00:00As we get older, we start developing this flabby arm type of condition, but guess what?
00:08You can beat that, and I want to go over some important things with you.
00:11I'm going to show you one exercise I'll show you for a beginner, a semi-intermediate or
00:17even advanced, as well as an additional exercise that's going to help build these tricep muscles.
00:24As these muscles start to develop, you're going to see less flabby arms, but there's
00:28a few important things we need to understand.
00:31Number one is diet.
00:33If you're eating too many excessive carbs, too many calories, that will cause excessive
00:40fat.
00:41Obviously, if you have too much fat, you're going to have flabby skin, not only in your
00:44arms, but other areas as well, visceral fat as well.
00:47We know that aerobic exercise, walking, swimming, riding a bike is good for us, but calorie
00:54deficit is extremely important, so that's number one.
00:58Number two, when we lose weight, if we're not getting enough protein in our diet, that
01:03protein, those amino acids, is needed to develop and strengthen and rebuild those muscles.
01:10You see, when we exercise, we are breaking down muscle, but as we break it down, the
01:15body repairs it, so it needs those amino acids within those proteins to allow that muscle
01:20to get stronger.
01:21What we're going to do today is we're going to help strengthen those muscles.
01:25I'm going to give you some simple tips, easy things.
01:28What I love about this, we could do it on the couch or against a wall.
01:33No weights, no money, no coaches, something very, very simple, but I want to stress to
01:41you, eating a healthy diet, cutting out refined processed foods, trans fats, too many saturated
01:48fats, eating our healthy fruits and vegetables, our legumes, our healthy proteins, chicken,
01:54fish, whatever kind of meat you like, it's okay, but you need to understand that if you're
01:59eating too many excessive calories, it gets converted to fat, and the key thing is a good
02:05diet will definitely help along with what I'm about to share with you.
02:10I love this technique so much because it's so easy.
02:13We can do it when we watch TV, we can do it when we're chatting with our family, all you
02:18need is a couch or some type of sofa, and we can then start getting results.
02:26Let's start with the beginner.
02:27Yes, we must have resistive training, resistive exercise, resistive tension on that muscle
02:33called our triceps.
02:35You see, when these triceps get flabby, there's still muscle there, but remember that muscle
02:41is a metabolic burner, so as you strengthen muscle, as it builds, it will start to burn
02:46more within your body.
02:47Your caloric burning is going to increase your thermogenesis, and you're going to lose
02:52that excess fat as well as build that muscle that we're achieving right now.
02:58Let's put our hands right next to our thighs, sit in the middle of the couch, and here's
03:04what I want you to do.
03:06You're just going to lean back, and if your couch, like where my depth of my couch is,
03:10lean back just to the point to where your elbows are hitting the back of the couch.
03:14Now, just like you're getting up, here's what you're going to do.
03:17You're going to push up as you're getting up.
03:20That's it.
03:21And by this little motion, leaning back and pushing back up, I just want you to do it
03:25with me.
03:27Just lean back, keep your hands down, and push up, okay?
03:30Just like you're pushing up off a couch to get up.
03:32These little pushes are excellent for our triceps, just go back to where your elbows
03:37can't go back anymore, my elbows are bent, and push up, extend your arms, then bend your
03:42elbows again, go back to the couch, and push up again, and let me tell you something, just
03:47those few, I'm feeling it right now, push up again, and you can do these a good few
03:53sets, 12, 15 repetitions, two to three sets.
03:57If you can only do one set, that's okay.
04:00You'll get stronger as the days and weeks go ahead.
04:03That's for the early beginner, but here's another good early beginner one as well.
04:08This time I want you to sit up to the front of the couch, put your hands next to your
04:13body like this, and this is all I want you to do.
04:17I want you just to go a little more forward on the couch, make sure your buttock stays
04:22on it, you're not going to come off of it, and you're going to go just to where you feel
04:27the muscles start to contract, okay?
04:30You'll know what I'm talking about.
04:31Let me start again.
04:33Hands next to your thighs on the couch, I'm pushing myself off the couch, my buttocks
04:41is on, but right now, they're firing.
04:43Right now they're firing.
04:44This is called isometric.
04:47Isometric exercise is there's no movement, but you have excessive contraction in these
04:52muscles right now, okay?
04:55If I hold it like this, and I'm coming off, it's squeezing, otherwise I fall off the couch.
05:01As we squeeze it, we're going to hold that squeeze about 15, 20 seconds.
05:06I'm sweating.
05:08Now we can come back, rest a couple seconds, hold on, scoot forward, and right now they're
05:14contracting again, that isometric.
05:18Extremely good for the triceps.
05:19You're going to say, wow, I really feel that.
05:23No weights, it's simple.
05:26Come back again, lean forward, just to where you feel like you're coming off, and hold
05:32it in this position right there, 15 seconds.
05:34If you can't hold it 15, do it 10, do it five seconds, do your best.
05:38But shoot for several repetitions, the best you can, a couple sets.
05:43If you can get 10 to 15, it's great, and that's all you'll do.
05:47Now when you break down a muscle, we want it to heal.
05:52If you notice that you're really using that muscle and it hurts, do the exercise every
05:56other day.
05:57You give it that 48 hours of healing.
06:00Let's move on to the more intermediate now.
06:03Same thing.
06:04As we go forward, we're going to keep going forward until our buttocks just comes off.
06:10Now I'm off.
06:11Guess what?
06:12We either can stay in this position, isometric exercise, or we can push ourselves back up,
06:18just like this, and you can use your feet a little bit if you have to.
06:22You come back down, just enough to where you're feeling it really tighten up on you, and then
06:27after a few seconds, three, four seconds, push back up, and that is the full exercise.
06:34As you come back down, it's contracting, and you can challenge yourself.
06:38You can hold it longer.
06:39You can hold it 10 seconds, 15 seconds, 20 seconds, and do less repetitions, and then
06:44push yourself back up.
06:46So let's go to the more advanced version.
06:50Yes, you've already guessed it.
06:53We're going to go down farther.
06:55So by going down farther, we're putting it through what we call an isotonic, just like
07:00the other one was because there's movement in the joint, but the more mobility we get
07:04in there, the harder it gets.
07:05So as you become more advanced, again, hands by your side, you're bringing your feet forward
07:12little by little as you drop down like this.
07:16You can hold it there, but guess what?
07:17When you push up, you have a lot to push up here, pushing up.
07:22You go back down again.
07:24You can hold it a couple seconds.
07:25The muscles are firing, and push up again.
07:29There's not a better exercise.
07:31You're going to do it again.
07:33Go all the way down.
07:34You can challenge yourself.
07:35You can hold it longer, and then push up.
07:39And for the many of you who have never lifted weights, that's okay.
07:44All you need is a wall.
07:45It's that simple.
07:46I want to make sure you have shoe wear on so you don't slip.
07:49You're going to walk up against the wall.
07:51Keep your elbows 90 degrees like this.
07:53What you're going to do is you're going to put your hands up on the wall like this, and
07:57you're going to traction your feet further back as you're just leaning against your arms
08:01like that.
08:02That's right.
08:03Now what I want you to do is put pressure on your hands, and push away.
08:07These triceps are working, and then come back again, and push away.
08:12Go nice and slow.
08:14If you want more traction, you lean a little bit further backwards with your feet, and
08:18you come into the wall, and you go a little slower.
08:21You can see the back of my arms.
08:23They're shivering because I'm using those muscles.
08:27Let me tell you something.
08:28I am sweating.
08:30You will sweat as well.
08:31That's excellent.
08:32That's how you know you're doing this correctly.
08:36In summary, please devote yourself.
08:40This is called repetition, something that you're going to make a change right now.
08:45If you want your arms to get toned and tight, as well as burning those excessive calories,
08:52eating healthy, now is the time to do it.
08:55It's the best time.
08:58Start doing these little exercises.
09:01Do them at home.
09:02You will see within a week, two weeks, and one month, tremendous changes.
09:09I hope it helps you, your family, and loved ones.
09:12Please leave your comments below, and most important, make it a great day.
09:17I'm Dr. Alan Mandel.
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