If you're a busy dad looking to not
only lose fat, but also achieve stronger and more defined arms, check out this quick and simple arms workout video.
There's a certain way this workout should be done so be sure to read the text before and after the
Ed Scow, NSCA-CPT: Certified Fitness & Nutrition Expert to the True Superheroes -
Busy Moms & Dads and author of Fat Loss To Go
Guys like working their arms...
I'm a guy and therefore I enjoy doing a sweet arms workout...
You are a guy and I'm willing to bet my last donut that you too enjoy doing a sweet little arms workout to
achieve the oft-saught after pump and get stronger, bigger and more defined arms.
Why wouldn't you? We all love working our arms and ladies love having a man with nice arms.
The problem, in my belief anyway, is that guys tend to go after enviable arms in the wrong way.
First, we're not bodybuilders. If you are a bodybuilder, then you're on the wrong
I'm saying that "we're not bodybuilders" because it's an important distinction to make. If we're not
bodybuilders, and we are in fact busy dads, then we must train as busy dads...not as
If we're busy dads that means we need to use every minute of our allotted workout time wisely, right?
Of course I'm right!
That means that if you're going to work your arms, which is totally fine, you must understand that most progress
in your arms happens with exercises that are not strictly designed for your arms - meaning not "isolation"
exercises like curls, extensions, etc.
Now, as the video we're going to watch will show, it is necessary to do those types of exercises, but only
AFTER you've worked the rest of your body with big, full-body exercises.
Some of the best arms exercises are Chin-ups/Pull-ups, Push-ups, Shoulder Presses, Deadlifts and Rows - and any
variation therein. I'd actually throw exercises like Squats into the mix as well because of the hormone
Think about it this way - when you do a chin-up, what's happening? Your arms are bending from the elbow and
shoulder and your back and biceps are pulling you up. Did you catch that I said your biceps are pulling you up?
That means that the chin-up is a far better arms exercise than a curl, which I'm sure you knew, but sometimes it
helps having someone tell you.
1B) Chin-up - 8 reps (If can't do chin-ups, then do DB Rows)
1C) Bulgarian Split Squat - 8 reps/leg
1D) Burpee - 15 reps
Do that workout as a circuit, completing as many circuits possible in 10-15 minutes. Then, if you
have time, go on with the strong and defined arms workout from the above video.
Do that add-on arms workout for about 5-minutes, or for 3 total
sets...whichever floats your boat.
If you use proper form and tempo, your arms should really feel the workout. Your pump should be on
and, if that's part of an overall program, you'll definitely notice results in just a few short weeks time.
Think you can handle that?
Of course you can!
P.S. - Does all that make sense? I hope you understand how simple this can be. It’s easy to make things
difficult. Read that again - it’s easy to make things
difficult. Weight loss should be simple, but often times it’s not because you allow your brain
to get muddy.
The preceding article was written by Ed Scow, aka "The Fit Dad". To learn more about Ed's story, click here.
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