{"id":140547,"date":"2022-10-16T12:01:06","date_gmt":"2022-10-16T06:31:06","guid":{"rendered":"https:\/\/centralrecorder.com\/im-a-personal-trainer-heres-how-to-get-super-toned-arms-like-j-lo\/"},"modified":"2022-10-16T12:03:31","modified_gmt":"2022-10-16T06:33:31","slug":"personal-trainer-heres-how-i-can-get-arms-as-toned-as-j-lo","status":"publish","type":"post","link":"https:\/\/centralrecorder.com\/personal-trainer-heres-how-i-can-get-arms-as-toned-as-j-lo\/","title":{"rendered":"Personal trainer. Here’s how I can get arms as toned as J-Lo."},"content":{"rendered":"\n
Jennifer Lopez, who married Ben Affleck in a stunning wedding, was the talk of the Internet. But Jennifer Lopez has been causing fans to scream for her arms. <\/p>\n
At 53, the actress and singer has been flashing some seriously toned triceps, and she\u2019s not the only one. <\/p>\n 7<\/span><\/p>\n<\/div> Michelle Obama (58) and Jennifer Aniston (53), both prove that having sculpted arms in your 50s can make you look younger.<\/p>\n The good news is, you don\u2019t need a pricey personal trainer to achieve the arms of your dreams. <\/p>\n Cecilia Harris (51), is a trainer and founder of Results Wellness Lifestyle App.\u00a0<\/p>\n \u201cAge-related muscle loss is something that\u2019s not spoken about enough. It\u2019s called sarcopenia and, I hate to tell you this, but it starts to happen as soon as we turn 30. <\/p>\n “From then, we begin to lose as much as 3-5% of our muscles each decade \u2013 which might not sound like a lot, but it\u2019s huge.\u201d<\/p>\n So is it too late to get J.Lo\u2019s arms? <\/p>\n \u201cAbsolutely not,\u201dCecilia. <\/p>\n \u201cThe great thing about our bodies is that they respond to lifestyle changes super-quickly, so adding movement into your life and changing little things can reverse muscle loss and get those arms toned sooner than you think.\u201d<\/p>\n It\u2019s simple: if you don\u2019t use your muscles, you lose your muscles. Arm muscles can be very small. <\/p>\n Cecilia says: \u201cThis is a good thing when it\u2019s an area we want to work on, because it means they can be strengthened with less effort than bigger muscles, like the bum.<\/p>\n \u201cThe first piece of advice I would give is, don\u2019t be afraid to lift things as you age. Lots of women worry they are going to pull their back or hurt themselves, and while it\u2019s true that we need to be careful, if we fear exercise or holding things that have a bit of weight to them, our bodies give up on keeping us strong. <\/p>\n “So pick up those shopping bags and walk home holding them, and lift those grandkids.\u201d<\/p>\n Protein is essential for maintaining a healthy body and strong muscles, especially as we age. <\/p>\n \u201cCommon mistakes people make when trying to lose weight or achieve muscle definition is to cut out food groups or eat less, rather than focus on what they are eating,\u201dCecilia. <\/p>\n \u201cProtein supports our muscles and keeps energy levels up for a long time, preventing snacking.\u201d <\/p>\n But according to research, we\u2019re not consuming enough \u2013 46% of adults in the US don\u2019t consume the recommended amount of protein,* while in the UK one study found more than half of those over 65 didn\u2019t consume enough.**<\/p>\n Experts believe that the RDA for women should be 46g. <\/p>\n Cecilia says: \u201cAim to have a portion of protein with each meal. A typical day could be: two eggs on toast at breakfast; chicken, veg\/salad for lunch; and chilli con carne with brown rice for dinner.\u201d\u00a0<\/p>\n \u201cThese moves are perfect for toning up your arms in your 50s,\u201dCecilia. <\/p>\n Repeat each of these exercises 12-15 times. <\/p>\n You can take a 30-second break, then go back to the exercise. <\/p>\n You can do the entire circuit four times per week, or just one exercise each day. <\/p>\n If you don\u2019t have access to weights, you can use bottles filled with water, shopping bags or your body weight.<\/p>\n 7<\/span><\/p>\n<\/div> Chairs are great for toning your arms’ tops. <\/p>\n Put your hands on the chair edge or sofa, and move your feet forward with your knees bent. <\/p>\n Your arms should be straight with your body in front of the seat. Keep your elbows close to the surface and bend them to lower. <\/p>\n For a lift, press your fingers into your hands.<\/p>\n 7<\/span><\/p>\n<\/div> Ideal for strengthening the inner arms. Keep the weights at your sides, straighten your arms. <\/p>\n Reach your elbow towards your shoulders and then bend at the elbow. For a second, hold and then lower slowly.<\/p>\n 7<\/span><\/p>\n<\/div> Place your hands on your knees, then lift your weight forward to your wrists. <\/p>\n Now, slowly lower your chest toward the floor. Bend at your elbows. Once you get to the floor (or you can\u2019t hold it any longer), allow your chest\u00a0to drop to the floor, and release your hands. <\/p>\n Place your hands back and push yourself up to the starting position.<\/p>\n 7<\/span><\/p>\n<\/div> You can add an additional challenge by using weights in your hands. Standing tall, with your shoulders back and your arms out to the sides, you can challenge yourself. <\/p>\n For 30 seconds, keep your arms straight and move in a single direction. You can reverse the direction.<\/p>\n<\/a><\/p>\n
You can use it or you could lose it<\/h2>\n
Take care of your muscles\u00a0<\/h2>\n
Your protein guide<\/h3>\n<\/p>\n
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Bingo-wing exercise<\/h2>\n
Tricep dips<\/h2>\n
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Bicep curls<\/h2>\n
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Kneeling arm torch<\/h2>\n
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Broad arm circles<\/h2>\n
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Rows<\/h2>\n