Dear Fitness Enthusiasts,
I want to share a conversation I recently had with a friend who does spinning class 2 to 3 times a day, is vegetarian, and wants shredded arms.
Let me repeat. Not 2 to 3 times a week…..2 to 3 times PER DAY.
This person will go unknown, but despite the fact that he was eating clean and doing intensive cardio, he still wasn’t getting the shredded arms he desired after 9 months.
His situation is not an uncommon one. And the fact that you’ve clicked on this article implies you probably aren’t very pleased with the state of your arms either.
So without further ado, here are 4 common reasons why your arms aren’t shredded.
1. EATING CLEAN DOESN’T MEAN YOU ARE GOING TO GET SHREDDED
Most people fall victim to this mentality of:
“I’m working out so much and I eat ‘clean.’ Whats wrong”?
It’s because you were lied to.
Just because you do 3 hours of spinning and sweating a day, doesn’t mean you’re going to beat an unchecked diet. Because if you eat an over abundance of “clean” food, you will still gain body fat.
Protein shakes and spinning doesn’t replace unwatched food habits. You can’t out work bad habits either.
You need to remain in a slight to large caloric deficit to ensure you are burning fat. Clean food does not burn fat. A negative energy balance does.
2. YOU ARE NOT LIFTING HEAVY
Pick up those weights and start lifting heavy.
I know it can be boring because it’s simple….follow the weight training instructions, lift as heavy as you can for the rep ranges, and then rest for 1-3 minutes between sets.
It’s difficult because our attention wonders.
We don’t see results fast enough (as in 1 week) and so many of us resort to more ‘fun’ alternatives such as spinning to keep our attention.
But the problem is, spinning won’t build that arm and upper body muscle nor will cardio.
Weight train 2 to 4 times a week depending on your level and desire of aesthetics.
3. HIT YOUR DAILY PROTEIN INTAKE WITH REAL FOOD
Protein shakes are not a good substitute for proper food. Reason being that most protein powders won’t get fully absorbed into your body.
So you need to hit your daily protein intake with real foods…not protein shakes.
4. STAY CONSISTENT
Like anything in life, consistency is key in your quest to becoming shredded.
Getting shredded is very simple in it’s equation. Taking action to getting shredded is the challenging part because it also requires the right motives and triggers to get the body you desire.
Here are 3 simple steps to help you stay on track:
1. Ask yourself: What is your motive for getting in shape? What is your big WHY?
This is your emotional juice that will move you to action. Write it down. Keep it with you at all times.
Make your why simple and actionable in one sentence.
2. Write down your goal.
Keep yourself accountable to your goal by telling a friend and check in weekly.
Checking in weekly is even easier when you have group access.
You have almost a 50% chance of succeeding if you write down your goal and then a 75% chance when you are kept accountable.
3. Set up your environment to win.
This means cleaning out your cupboard. Getting new clothes and gear to make you feel like going to the gym and working out. Preparing ahead of time with a strategy when you go out to socialise and network with colleagues.
Now that you’re armed with the basic knowledge of how to get shredded arms, you can check out my arm workout below that you can do in just 1 minute.
BONUS: FULL ARM WORKOUT IN 1 MINUTE
If you have any questions about getting shredded, reach out – I’m always here to help. Check out my website www.kevinkreider.com for online fitness and coaching programs.
Written by Kevin Kreider: www.instagram.com/kevin.kreider
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