Health News

How to build muscle and tone your arms

It can be really difficult to target something specific in the gym.

If you don’t have a professional training plan, making a significant change to one area of your body can be damn-near impossible. Which is really frustrating.

But, with the right guidance, it is possible to make one body part stronger – you just have to be dedicated.

Last week we told you how to build muscle in your legs – and today we’re looking at the arms.

We asked Anthony Mayatt, personal trainer and founder of Breathe Fitness for his top tips on creating chiseled, strong arms and shoulders.

Exercises to build muscle and tone your arms and shoulders

Dips (weighted/bodyweight)

Close grip bench press

Biceps curl (barbell or dumbbell)

Top tips for building muscle

If you’re training multiple times a week then it’s good to split the muscle groups so you can overload each one more and allow them to rest on other workout days.

If you’re training only a couple of times a week, then it’s better to work your full body every session. To build muscle, it’s important to train regularly and not take too many rest days.

To build muscle, nutrition is important – making sure you eat enough to repair and build the muscle. Speak with a nutritionist to find the right amount based on your weight and activity levels.

The body strengthens and builds when at rest, so a good night’s sleep is your secret weapon to bigger, stronger muscles.

Get your night routine in check and make sure you always get a good number of hours sleep each night.

Anthony Mayatt, personal trainer

Military press

Front/lateral raise

I am Team GB

Toyota has teamed up with Team GB to re-launch the hugely successful participation campaign ‘I am Team GB’.

Inspired by the achievements of Team GB athletes and the amazing efforts of local community heroes, Team GB has created ‘The Nation’s Biggest Sports Day’, which will take place on the 24thAugust.

Over the weekend, there will be hundreds of free and fun activities across the country, put on by an army of volunteers; the ‘I am Team GB Games Makers’.

To Join the Team and be part of The Nation’s Biggest Sports Day sign up at:

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