym *Wordpress:* https://robertasgym.com/ Let’s keep the motivation going! 💪 ========================================== *TIMECODES:* 00:00 Introduction 00:09 Arm Circles 00:38 Rest 00:56 Arm Crossovers 01:30 Rest 01:47 Arm Reach Lunge 02:30 Rest 02:47 Chest Fly 03:36 Rest 03:53 Downward Punches 04:41 Rest 04:58 Walk Downs 07:00 Rest 07:17 Back Stretch 08:24 Rest 08:41 Baby Pose 09:48 Rest 10:05 Arm Stretch Left 11:12 Rest 11:29 Arm Stretch Right 12:35 Rest 12:52 Bird Dog 13:58 Rest 14:15 Body Extensions 14:44 Rest 15:01 Back Squeeze 15:47 Rest 16:04 Chest Fly 16:52 Rest 17:09 Arm Crossovers 17:43 Rest 18:00 Arm Circles 18:29 Rest 18:46 Arm Crossovers 19:20 Rest 19:37 Arm Reach Lunge 20:21 Rest 20:38 Chest Fly 21:26 Rest 21:43 Downward Punches 22:32 Rest 22:49 Walk Downs 24:51 Rest 25:08 Back Stretch 26:14 Rest 26:32 Baby Pose 27:38 Rest 27:55 Arm Stretch Left 29:02 Rest 29:19 Arm Stretch Right 30:26 Rest 30:43 Bird Dog 31:48 Rest 32:06 Body Extensions 32:35 Rest 32:52 Back Squeeze 33:38 Rest 33:55 Chest Fly 34:43 Rest 35:00 Arm Crossovers
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These are the 5 reasons you're not losing belly fat. Learn how to lose weight and burn stubborn fat without all the common gym mistakes.
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Timestamps:
#1 Changing Metabolic Rate: 0:32
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#3 Impossible Diet Plan 4:21
#4 Just Doing Cardio 6:19
# 5 Not Building Muscle & Strength 9:38
You've been told that if you just cut your calories and take in less calories than you burn you'll lose your belly fat. But everytime you try that advice, after a few successful weeks of losing weight you hit a wall, the pounds just stop coming off, and you're left stuck there with pretty much the same stubborn belly fat that you started with. If this sounds like you and you've been dieting and working out hard but you're still struggling to lose that stubborn belly fat I have 5 big tips that can really help. And all I want you to do, if these tips help you out, which they will is click that subscribe button and hit that bell icon. Let's start with one of the biggest mistakes I see which is not factoring in your changing metabolic rate. Since there's no way around the fact that your belly fat will be one of the last spots to go, you have to keep your body burning fat for long enough to see the inches coming off your waist. So most people will say, Easy I'll just cut my calories by 500 per day and the belly fat will be gone in a few weeks. However, they're making the mistake of thinking that their metabolism is going to stay the same week after week, which it's not due to a process known as adaptive thermogensis which is essentially the slowing down of your metabolism to make up for the decreased amount of calories that you're taking in. This happens independent of muscle loss so you don't have to lose any muscle and you really don't need to lose all that much weight for this to happen. And the simple bottom line is If you're eating 500 fewer calories per day, but your body is also burning 500 fewer calories per day, you might as well not be dieting at all to begin with. So I'm gonna tell you exactly how to fix this problem. Studies show that a calorie cycling diet will not slow your metabolism the way that a more traditional calorie restriction diet would, and cycling happens to also be a lot easier to stick to. Especially when done for longer periods of time. You can cycle your calories a number of ways. But out of all of the methods if you're stuck at a plateau your best bet might be to do what's known as a Matador Intermittent diet plan. With the Matador diet plan you would first apply a more aggressive reduction in calories for 2 weeks. A normal reduction is around 20% from maintenance, so for a more aggressive...
adaptive thermogenesis” creates the ideal situation for weight regain and is operant in both lean and obese individuals attempting to sustain reduced body weights."
Adaptive thermogenesis study:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673773/
Your metabolism doesn't slow as much with a calorie cycling diet:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4018593/figure/F2/
Matador Study: 2 weeks on/ 2 weeks off is better than continuous calorie restriction
https://www.ncbi.nlm.nih.gov/pubmed/28925405
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5803575/figure/fig1/
No one dietary strategy is better than others (low fat vs low carb)
https://www.ncbi.nlm.nih.gov/pubmed/29466592
Concurrent Training Effect: Weight training and cardio results in less lower body strength than just weight training alone:
https://www.ncbi.nlm.nih.gov/pubmed/19387377
Concurrent Training Effect: Circuit training alone produce better strength gains than when resistance training and endurance training were combined:
https://www.ncbi.nlm.nih.gov/pubmed/18545210
Concurrent Training Effect: Cardio in combination with weight training limits explosive strength gains:
https://www.ncbi.nlm.nih.gov/pubmed/12627304
Building Muscle is highly dependent on the akt/mtor pathway:
https://www.ncbi.nlm.nih.gov/pubmed/23517348
Cardio Ampk pathway inhibits akt/mtor - which may inhibt strength gains if both endurance and strength training activities are combined:
https://www.ncbi.nlm.nih.gov/pubmed/17095931
Doing too much cardio with strength training also leads to less explosive power, reduction in motor unit recruitment, chronic depletion of glycogen, and site specific skeletal muscle transformations:
https://www.ncbi.nlm.nih.gov/pubmed/21425890
Fast-twitch fibers "type II" have a much greater potential for growth than slow-twitch fibers "Type I":
https://www.ncbi.nlm.nih.gov/pubmed/11454977
Increasing mechanical tension increases muscle size:
https://www.ncbi.nlm.nih.gov/pubmed/15335243
