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Irregular schedules lead to irregular circadian rhythms. And an irregular circadian rhythm can have a negative impact on every single system in your body. In a nutshell, having an out of sync rhythm can make getting in shape virtually impossible.

But it gets even worse because studies have shown that haphazard rhythms can actually decrease your length of life.

Specifically, here is what can happen when your schedule is constantly off kilter:

1. A decrease in body heat: Elevated body heat is a primary indicator of fat loss. In fact, seasoned fitness professionals can tell that they are losing fat just by how “hot” they feel. Unfortunately, a poorly entrained circadian rhythm decreases your body temperature.

2. Worsened blood pressure levels: High blood pressure ages your arteries and negatively affects circulation, not good if you want to stay healthy. And good circulation is essential for the best fat loss.

3. A slower metabolism: Your metabolism is basically the sum of chemical reactions that keep you alive. Thus, a faster metabolism means you are burning more calories. And intense training with weights is the best way to amplify this effect. After all, you can’t simply shake weight off your arms!

4. Decreased insulin sensitivity: Extremely small increases in insulin can create a huge decrease in fat burning. Your body is very sensitive to levels of blood sugar and by extension, insulin. And if your cells are less sensitive to insulin, your body has to produce more of it for normal functioning.

5. Altered hunger signals: While controlling total caloric intake is vital for fat loss, altered hormonal profiles can destroy your efforts no matter how well you monitor food intake. And hunger hormones are no exception here.

Ideally, you want there to be a good balance between how many calories you eat and how hungry you get. A crazy schedule disrupts this balance.

6. Less stage 4 sleep: Arguably, deep sleep is the most important aspect of ANY fitness program because it has such a strong influence on recovery. The better you recover, the more you can exercise. And the more you can exercise the faster you’ll get in shape.

Having an out of control schedule is no way to live. Not only will it decrease your quality and length of life, but it will make it very difficult to get in shape. So take control today and start living life on your own terms.

CLICK HERE to discover how to get sexy and sculpted arms!

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The fastest results require the hardest levels of effort. If you really want your body to change you have to keep on pushing the envelope to prevent adaptation.

Unfortunately, the female body can only take so much before it starts to break down. And a single bout of sickness can set you back for weeks.

So here is a quick guide on how to stay healthy when you are training hard:

1. Don’t exclude food groups: If you stop eating fat, your body will stop producing fat burning hormones. If you stop eating carbs, you will not be able to recover properly from training and your mood will deteriorate. If you are pushing your body to the limit, it’s essential that you get a full spectrum of nutrition.

2. Don’t lose too much too quickly: If the weight is flying off you are most likely losing a lot of muscle. And in most cases extreme rates of weight loss are NOT sustainable. Now even if you could sustain it, would you really want to end up with a body that has little toned and tight muscle?

3. Keep everything clean: Even though you don’t feel it, your body is always fighting off invading organisms and infection. Poor hygiene can place an extra burden on your immune system. So make sure you stay ultra clean when training hard so that your body has one less thing to deal with.

4. Get a flu shot: They don’t hurt, they’re cheap and they can save you weeks of pain. Also, keep in mind that sickness usually leads to a loss of muscle mass. And recall that reduced muscle mass translates into less calories burned even while you sleep.

5. Eat before training: Some fitness “experts” still recommend training on an empty stomach to lose more fat. Unfortunately, not only does exercise on empty sky rocket levels of stress hormones, but it also limits the amount of fat you burn.

6. Have a liquid meal immediately after your last exercise: This is really the only time you should consider taking a supplement. The main benefit here is a heightened opportunity to restock your muscle’s energy supply of carbohydrates and to bring down levels of damaging stress hormones.

7. Don’t train through sickness: Even if the symptoms are mild you are much better off resting and only doing light activity to maintain blood flow. You see, your body can take on a limited number of stressors. If you mix heavy training with mild sickness, you could end up on the sidelines for a very long time.

Getting sick while trying to sculpt and tone your arms is extremely de-motivating. Not only does it decrease your metabolism, but it also interrupts your rhythm of progress. So make sure you stay healthy while you reach your sexy arm goal!

CLICK HERE to discover how to get sexy and sculpted arms!

There is such an intense focus on calories in and calories out that many women forget about the most powerful fat burning tools: hormones.

You see, you could drastically restrict calories only to end up hitting a weight loss plateau because of hormones. On the other hand, you could modestly restrict calories while maximizing hormonal output and experience the fastest rate of fat loss your body can naturally handle.

So here is how to maximize your hormonal output for maximum weight loss:

1. Testosterone: It’s not just important for men, it’s also extremely important for women. Its biggest benefit is increased protein anabolism which means muscle growth. And recall that muscle controls how many calories you burn 24/7. To a lesser degree, testosterone also helps burn fat. Here are two ways to increase it:

a. Make sure at least 30% of your calories come from fat.

b. Lift heavy weights.

2. Growth hormone: Similar to testosterone, it stimulates protein synthesis while also burning fat. It can be considered a “restorative” hormone. Here are two ways to increase it:

a. Get deep sleep.

b. Don’t eat carbohydrates before bed.

3. Epinephrine and norepinephrine: These are “fight or flight” hormones (aka adrenalin) that can turn an average workout into a ground-shaking workout. As an added bonus, they mobilize fat cells for oxidation. The key here, however, is to make sure they are not chronically elevated by stress or overconsumption of caffeine. Here are two ways to increase them before working out:

a. Have a small amount of caffeine.

b. Have a pre-workout ritual that arouses your emotional state like listening to charged music.

4. Thyroxine: Produced by your thyroid, it stimulates oxidative metabolism in your mitochondria which means it helps your body burn more calories 24/7. It’s also considered a permissive hormone since it regulates how well other hormones can work. Here are two ways to increase it:

a. Don’t restrict your caloric intake by more than 20% of your needs.

b. Spike your caloric intake on a regular basis.

5. Insulin: Produced by your pancreas, insulin pushes nutrients into your tissues-including fat cells. So less insulin is better here. Here are two ways to decrease insulin:

a. Balance the majority of your meals with the following: unsaturated fats, vegetables, slow digesting carbohydrates and low-fat protein sources.

b. Resistance train regularly.

6. Leptin and ghrelin: Both these hormones influence your appetite. If you can keep them in balance, you won’t feel as hungry when eating fewer calories. Here are two ways to keep them balanced:

a. Eat every couple of hours, never going over five hours between meals.

b. Get a full night’s sleep.

While the amount of calories you eat does influence how much weight you can lose, ignoring hormones is a big mistake you do NOT want to make. I can guarantee that once you master your hormones, you’ll lose weight faster than ever!

CLICK HERE to discover how to win the weight loss war and get sexy and sculpted arms!

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Do you love your job? Do you wake up every morning looking forward to the work day? Or does it take all your will power to drag yourself out of bed?

I bet you identify with the latter. After all, statistics show that most people are not satisfied with their job and want to work less hours.

Unfortunately, poor work conditions can lead to more upper arm fat.

How can this be so? Well, we can turn to the Whitehall studies from Great Britain for the answers.

These studies showed that irrespective of available health care, where you are on the work totem pole has an impact on weight gain, diet and levels of exercise.

The specific biological explanation for this effect is that increased stress causes increased levels of cortisol and adrenaline—hormones that can alter levels of fat in the female body.

So what about the workplace triggers the release of these hormones?

1. A lack of control.
2. Excess tension.
3. Unclear tasks.

And here is how to reduce (and possibly reverse) the damage so that you can get rid of that upper arm fat with a little more ease:

1. Seek out a supportive manager/team. If the person directly above you is a pain in the rear, it may be time to start “looking.” The key here is to cite benefits to the company instead of personal benefits.

For instance, instead of saying that you would like to be on a different team because you can no longer stand the sight of manager X, you could mention how your growth has reached its limit and in order to better serve the company you would like to be placed under a different manager/team.

Remember that most women are dissatisfied with managers, not companies.

2. Don’t let your job become your identity. This is even more important if you don’t have much control or say within your workplace. Seek out activities outside of work that you are naturally good at. For maximum effect, try to secure a dominant or leadership role within these activities. This can help offset the lack of control you have at work and serve as a buffer for the days when things don’t go so well.

3. Ask for clearly defined tasks. Again, state the benefit to the company. Cite how much more you were able to get done on project X because everything you were expected to do was clearly delineated. Tell your boss that you are having a hard time being productive because the work is “unclear”. And never finger point with the word “you” when having these conversations.

4. Build up your social support outside of work. You need to have non-work related social support. It can serve as a powerful buffer against the stresses of a subpar work environment. And research has shown that societies with stronger social tendencies are far healthier.

5. Quit. Life is too short. And letting it get shorter because of a job you hate is unacceptable. You deserve health. So if your job is simply intolerable despite your best efforts, move on. Don’t wait for the heart attack to force you into action. Countless women switch jobs all the time, and so can you.

And keep in mind that changing your environment is much easier than changing yourself. In other words, there is only so much you can tolerate within a poor workplace. If you find yourself unable to get out of reactive mode despite the best of efforts, change the place and stop beating yourself up inside.

You just might find that the upper arm fat comes off a little easier once you can reduce work-related stress.

CLICK HERE to discover the fastest way to get rid of arm fat guaranteed.

Figuring out how to tone your upper arms while having night eating syndrome is not a good scenario. The two just don’t mix. I know, because I’ve been there…

NES (night eating syndrome) is characterized by minimal food consumption during the day and massive food consumption during the night. Most women with NES have lower levels of melatonin and leptin. This translates into a decreased ability to fall asleep and an increased feeling of hunger. Even worse, said women will eat a ton of carbs to feel better (carbs increase serotonin).

How do you know if you have it?

Do you have any of the following symptoms:

1. Skipping breakfast and/or lunch
2. Poor mental function and poor mood during the day
3. Excessive waking at night followed by trips to the refrigerator
4. An abnormally high carbohydrate intake at night
5. Feelings of stress and/or anxiety during the nocturnal feedings
6. Family members with NES

Why NES will keep you from getting toned arms:

1. Lean tissue loss. Skipping breakfast will burn through your muscle like a knife through butter. And less muscle translates into a much slower metabolism (calories burned 24/7).
2. Insulin resistance. Again, skipping breakfast is the culprit because it messes up your levels of insulin for the rest of the ENTIRE day. And if you’re in a state of insulin resistance, your fat cells are getting an excess of nutrients.
3. Poor mental state. Being in a bad mood makes the smallest of obstacles seem impossible. If you want lean arms, you have to stay positive.
4. Excessive arm fat gain. Your muscles are not good at absorbing calories while you sleep. So if you have a enormous intake of food during the night, your arm fat cells are likely to suck up all the extras.

How to overcome NES:

1. Force yourself to have breakfast. Even if you aren’t hungry, you HAVE to eat within 20 minutes of waking. Force yourself to do this and you’ll gradually notice an increase in morning hunger. This isn’t easy at first, it was very hard for me, but it’s doable!
2. Exercise early in the day. This will accelerate the buildup of certain chemicals in your brain. Said buildup will help you fall asleep (and stay asleep) much faster.
3. Have protein instead of carbs. At the very least, substitute your nocturnal carbs for protein. This will minimize insulin spikes and arm fat storage. It’s absolutely critical you do this if you’re serious about figuring out how to tone your upper arms.
4. Have one glass of red wine. A glass of red is a great way to calm the nerves. Less nerves equal less nocturnal feedings.
5. Jump in a Jacuzzi for 15-20 minutes. This is a great way to relax your muscles (and mind). I was skeptical with this one until I tried it. The mechanical release of tension does wonders.
6. Read fiction. This will help turn off projection into the future and put the stresses of the day behind you.
7. Watch a movie. If you’re too tired to read, a movie will also do the trick. Just don’t have any red licorice!
8. Call a friend. Talking to somebody close to you is an excellent method of stress reduction. We are all social beings and NEED to feel connected.
9. Take a freezing cold shower 30min. before bed. The decrease in temperature will help you fall and stay asleep.
10. If all else fails, seek professional help. There is no shame in seeking out a professional. NES is usually treated as a chemical addiction. And Zoloft has shown promising results in this area.

Do you really want to learn how to tone your upper arms? Do you suffer from NES? If so, PLEASE follow the advice in this article. Many times it’s very hard for us to deal with everything on our own. Sometimes we need the help of others. And NES is no exception. If you cannot overcome it with the tips in this article, then please seek out a professional. Remember, there is no shame in doing this. Take care!

CLICK HERE to discover the fastest way to tone upper arms guaranteed.

Arm fat experts claim that you can’t “spot reduce.” They say the only way to get rid of flabby arms is through weight loss. Yet I have seen women lose massive amounts of weight with an increase in arm flab. And I have seen women not lose any weight with a decrease in arm flab.

The key to rapid arm flab reduction is to manipulate five factors: exercise, supplementation, nutrition, advanced techniques and daily habits. This article will mainly focus on exercise, nutrition and advanced techniques—the biggest pieces of the puzzle.

I’ve helped countless women lose inches of arm fat in weeks. Here are the 7 basic rules they followed:

1. Assemble meals from 4 groups. Every meal should have a food item from each of the following 4 groups: protein, carbohydrates, fat and vegetables. Make sure your fat and protein sources are low in saturated fat since it will divert carbohydrates towards arm fat cells. And only eat the slowest digesting carbohydrates (i.e., legumes) for fastest results. Fruit is a big no no!

2. Have a liquid meal immediately after the last exercise of your arm workout. When you are working out, little channels called glut-4 transporters temporarily migrate towards the surface of your muscle cells. They are responsible for letting nutrients into your arm’s compact muscles. This provides a rare chance to flood your arms with a controlled amount of nutrients that will accelerate the arm toning process. You have to have a liquid meal (solids take too long to digest) because the transporters disappear after 20 minutes.

3. Practice “glycogen depletion” and repletion. Once you get the hang of eating as described in rule #1, you have to start manipulating your carbohydrate intake. The key is to keep it simple: on days you don’t workout reduce carbohydrate intake, on days you do workout increase it. Doing this is like applying a blow torch to your arm fat. Just make sure you don’t go into ketosis a la Atkins—research has shown that total carbohydrate elimination is NOT necessary for maximum toning. Not to mention, the acidic breath you get from ketosis stinks!

4. Target all 5 major muscles in your arms. At best, 99.9% of women only target 2 muscles in their arms when working out. Your arms have 5 major muscles. If you want the quickest results, you have to target all

5. Stimulate all 3 “muscle fiber types” in your arm. Generally speaking, your arms have 3 types of “muscle fibers” that respond to different amounts of weight. The easiest way to stimulate all 3 types is to use heavy, medium and light weights in your workouts. Miss this one, and your results will plateau very quickly. Tip: have some caffeine right before working out if you don’t want to feel the “burn”.

6. Never do the same arm workout for more than 2 weeks. The female body is a highly adaptable organism. If you do the same workout over and over again, your results will come to a screeching halt. Always have a new workout ready to go every 2 weeks. If you are a beginner, you have a little more wiggle room here. If you are advanced, you have to change your workout even more frequently! Note: doing a different workout every time you walk into the gym will give you the fastest results.

7. Incorporate superset workouts. Once you are comfortable working out your arms with a high level of intensity, you should begin to do superset workouts. This advanced technique involves doing one exercise immediately after another exercise without any rest in between. Supersets will keep your arm-toning in the highest gear possible.

Well, there you have it, 7 rules to get rid of your arm fat in no time. Follow these rules and you’ll see a noticeable difference in your arms within 7 days. Time to pull out all those sexy sleeveless tops collecting dust in the back of your closet!

CLICK HERE to discover how to lose arm fat!

Predatory websites with the alleged answers on how to lose arm fat litter the entire internet like a mind field. Finding an effective arm toning program can be harder than finding a needle in a hay stack.

And even worse, once you think you’ve finally found that needle, your arms could end up looking flabbier than before. This will put the nail in your arm-toning coffin because your will power to try yet again will be zero. Sad, but true.

So how do you prevent the vultures from using your insecurity to feed on your purse?

Before making your purse any lighter for an internet program that promises the secrets on how to lose arm fat, you have to look out for the following:

• The claim that overall weight loss is the solution. According to Prevention Magazine’s Doctors Book for Women:

“Weight loss is generally not the most effective way to beat underarm flab, since no one can predict whether the fat will be taken from your hips, thighs, abdomen or under your arms. Even normal weight or underweight women can have flabby arms… weight loss can actually make underarm sag even worse.”

Basically, these websites try to brain wash you with the weight loss solution so you buy into their entire (and pricier) system. The end result? Once you click submit payment, you’ll get flooded with multiple eBooks, diet calculators, audio programs, and more. You won’t even know where to start! Learning how to lose arm fat is NOT this complicated.

• Testimonials with hard to compare before and after pictures. If it’s not crystal clear that the same person is in the before and after picture then it’s someone else. You can pay $3 to some one in India to modify any digital picture in any way. Legitimate before and after pictures will clearly show the persons face from the same angle, have a neutral background, cover most of the body, and not have obscuring shadows. If the pictures don’t meet the above criteria, avoid looking twice.

• The author listing a laundry list of fitness credentials. Don’t confuse a laundry list with legitimate expertise. Fitness or personal trainer certifications are a joke. Seriously. Anybody can get one over a weekend. A couple years ago, I passed the most “prestigious” personal trainer certification in two weeks. A bachelor’s degree won’t do either. Even at the bachelors level, the material is simply way too basic and there is little exposure to in-the-trenches experience. Instead, look for somebody with at least a masters, real world experience and experience working in a reputable institution. Such a person would know how to lose arm fat the right way.

• Being “stocking stuffed” when you try to make the purchase. If the site offers multiple “one-time-offer” eBooks, calculators, and audio programs and tries to upgrade you to gold, premium or platinum packages when finalizing the purchase… close your browser! This is an all too common marketing tactic that creates the illusion of getting more for your money. So many women fall for this—don’t be another victim.

• Claims of ridiculous discounts. If the site claims to be giving you an insane one-time discount from $547 to $77, for example, then you should go elsewhere. This is a huge red flag and you will most likely get a very low quality product. If it’s too good to be true, then it is!

Don’t let your desperation for learning how to lose arm fat allow you to fall for the scams. There are hidden gems on the internet, and now you are one step closer to finding them!

CLICK HERE to discover how to lose arm fat!

The first step in learning how to lose arm fat, is to understand the 5 major arm muscles. There is absolutely no way around this. That’s the truth.

I know what you’re thinking… “But I don’t want manly arms!” you cry.

You have nothing to worry about! Before you get all bent out of shape, let me explain. The female body simply does not have enough testosterone (a muscle-building hormone) to produce “manly” arms. Keep in mind that the male body produces 40-60 times more testosterone than the female body. This huge difference will always keep your arms from developing into big boys—no pun intended.

And make sure to ignore the images of professional female bodybuilders. You will never look like them, trust me. You see, they train 3-4 hours a day AND inject themselves with male hormones. I’ve had so many female clients resist doing weight training because they fear looking like one of these shemans.

So what should you focus on to get toned arms?

• Triceps. This set of 3 muscles makes up 60% of your arm. Make sure to do exercises that target the long, lateral and medial head of the triceps. One great exercise for the long head is overhead extensions with a rope attached to a pulley.

• Biceps. This set of 2 muscles makes up 40% of your arm. Make sure to do exercises that target the long and short head of the biceps. A killer biceps exercise is high pulley curls.

• Nutrition. Do NOT follow any restrictive diets. Once you stop the diet, you’ll gain the weight back and your arms will balloon up even bigger than before. The key is not to focus on how much you eat, but on what you eat. If you focus on the what of eating, the how much will naturally decrease—and you won’t even feel it! The easiest (and most effective) way to do this is to assemble each meal with a protein, carbohydrate, fat and vegetable source. The best protein sources are wild king salmon, extra firm tofu, sardines and oysters.

• Water. Only 25% of your arm is muscle, the other 75% is water. If you think exercise is the key, then you’re missing out on 75% of the how to lose arm fat equation! The key is to drink more water to retain less water in your arms. Make sure you stick to distilled or purified water.

Learning how to lose arm fat does not have to give you a mental hernia. It’s much easier than you think. The secret is to work smarter, not harder. And now you know that exercise will not make your arms grow to manly proportions. If you focus on the above areas you can get rid of your flabby arms much faster than most women.

CLICK HERE to discover how to lose arm fat as fast as possible!