7 Day Jiggle-Free Arms Weekly Workout Challenge

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Greater is the number of people who are struggling with fat arms. Their dream is to see their arms toned and in a perfect shape. If you are listing yourself among those people, the following article will help you how to make your dream come true. Following is a workout plan for 7 days, during which you will need to perform 5 easy exercises that after a short period of time will lead you to strong and defined arms.

  1. First Day

– perform 5 arm circles;

– perform 5 chair dips;

– perform 5 walking planks;

– perform basic planks in a period of 5 seconds; and

– perform 5 burpees.

  1. Second Day

– perform 10 arm circles;

– perform 10 chair dips;

– perform 10 waking planks;

– perform basic planks in a period of 10 seconds; and

– perform 10 burpees.

  1. Third Day

– perform 15 arm circles;

– perform 15 chair dips;

– perform 15 walking planks;

– perform basic planks in a period of 15 seconds; and

– perform 15 burpees.

  1. Fourth Day

– perform 20 arm circles;

– perform 20 chair dips;

– perform 20 waling planks;

– perform basic planks in a period of 20 seconds; and

– perform 20 burpees.

  1. Fifth Day

– perform 25 arm circles;

– perform 25 chair dips;

– perform 25 walking planks;

– perform basic planks in a period of 25 seconds; and

– perform 25 burpees.

  1. Sixth Day

– perform 30 arm circles;

– perform 30 chair dips;

– perform 30 walking planks;

– perform basic planks in a period of 30 seconds; and

– perform 30 burpees.

  1. Seventh Day

– perform 35 arm circles;

– perform 35 chair dips;

– perform 35 walking planks;

– perform basic planks in a period of 35 seconds; and

– 35 burpees.

Following are the detailed directions how each exercise needs to be performed.

  1. Arm Circles

Start the exercise by standing on both your knees and place your arms out from the sides in a straight position. As this your arms need to be perpendicular to your torso and parallel with the ground. Make the first movement by performing circles of around 1 foot in diameter with each of your outstretched arms. Make repetitions of the same movement but this time in the opposite direction.

  1. Chair Dips

Start the exercise by placing your hands on a bench or stable chair. The same need to be on a distance same as the distance of your shoulders. Extend your legs out in front of you so that you will be able to drive your butt off the front of the bench or chair. In order to lower your body towards the floor, bend your elbows slowly until the same form and angle of 90 degrees. When you will be at the bottom of the movement, you need to straighten your elbows by pressing your body down to the bench. Then you may return to the starting position.

  1. Walking Planks

Start the exercise by placing your body in a plank position. As you are maintaining your rigid plank form, push your body off the floor and one by one elevate your arms so that you will get into a press-up position. Then you may return to the starting position.

  1. Basic Planks

Start the exercise by placing your body into a push-up position. This means that the upper part of your body should be in a same straight line with the toes and elbows. Your elbows and toes need to be lifted a little bit. Try to stay into this straight position, breathe deeply, and feel how your muscles are turning into strong ones. At the next point you will need to contract your muscles, but pay attention to divide the body weight equally in the both legs and elbows, so that you will maintain balance and strength.

  1. Burpees

Start the exercise by placing your body in a standing position so that your feet will be on a distance same as the distance of your shoulders. Then lower your body until the same reaches a squat position. Place your hands in front of you on the floor so that you can bring your feet back. The chest should be lowered to a push-up position. Then bring your chest back up, bring your feet in a starting position and quickly jump up into the air and clap your hands above your head.

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Source: female-fit-body.com

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What Digests First, Protein, Carbohydrates or Fat?

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What Digests First, Protein, Carbohydrates or Fat?

Carbohydrates, as the body's primary source of energy, generally pass through the digestive tract more rapidly than either protein or fats. Protein digests faster than fats. Some carbohydrates digest more quickly than others, depending on the type of sugars and starches they contain, while others, such as fiber, don't break down at all in the digestive tract.

Carbohydrate Digestion

Carbohydrate breakdown begins in the mouth, as enzymes and the mechanical act of chewing start to break them down before they even reach your stomach. Although carbohydrate breakdown continues in the stomach, most carbohydrates, with the exception of alcohol, are absorbed in the small intestine. Your body can only absorb simple sugars. Cells that line the small intestine secrete enzymes that break complex carbohydrates down into simple sugars.

Variables in Carbohydrate Digestion

Carbohydrates are defined by the number of chemical bonds they contain. Simple sugars, called monosaccharides or disaccharides, contain just one or two chemical bonds. Simple sugars include monosaccharides fructose, galactose and glucose and disaccharides lactose and sucrose. Complex carbohydrates, also called oligosaccharides and polysaccharides, must be split apart into simple sugars before your body can absorb them. Starches found in vegetables and whole grains fall into these categories.

Fiber, a type of carbohydrate that generally can't be used for energy, remains intact until it reaches the large intestine, where a small amount is broken down by bacteria and absorbed. Fruits, vegetables and whole grains all contain some fiber. The small intestine absorbs only a limited amount of sugar alcohols, such as mannitol and sorbitol, which are used as dietetic sweeteners.

Protein Digestion

Protein breakdown occurs mostly in the stomach, where stomach acids uncoil the protein strands. Pepsin, an enzyme secreted by the stomach, breaks the strands down further. Trypsin, another enzyme, splits the protein strands into molecules containing one, two or three amino acids in the small intestine. Nearly all the protein in foods is digested, with the remainder passing through the large intestine.

Saving Fats for Last

Although fats leave your stomach more slowly than either carbohydrates or proteins, very little fat digestion occurs in the stomach. Bile from the liver prepares fat for the breakdown by emulsifying it, making it soluble in water. Emulsification makes it easier for enzymes to break the fat into smaller pieces for digestion. In the small intestine, the pancreatic enzyme lipase splits fats into fatty acid and glycerol, which your body then absorbs.

 

Source: healthyeating.sfgate.com

 

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A Quote for You!

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Have patience.

“Someone is sitting in the shade today because someone planted a tree a few years ago.”

People are so impatient. They don’t want to spend hours at the gym. Instead, they want to do one workout and wake up with a six-pack. Unfortunately, that’s not how life works.

Significant progress requires a substantial amount of patience. You might have to dedicate many hours, days, weeks, months, or years to the pursuit of your goal (depending on its size).

But don’t be afraid of that, because here's the good news according to Warren Buffet. Most people are too impatient and once they realize how much time and effort is involved in something, they often stop doing it. They return to playing small because it's easier. In other words, you'll find less competition at the top, where only the patient can survive.

 

 

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