Nancy Onyett, FNP-C

Upper Body Toning

Training the upper body requires  dedication to perform sets with intensity and stay on a clean diet.  If intensity and or a clean diet  are missing then  toning and cutting  just doesn't work. How many times have you gone to the gym and you see people there that look the same all the time? It is because they are just there lifting weights without a goal. I encourage anyone who reads this post to first set a goal. What is it I want to achieve and how dedicated am I? If this is in place then what you put into the training is what you will get out of it by wearing it.

The diet needs to be cleaned up. I recommend 6 small meals per day consisting of a protein with a carbohydrate. The prior blog "Low Glycemic Food List" should be copied and followed. Only the foods on this list are allowed to achieve toning and cuts in the upper body. They are low fat and have a low glycemic index which allows insulin to stay stable without spikes. This is crucial because insulin that is stabilized allows fat loss.

Upper Body:  1 set equals first exercise then superset immediately second exercise. Rest 1 minute between sets.

Shoulders sets of 4 with supersets (ss).

Shoulder press moderate wt. x 15 reps, ss with upright rows moderate wt x 15 reps. Repeat this sequence x4 sets gradually increasing the weight with each exercise but must keep reps high at 15.

Side laterals lighter weight 15 reps. ss bent over rear delts lighter weight x 15 reps.  Repeat this sequence x 4 sets -max weight on side laterals and rear delts is 15#

Chest flat moderate wt. x 15 reps, ss upright chest  moderate wt x 15 reps. Rest 1 minute between sets. Repeat this sequence x 4 sets increase weight with each set.

Traps, shrugs with moderate wt x 15 reps sets of 4. Women should not go over 50# each side or traps will get very big.

Back/Lats.

4 sets of pull ups wide grip overhand assisted all way up and all way down x 10 reps ss. one arm rows moderate weight x 15 reps. Assisted means someone is guiding you up but letting you pull your weight till you can't pull anymore. By going all the way up you get full flexion of the lateralis muscle group and going all the way down allows the stretch in this group.

Triceps/Biceps

Triceps overhead pull moderate wt. x 15 reps ss tricep pushdown moderate weight x 15 reps. Repeat this sequence x 4. Rest 1 minute between sets. Last set start to drop weight each time and keep going till 3rd set complete. It is 3 sets of burnout.

Biceps standing curls with wide grip moderate weight x 15 reps ss one arm isolated (sitting with elbow planted firmly into inner side of leg) biceps lighter weight x 15 reps.  Repeat this sequence x 4. Last set start to drop as above for 3 sets of burnout. 

This session may have to be broken up into chest/ shoulders, back, then triceps/biceps because the intensity of it will be too much. In the end after completing a workout using this routine you should feel the burn and difficulty raising your arms. Delayed soreness comes  approximately 1-3 days later and can be painful because muscle is torn down and restructured from the intensity with this routine.

If you divide the upper body routine up into 3 segments on separate days or splits one session in Am and one session in PM there will be better focus and performance. What is most important is maintaining correct form to prevent injury. In the beginning, each body part should be done one day a week then it can be increased to 2 days per week once you are used to the routine.

To change your physique it takes dedication and work along with the diet and cardio for fat burning. This routine should be changed up to another  more challenging routine after 8 weeks of training.

Good Luck and please send me your feedback.

 

Low Glycemic Food List

I am posting a low glycemic food list to follow up with the Medical Weight Loss blog for those who are new to the Weight Loss Program. I urge you to eat up to six times a day in portions the size of your palm except where indicated. The list is complete in low glycemic carbohydrates, proteins and low fats which helps to promote weight loss. If you follow this list and do the recommended exercise that is prescribed to you then slowly you will lose the weight up to two pounds per week.

Beans--navy, black, pinto or kidney provide high nutrient values.

Citrus--grapefruit, oranges, lemons, and limes. Pick one of your favorites and get part of your daily allowance of soluble fiber and vitamin C.

Green vegetables-- spinach, cabbage, collards, kale--these are power foods and are so low in calories and carbohydrates you can eat as much as you like of them.

Sweet potatores-- a vegetable full of vitamin A and fiber. Use yams and sweet potatoes in place of regular potatoes.

Berries--blueberries, strawberries or raspberries are full of antioxidants, vitamins and fiber. Use these with low fat yogurt.

Fish--high in omega 3, salmon, mackerel, Ahi tuna, steam, bake, poach, grill or broil. No breadcrumbs.

Chicken turkey-- white meat only broil, grill, bake, nothing fried or battered.

Wholegrains-- contains all the nutrients that a grain product can offer. Other nutrients wholegrains offer are magnesium, chromium, omega 3 fatty acids, and foliate. You may use pearled barley and oatmeal which are good sources for fiber and potassium.

Nuts-- Small portions of nuts provides healthy fats. Other benefits include magnesium and fiber. Walnuts, flax seeds and pumpkin seeds contain omega-3 fatty acids.

Low Fat Milk/Yogurt--The dairy products are a top source of vitamin D in addition to calcium.

Water, water, and more water up to 1 gallon per day-- may use Crystal Lite but leave pop alone as diet pop fluctuates blood sugars and causes water retention.,

The most important aspect of eating clean foods is staying away from the center isles of the store and get your food on the periphery because you will want to avoid anything processed. Processed foods do not facilitate weight loss they elevate insulin levels and cause blood sugar fluctuations.

List of Seasoning and Additives:

Mrs Dash, I Can't Believe it's Butter SPRAY, Herseys Dark Cocoa powder, Nutmeg, Cinnamon, Black Pepper, Spam spray.  No sweetners, coffee creamers or juices.

Next blog: Recommended Daily Supplements for Health and Weight Loss