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Ammo’s “one body, one mind” approach has made him a top fitness professional. His experience in nutrition, rehab, sports specific training, functional exercises and mixed martial arts self-defense has helped clients achieve all their fitness goals.

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More Ammo For Your Workout
by Ammo, Fitness Professional

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If one more client tells me that they want Madonna’s arms I’m going to tell them to go ask Madonna for them.

That’s right- genetics are commander in chief on where the number of fat cells show up in your body. So if your genes don’t say Madonna, it might say... OK, I won’t say. I want you to like me and this arm-toning article.

The best exercises for toning arms are single-joint movements and aerobic exercise. As far as cardio is concerned, choose your weapon from the many calorie-burning programs available. I’ll help you with the strength training exercises.

These exercises target the shoulders (for that nice diamond cut down the side of your arm), your biceps, and your triceps. Since the tricep muscles of the arm make up two-thirds of the arm size, I threw in two tricep exercises in this routine.

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Lateral Raises
• Stand and hold dumbbells at the sides.

• Keeping a slight bend in the elbow, lift the arms out to the sides, stopping at shoulder level.

• Lower back to start and repeat for 2-3 sets for 12 reps.

• Keep the back straight and the abs contracted throughout the movement.

• Keep the wrists straight and the elbows just slightly bent.

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Tricep Push Up
This variation is shown on a ball, though you can do them on the floor as well.

• Kneel in front of the ball and roll forward ...    Continue

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@ 7:27pm ET on October 20, 2008 I love the dumbbell exercises, but using the ball maybe too much for new out of shape beginner's like me. I don't think my back is strong enough to handle the balancing on the ball while doing the pushups. I wonder if doing regular modified pushups would give me a similar effect.
@ 9:26pm ET on October 20, 2008 Absolutely! You can do the same exercise without the ball. Starting on your knees would be your best bet if you have lower back issues.Just make sure you put some padding under your knees if you do. Also keep your butt and abs tight throughout the exercise. Visit ammoathletics.com For more tips.Enjoy!
@ 9:40pm ET on October 21, 2008 Oh darn it. I was sooooo looking forward to having arms like Madonna! LOL No seriously, I think I'm going to increase my workout for my arms. Certainly could use a wee bit of toning on those babies! So, I'm going to give it a shot and crank up the volume in this area. I'll let you know how it goes! Um, I still plan on having arms like Madonna though!

@ 1:58pm ET on October 24, 2008 How do you get rid of flab on you legs when you loose weight
@ 2:42pm ET on October 24, 2008 Hi Gina. Check out my blog on three exercises to shrink your thighs! Hope that helps!
@ 10:33pm ET on December 30, 2008 The only good thing about gaining weight is the increased bust size, which brings me to my question. Is there any way to loose weight with minimal loss in bust size? Thanks
@ 11:24pm ET on December 30, 2008 Unfortunately, the weight gain in your breast is fat. The same way you have no control on where you gain weight, you also don't have no control on where you lose it. We lose fat wherever its been genetically predisposed to go first and last. If you sculpt your body through proper dieting and strength training, you can look your best no matter your size. Hope that helps.
@ 12:53pm ET on October 30, 2009 Hello,
To tone up your arms, should I use 5lbs dumbbells or heavier?
@ 4:30pm ET on October 30, 2009 Hi. What ever amount of reps you choose to do, lets say between 10-12, make sure the weight you choose will bring you to fatigue between 10-12 reps. Specifically, if you choose 12, then you shouldn't be able to do 13; given you chose the right weight. That means the weight will vary for different individuals. It may be 5lbs for your friend, 8lbs for you, etc. And always make sure each rep is done in good form! Does that make sense?
@ 9:55am ET on April 11, 2011 haha love the madonna reference! too funny..
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