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MAILING LIST- https://www.kboges.com/mailinglist PART 1 OF THE COURSE- https://www.kboges.com/courses PROGRAMS/CONSULTATIONS- https://www.kboges.com/ JOIN THE COMMUNITY- community.kboges.com INSTAGRAM- https://www.instagram.com/kboges86/?hl=en Visit Kboges.com for free training templates, consultations and more training information. Today I want to talk about some movement strategies for leaning out. I will address nutritional strategies in the future, so today is just going to focus on the movement side. Here is the summary- You want to create an energy deficit to lose weight, but you want to do this while eating as many calories as you can, WHILE still being in an energy deficit. The answer... move more! You can move more by increasing Non- Exercise Activity Thermogenesis (NEAT) be trying to incorporate more movement in your every day life. Add in 20-40 minutes of easy cardio per day. I prefer walking, but this can be jogging, cycling, hiking, swimming etc. This allows you to accumulate a ton of volume and therefore burn a ton of calories over the weeks. Do some daily resistance training. This helps build and preserve muscle mass, burns a few calories, and helps improve nutrient partitioning. If you are serious about fat loss, you can do a short 20 minute walk in the morning, and then in the evening another 20 minute walk with 20 minutes of resistance training. In conjunction with a good diet, and increased NEAT, you will find yourself leaning out while eating more calories than before. So for example, in the past, if you only practiced dieting, you may have had to drop calories to 1800 to create an energy deficit. But with these movement strategies, you may be able to eat 2300 while maintaining the same deficit!

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Here’s a **2-week arm-slimming challenge** that focuses on **toning your arms** and burning fat. These exercises require no equipment (or light dumbbells for added resistance) and can be done at home. #homefitnesschallenge #exercise --- ### **Daily Schedule** - **Warm-Up:** 5 minutes - **Main Workout:** 15-20 minutes - **Cool-Down:** 5 minutes ### **Warm-Up (5 Minutes)** 1. **Arm Circles** – 1 minute 2. **Shoulder Rolls** – 30 seconds forward, 30 seconds backward 3. **Jumping Jacks** – 1 minute 4. **Side-to-Side Arm Swings** – 1 minute 5. **Dynamic Chest Stretch** – 1 minute --- ### **Top Arm-Slimming Exercises** #### **1. Arm Circles** - Extend arms out to your sides at shoulder height. - Make small circles forward for 30 seconds, then backward for 30 seconds. - **Reps:** 2 sets --- #### **2. Push-Up Variations (For Toning & Strength)** - Start with a standard push-up, or modify by keeping your knees on the floor. - Focus on engaging your arms and chest. - **Reps:** 8-12 reps (2 sets) --- #### **3. Tricep Dips (For Back of Arms)** - Use a stable chair or surface. - Place hands on the edge, fingers facing forward, and legs extended. - Lower your body by bending your elbows, then push back up. - **Reps:** 10-15 reps (2 sets) --- #### **4. Plank to Shoulder Tap (For Arms & Core)** - Get into a plank position with wrists under shoulders. - Tap your left shoulder with your right hand, then switch sides. - Keep hips steady and core tight. - **Reps:** 10-12 taps per side (2 sets) --- #### **5. Bicep Curls (Bodyweight or Light Dumbbells)** - If no weights, use water bottles or focus on contracting your muscles. - Slowly lift your hands toward your shoulders and lower back down. - **Reps:** 12-15 reps (2 sets) --- #### **6. Overhead Tricep Extensions** - Hold a dumbbell (or water bottle) overhead with both hands. - Lower it behind your head, keeping elbows close to your ears. - Extend your arms back up. - **Reps:** 12-15 reps (2 sets) --- #### **7. Lateral Arm Raises** - Hold weights or use your bodyweight. - Lift arms out to the side until shoulder height, then lower slowly. - **Reps:** 12-15 reps (2 sets) --- #### **8. Shadow Boxing (For Cardio Burn)** - Stand with feet shoulder-width apart. - Punch forward alternately with both arms. - Add speed for a fat-burning effect. - **Duration:** 1 minute (3 sets) --- ### **Cool-Down (5 Minutes)** 1. **Cross-Body Arm Stretch** – 1 minute per arm 2. **Overhead Tricep Stretch** – 1 minute per arm 3. **Child’s Pose** – 1 minute 4. **Wrist Circles** – 1 minute --- ### **Tips for Success** 1. **Consistency:** Do this routine 5-6 times per week. 2. **Hydration:** Drink plenty of water. 3. **Healthy Diet:** Focus on lean protein, vegetables, and healthy fats to support fat loss. 4. **Add Resistance:** Use light dumbbells or resistance bands as you progress. Would you like a printable version or a video demonstration of these exercises? 😊

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