How to Do Intermittent Fasting: 19 Popular Questions Answered (Backed by Science)
Read More
Ask most women about their “problem” areas and they’ll probably mention their triceps – and sometimes their butt or love handles.
That’s because fat stored in the back of the upper arms is notoriously stubborn to get rid of – ranking right up there with thigh fat. And, unfortunately, a lot of women carry extra fat around their triceps.
That leads them into doing hundreds of reps of arm exercises, without getting the results they want. Here’s the truth: while doing arm exercises will strengthen and sculpt arm muscles, those muscles will still be hidden beneath a layer of fat.
The idea that we can “spot train” specific areas of our body to lose fat from is a myth (1). Building muscle beneath fat, while still a good thing in terms of getting fitter, will not “eat away” the fat above it.
It takes shedding fat from your entire body to eliminate fat from even the most stubborn areas.
But, before you hop on the treadmill, I’m here to tell you there’s a better (and way more efficient) way to burn fat fast. And it’s all about doing compound exercises.
Read on to see how to get started using compound exercises, then check out some amazing triceps workouts for women that will get your arms in shape to show off after the fat melts away.
Compound exercises, especially when done as part of an interval-style workout, are one of my favorite ways to shed fat fast.
This is because compound exercises are full-body movements, meaning they not only work several major muscle groups at once, but also give you an awesome cardio workout.
In fact, studies show that this type of exercise actually burns body fat more efficiently than long hours of steady-state cardio on the treadmill (I hate to tell you that you’ve been wasting your time, but …) (2).
So what exactly are compound exercises?
They’re movements that engage the whole body, often using heavier weight – exercises like deadlifts, squat-presses, walking dumbbell lunges, pushups, and renegade rows.
Combining these into an interval workout like in the sample below will reveal toned arms in no time.
In this workout, we’ll perform 2 to 3 sets of the circuit below, with 10 to 15 seconds rest between sets, and roughly 45 to 60 seconds rest between each circuit.
The workout should take roughly 20 to 25 minutes and be performed three times per week for maximum fat burn.
For our interval cardio we’ll be using a jump rope, but you can also perform high knees, use a stationary bike, or even sprint on the treadmill. They key is to rest as little as possible and go all-out during your cardio interval. You should be quite breathless.
Exercise One: Renegade Row (8 to 12 reps)
Cardio: 40 seconds jump rope
Exercise Two: Squat Press with Dumbbells (8 to 12 reps)
Cardio: 40 seconds jump rope
Exercise Three: Deadlift (6 to 8 reps)
Cardio: 40 seconds jump rope
Exercise Four: Push Ups (10 to 15 reps)
Cardio: 40 seconds jump rope
Exercise Five: Lunge Press (8 to 12 reps each leg)
Cardio: 40 seconds jump rope
WhatsApp is a cross-platform smartphone messenger available for BlackBerry® and 4 other major handsets. WhatsApp Messenger utilizes your existing internet. Know how to Download BBM for PC Download Phones. Here Quick Guidelines for How to Download and Install Whatsapp Messenger apk for Blackberry to enjoy free texting
Repeat the entire circuit 2 to 3 times.
Now that you’ve starting shedding body fat, you can get to work on sculpting that stubborn triceps area for the great reveal.
Below are three different triceps workouts that are quick enough to add on to the end of your compound workout 2 to 3 times a week.
I’m a huge fan of bodyweight workouts because not only are they effective, they’re also functional. They can literally be done anywhere at anytime for free, so we’re left with no excuses when it comes to getting in a quick workout.
Below is a quick full bodyweight tricep workout you can use in your upper body routine, or tack on the end of a full-body workout for extra arm action.
Repeat this circuit three times through, with minimal rest between exercises and a minute or so rest between circuits.
1. Push-Back Pushup
2. Triangle Pushup
3. Side-Lying Pushup
4. Chair Dip
This killer triceps workout requires only a pair of dumbbells and a readiness to feel the burn.
You can tack on this quick finisher to the end of a full body workout to give your triceps some extra attention.
Perform two rounds of circuit 1, resting for 30-60 seconds between circuits. Once you’ve completed three rounds, move on to circuit 2 for two rounds.
Circuit 1:
Tricep Extensions
Tricep Kickbacks
Circuit 2:
Dumbbell T Pushup
If you’re a beginner, you can perform this exercise on your knees to build strength.
Dumbbell Elbow Tuck Pushup
This challenging workout combines heavy dumbbell triceps exercises with endurance-testing bodyweight exercises for a fully-rounded quick triceps workout.
Complete this entire circuit three times through, with minimal rest to get your heart rate up. Rest for 30 seconds to a minute between circuits.
Dumbbell T Pushups
Heavy Tricep Kickbacks
Triangle Pushups
Side-Lying Pushups
Chair Dips
Using compound exercises in conjunction with these triceps workouts will give your triceps fat no choice but to melt away (along with the rest of any unwanted body fat – a side effect practically everyone loves!).
Push yourself, feel the burn, and you’ll be showing off toned arms in no time.
Want even more? Get slimmer, fitter, and sexier with the Fat Blaster Workout.
This workout – which combines a combo of strength and cardio workouts to really blast the fat – includes an instructional video, workout tracker, and follow-along audio.
It’s a $29 value, but it’s yours FREE! Click the banner below to download the workout now.
Yuri Elkaim is one of the world’s most trusted health and fitness experts. A former pro soccer player turned NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet, his clear, science-backed advice has transformed the lives of more than 500,000 men and women and he’s on a mission to help 100 million people by 2040. Read his inspiring story, “From Soccer to Bed to No Hair on My Head” that started it all.