How to Tone Sagging Arms Instantly in Less Than 5 Minutes

How fast do you want to see results? Yesterday right?

With all the advances in technology and communication, we have become a nation of people who cannot have things given to us fast enough. When we want something, we want it now, in seconds, and nobody wants to wait.

The same goes for your changing your body, and toning and sculpting your arms.

Most people pick up an exercise program and, if they don't see results in a week's time or less, they give up and move on to the next thing.

After all, in the fitness industry, the typical amount of time that trainers say you will see results is about 8 weeks. The problem with that, is it's hard to stay motivated for 8 weeks while you hope that you are doing the right thing; especially when it comes to something like saggy and flabby arms.

What if you only have a few weeks before you need to wear a sleeveless dress?

What if you have a formal function coming up, and you want to look you absolute best?

What if you start a program, and then realize as the days close in on the event that you haven't made an ounce of progress because you've been following the wrong program?

Sounds like a scary situation right?

So is it possible to see results sooner? And I mean really soon, like a matter of a few days, soon?

The answer is a resounding YES!

In fact, many professional bodybuilders and fitness models know this very secret.

If you go back-stage at any bodybuilding competition, you will see tanned and oiled up bodies everywhere, frantically exercising with fitness bands, dumbbells, and doing pushups, chinups and other various exercises.

This is called 'pumping up' and it is essential for success on any stage where you need to look your best.

Models (both male and female) are known for doing this before a photo shoot as well.

This type of 'pumping up' moves water from under the skin (which gives a flabby and soft appearance) and moves it into the muscles giving you a toned and defined look. Not bad for results in less than 10 minutes hey?

Now don't get confused with "bulking up", because this won't make you have huge bulging muscles. However, it will temporarily firm and tone the muscles you do have; giving you a sleek, sexy appearance.

What this means for YOU, is that the next time you have a hot date, want to look extra great in that swimsuit before you step on the beach, or even want to get a few extra looks on the street when you step out; you can do a quick set of body weight exercises (like crunches, pushups, and squats) and look better INSTANTLY.

I recommend getting a fitness band and doing three to four sets of tricep pushdowns with only 15 seconds rest between sets. Keep the reps high (in the 15-20 rep range) and make sure to squeeze the muscle hard at the contraction point of each repetition.

This will give you great results that are actually visible, and it will only take you a few minutes before you head out the door.

Now how is that for fast results?

Want more free info on how you can permanently eliminate saggy and flabby arms? Visit my blog and sign up for your free subscription and report on how you can achieve toned and sexy arms at http://www.flabfreearms.blogspot.com

Rylan Duggan

RK, BHK, CSCS, NSCA-CPT

BCAK Practicing Kinesiologist,

Personal Health and Fitness Consultant,

Certified Strength and Conditioning Specialist,

NSCA Certified Personal Trainer

Female Bodybuilding - A Condensed History of the Sport

In the Beginning

As you can guess, the sport of bodybuilding began with the men. Competitive male bodybuilding started in the very late 19th century. The most prestigious competition for men today is the Mr. Olympia contest.

Here Come the "Girls"

Female bodybuilding noticeably came on the scene in the late 1970s. The first official female contest in the U.S. was the Women's National Physique Championship in 1978. The most prestigious title for women today is Ms. Olympia, which started in 1980 as Miss Olympia. The Ms. Olympia competition is currently the top competition for professional female bodybuilders.

The National Physique Committee sponsors the top amateur level competition for women in the U.S. Interestingly, contestants in this competition are required to "maintain a feminine look. Extreme hardness and extreme muscle size is not acceptable." Besides these two competitions, there are many other organizations and contests for female bodybuilders all over the world.

Mainstream Exposure and Acceptance

In the 1980s, female bodybuilding started to get some mainstream exposure due to some "scandals." A couple of female bodybuilders had posed for Playboy magazine. They were suspended from competition for a year for doing this. The movie "Pumping Iron II: The Women" and some small television coverage of the females' contests - usually months after the actual competition and used only as TV filler - provided additional coverage. The Ms. Olympia competition in 1991 was the first female bodybuilding title to be televised live.

More Controversy and Some Double Standards

Since the beginning of recognized female bodybuilding contests, there has been a level of controversy and/or conflict found in the rules and judging panels of the bodybuilders' governing organizations.

Mostly, the conflict has to do with how "feminine" the women bodybuilders are supposed to be while at the same time being very muscular. For example, in 2000, new guidelines introduced by the International Federation of Body Building and Fitness (IFBB) stated that women would be judged on "healthy appearance, face, makeup, and skin tone." The IFBB also said that women would be judged on "symmetry, presentation, separations, and muscularity BUT NOT TO THE EXTREME!" (The caps and exclamation point were in the original guidelines.)

In 2004, IFBB introduced a "20% percent rule," requesting that "female athletes in Bodybuilding, Fitness and Figure decrease the amount of muscularity by a factor of 20%." These kinds of double-standards and ever-changing rules can get confusing!

The Sport Continues to Grow

In spite of the difficulties of the double standards, and the fact that extreme discipline and commitment is needed for the sport, female bodybuilding continues to grow in popularity as more women are drawn to weightlifting and the athleticism of the sport.

To read about the current criteria for the sport of female bodybuilding and the mandatory poses for women competitors, visit the website below.

About the Author:
Debra G is an over-40 health and fitness nut. She is the owner and editor of Weight Training for Women, a site dedicated to women's health and fitness through proper nutrition and exercise.

Fantastic Physique Photos - Tips For Taking Great Bodybuilding Pictures

Most aspirant or established bodybuilders take a lot of pictures of themselves during their quest for the perfect body. This is not a sure sign of narcissism though as these photos will be an excellent graphic record of progress during various stages of the process. It makes a lot of sense then to invest in the best photographic equipment one can afford at an early stage and also to spend a bit of time perfecting the techniques needed to take good solo bodybuilding pictures.

These points are often neglected, a fact amply demonstrated by the masses of really bad self taken bodybuilding pictures one sees. Bodybuilding is a sport that's success is judged visually, both on stage and in pictorial form. If, for example, the venue lighting is bad on the day of a contest, contestants are going to have a hard time getting the maximum visual impact across in their routines. They may be seen clearly, but if the lighting is too muted or harsh and not placed correctly, muscle definition may be far less apparent and poses not as effective.

The same principles apply to shooting your own bodybuilding pictures. You are going to be spending a huge amount of time, effort and money on your sport so it is senseless to neglect the photographic component of your equipment. Fortunately it's not necessary to spend thousands on a studio grade setup. Digital cameras are getting better and cheaper each year and it's possible to get an intermediate level digital with good optics and high megapixel sensor for a very reasonable price. The only other critical item in a basic photographic setup is a tripod. Again, really good examples can be had at prices that won't decimate your bank balance.

Let's start by looking at camera choices. This, being the core of your photographic equipment, should be the absolute best example you can afford. In today's environment it doesn't make much sense investing in a film camera (if you can still find one that is). Digitals simply offer so many advantages that they represent the only serious option when considering camera choices. Always try and stay with the big names as optic and component quality is usually better as is the after sales service. Brand names such as Nikon, Canon, Sony, Pentax, Olympus and Konica Minolta are always safe choices. Kodak, HP, Panasonic and FujiFilm also make decent cameras. One feature that would be a definite plus in a camera is a remote. This will allow for a lot of flexibility when shooting solo bodybuilding pictures.

 Photography is making magic with light. Lighting is possibly the most important factor in any photographic genre, and particularly so in taking bodybuilding pictures where muscle definition is so critical in creating visual impact. Again it's not necessary to break the bank. Any fairly intense, directable light source will get the job done. For best results try and get two separate light sources set up at approximately 45° to your pose position and situated behind the point were you are going to set up your camera. Try to avoid using flash unless you have a flash diffuser as flash tends to wash out too much subtle detail. Remember that a high light position will emphasise shadow at the bottom of the muscle structure while a lower position will do the same for the lower abs but also possible detract from your chest.

Your camera should always be placed on a tripod to avoid any blurring that will play havoc with definition in your shots. If you have a portable, full length mirror it helps to place it almost directly behind the camera so that you adjust you poses for maximum effect. Just remember to look directly at the camera again before taking the shot. Keep unnecessary clutter out of the background that can detract from you as the focal point. This is especially true of items that could possibly cause a bout of blushing at a later stage!

Personal preparation for taking bodybuilding pictures should include the following points:

Body hair should be removed as it detracts from muscle definition in bodybuilding pictures.
Try to avoid eating for approximately an hour before you take the pictures. A recent meal will distend your stomach and ruin your profile.
Pump before you shoot, and no, that's not XXX grade movie advice either. A short workout prior to taking the pictures will increase blood flow and muscle volume.
Skin tone and highlights are essential in showcasing muscle development in bodybuilding pictures. Concentrate on maintaining a good tan and oil up to increase highlights. This will really define your muscle mass.
Practice good pose. Suck in that gut and keep you back straight or slightly arched back. When applying tension try to make it look effortless and smile! No war faces here.
Once the pictures are taken you can use software to edit the results if you can and are so inclined. Skin blemishes can miraculously disappear and lighting and exposure adjusted to maximise the effect. Superimposing Mel Gibson's face is not on though!

It is impossible to briefly cover all the different techniques and settings that can be applied to get great results in bodybuilding pictures. Experience will quickly teach you how to maximise the results though and if you use the preceding tips you'll soon be able to build a flattering portfolio.

Want to know where you can find about Beginner Bodybuilding Must-Knows, like bodybuilding pictures and muscle definition - Just visit bodybuilding4all.com

How to Get Started in Bodybuilding

When first starting in bodybuilding you are normally, unfit, overweight and, in total, just out of shape. There is a good chance that you are on a wrong diet with a higher calorie intake in the form of carbohydrates, protein and fat, but mostly fat, than what you need, and probably inactive, a real couch potato.

The question is where to start. You might think of first note down your weight and other measurements so as to follow your progress as you go. That will definitely motivate you to carry on when noticing your progress. At first you will find an increase in weight. Don't be disappointed, this is because you are gaining muscle and muscle weigh more than fat. You will see a decrease in your measurements though.

For a bodybuilder it is very important to eat enough. When you don't eat enough your body will starve and you won't be putting on that wished for bulk but fat.

Not all body types have the same results. Some bodybuilders suffer to gain bulk and are called "hard gainers". They also can't shake of additional pounds. Others find it easier to throw off spare pounds and this is because of their body types. It doesn't matter what your personal problems are, there are basic dietary principles that can provide a substitute diet for the core of hopeful bodybuilder.

When working out your body actually uses up muscle tissue as protein. This needs to be replaced at a higher rate as what it's used. As a general rule, eat lean meats and not fatty meat. What work well are portions the fishes, boiled crab, shrimps, crayfish, turkey with skin removed and chicken also with skin removed. Eggs are also good sources of protein.

Replace vitamins as soon as possible, this is necessary to keep your body healthy. Rather take natural vitamins and minerals, in the form of fruits and vegetables, than supplements. Green vegetables are definitely a very good source of all your important vitamins; it is recommended that you consume plenty of cabbage, spinach, broccoli as well as asparagus.

Your need of carbohydrates is done with grains. You will need sources of whole grains like rolled oats. Rather eat brown rice than white rice; it's full of fiber which is much needed to keep your intestines working well.

Intake of animal fats must be reduced as far as possible. Consume dairy products that are low in fat such as low-fat cheeses, yogurt and milk.

When you want to increase bulk and muscle, you will need more sizable meals and this will be unmanageable if you solely consume three times a day. Because of the increased size of meals you now need to take in it calls for consuming the nutrition over an extended period which calls for smaller meals one to two hours apart instead of four or more.

Consume for fat-burning and your metabolic process overall. Five or six small-scale meals per day as opposed to bountiful meals three times per day you will digestive system will be able to manage. Include protein in each meal with protein of a plant origin like peas, beans and protein from thin meats, low-fat dairy or egg.

The secret of achieving this health and trim muscular body you have to do a lot of cardiovascular exercise. These exercises are exercises that involve the large muscles like legs. It helps to make your heart and lungs stronger.

Cardiovascular exercise has lots of health benefits like lowering your blood pressure, and also it can burn lots of calories especially for those who want to lose weight. Cardiovascular exercise gets your body fit and healthy and your whole body working better. During cardiovascular or aerobic exercise oxygen gets continuously delivered to your muscles but also to your brain.

Half hour of aerobic training a couple times a week just isn't going to be enough to keep you healthy. It has been recommended by the medical experts on training Americans, ALL of them, men and women, should strength train at least twice a week to work all the major muscles as well as doing some aerobic activity.

Start your exercise routines by taking your body's condition at this stage into account, beginners should start slowly and don't overdo it. Muscle building that involves the whole body such as squats, bicep curls and bench presses are the best to do as they burn more calories and involve big groups of muscles, the so called cardiovascular exercise. Alter your program every month and a half or so to avoid boredom, your body getting used to the exercise and then plateaus in muscle building. To keeping your muscles toned isn't necessarily about continually lifting heavier weights. Men and women can follow the same guidelines as far as muscle building and cardiovascular fitness is concerned but calories intake and workout length may need to vary as it is the case between individuals anyway.

Jeremia van Loggerenberg invites you to visit his article site http://bodybuildingtraining.profarticles.com/ for the latest articles on bodybuilding issues and bodybuilding training.

Bodybuilding Females

So you want to join the ranks of bodybuilding females? But you still wrestling with the question of Size zero or well toned body ... hmm! Tough call. Size zero is about keeping your bones together in a skin bag and a well toned body is about getting that "Baywatch babe" you have been hiding, out in the open. No brainer decision really!

Bodybuilding females are the picture of health, satisfied and have good body symmetry. Over the last few years there has been a huge increase in the number of women bodybuilders. There is far better understanding amongst women of what can be achieved by bodybuilding than ever before.

It was believed that women could not build muscle due to the high levels of estrogen and lack of testosterone in the female body. Whilst it is true that men can build muscles easier than women, women most definitely can build muscle without too much effort or the use of testosterone shots. In fact the process of building muscle in women is the same as men.

Besides the obvious benefit of turning a few heads with that "Baywatch Babe" body, there are more great benefits for bodybuilding females. By increasing the bodies muscle mass you can greatly improve you strength, minimize the effects of aging by decreasing muscular atrophy (especially if you are 40 or over). And here is a real biggy...because you have built some really great and shapely muscle your body's metabolic rate just went through the roof. So you can have that delicious cheese cake whilst your size zero friends have some or other green thing.

Now we need to just clear up two myths.

Myth 1 is that when you stop building muscle that it will instantly turn to fat. Well this is not true as it is impossible for muscle to turn to fat. What happens when you stop exercising is that your body tries to get to its optimum state i.e. lean and mean, so is simply uses that well built muscle as an energy source. If you carry on eating the same amount you did whilst exercising then the obvious will happen. You will get fat...so that's how muscle becomes fat.

Myth 2 is that the process men use to build muscle is different from women. The process is the same. Its all about stressing the bodies muscle by lifting the heaviest weights possible until you can not anymore. This failure to pick up the next weight should occur between 5 and 7 repetitions. Then all you need to do is progress further each weak by increasing the weights. And hey presto Baywatch Babe will come out to play. So join the ranks of the bodybuilding females today!

8 Things you Must do in order to Build that Baywatch body [http://www.ibuildmuscle.com/bodybuilding-females.html].

Rich Powers is a Body Building Enthusiast and webmaster of http://www.iBuildMuscle.com