Body Weight as a Tool

When people think of buff or toned arms, weights or kettle bells usually come to mind first but what I have found is that body weight is another tool that is cost efficient and a great way to get the same results. By using body weight you can either tone and lean out or start to build the muscle you've been craving, which all depends on the amount of reps and type of movements. Below are exercises that I have found to have toned my arms in a matter of weeks that I think everyone should try if they are trying to achieve the same results.

    Regular push ups are a great place to start toning and strengthening your arms. For beginners, start out with short sets of a low rep count. For example, 3 sets  of 5 push ups or 2 sets of 10 push ups

 Push up and rotating not only works arms but core as well. Finding your balance is key but may take a while to adjust. Deep breaths help find your inner balance especially when you start to feel the burn. Once you have completed the move, return to a straightened arm plank and then slowly lower down to rest.

Diamond push ups focus on arms and your chest muscles as well. This exercise is great for toning those tank top muscles and will help with posture as well. These are a bit more intense than regular push ups so make sure you don't overdue it the first couple times you try it out. You will feel this the next day!

Tricep dips are another great exercise for tank top and dress weather. This move can transform from a low intensity movement to a high intensity movement simply by adding greater space between you and the floor. When starting out, try the floor for the first couple days and as you get stronger use benches, the side of couches,  chairs, or whatever else you can find that furthers your distance. 

Wide arm push ups are definitely a challenging move that take time to build up the proper muscle to execute successfully. Don't let your size of shoulders, being narrow or wider, be an excuse for quitting! Start with your arms shoulder width apart and then slowly widen them. As you get stronger you may increase the width of your arms but at a safe distance that doesn't compromise you from the push up motion.

• http://www.popsugar.com/fitness/Best-Bodyweight-Exercises-30828261#photo-34243403

Super Foods

   Although exercise is an important tool for becoming fit, the real deciding factor of a healthy lifestyle lies within something you do every day: Eat.

   You may be able to run miles, lift heavy weights, or be able to do plank holds for endless amounts of time, BUT the real exercising tool that makes the difference is your diet. The word "diet" has had a bad reputation of starving people, limited options, and overall calorie counting. This is absolutely wrong. I define the word "diet" as a clean, smart eating. This clean, smart eating means that you can have whatever you want with moderation AND with substitutions. 

   Instead of regular brown or red potatoes, substitute them with sweet potatoes. Instead of butter, use coconut oil for the same effect and less fat. Little adjustments like these allow your results to flourish and not only helps you achieve your goal weight, but also makes you feel on top of the world as well. It is amazing how much changing your eating habits can do to your stamina, energy, and overall body-wellness.

   Below I have a list of clean eating guides that will make all of the difference to your fit lifestyle. The key thing to remember is that you don't have to sacrifice taste for fitness.

 
Certain oils that contain a lot of saturated fats are cooking oils and butters, which can be easily replaced with coconut oil, olive oil, flax oil, avocado oil, rice bran oil, or almond butter. 

Super fruits such as goji berries and avocados are another great way of getting vitamins and energy for the day. Other great fruits are pineapples, grapes, figs, pomegranates, mangos, strawberries, blackberries, acai, grapefruits, pears, peaches, kiwis, and much more

Vegetables are a great way to integrate nutrition with  great taste. You can also add your own spin on them by grilling, baking, breading or sautéing them: brussel sprouts, asparagus, cauliflower, broccoli, garlic, zucchini, kale, leeks, spinach, and more.

  

 Spices are another important factor to clean eating. These spices really get your system going with a little kick of flavor: turmeric, cayenne pepper, cinnamon, garlic, nutmeg, oregano, paprika, thyme, basil, cilantro, parsley, dill, mint, lemongrass, peppermint, fennel, ginger, black pepper, just to name a few.

Grains are a another key to a healthy and cleaner diet such as quinoa, oat flour, coconut flour, almond flour, wild rice, buckwheat, its, teff, brown rice, rice noodles, rice flour, teff flour, and more.

• http://coconutoil.com
• http://www.womenshealthmag.com
• http://www.pingminghealth.com
• http://blog.junbelen.com
• http://www.acozykitchen.com
• http://www.eating-for-england.com
• http://img1.cookinglight.timeinc.net
• http://images.wisegeek.com
• http://www.savoryspiceshop.com/
• https://lh6.ggpht.com