Katie Couric's Biceps: How to Get Them in 6 Weeks

Getting Strong, Muscular Arms

Women can get strong, sexy, well-defined arms with some strength training that targets the biceps, triceps, and shoulders. It doesn’t mean you have to lift heavy weights, but you will need to choose some activities that build muscle. This could include weight machines or free weight training, but could also be accomplished with exercise bands or calisthenics that use your own body weight to build muscle. (think push ups and chin ups) In addition to strength training moves that target the above muscle groups, you’ll need to determine whether or not you need to lose fat.

Spot training is a myth, and if you have a layer of fat in your arms, you’ll need to burn or cut some calories in order to lose the fat that’s covering all those muscles. If you don’t lose the fat, it’s impossible to get the definition you crave. As a matter of fact, you will probably just end up with bigger arms that lack definition, and nobody wants that! So be aware that strength training, cardio, and a healthy eating plan that cuts at least 250 calories a day is essential for sculpting muscles just like Katie Couric’s biceps!

The Plan for Getting Katie Couric’s Biceps

So you’ve decided that you’d like to have strong, defined arms after seeing those pics of Katie Couric’s biceps. Here’s a simple plan to get you started. You should begin to see results within 6 weeks!

Healthy eating and Cardio: Walk at least 3 miles most days of the week. You can split up workout time if you like. If you need to lose weight, cut at least 250 calories a day from your daily caloric intake. Cut out unhealthy foods and drinks and concentrate on healthier meals and snacks.

Bicep Exercises:

1. Bicep Curls: Using 3-5 lb. hand weights, hold a weight in each hand. Slowly bend the elbow to curl the weight up to shoulder level. Do 3 sets of 8-15 curls.

2. Hammer Curls: These are just like regular curls, but turn the hand in, sort of like you plan to punch with your fist. (palms facing each other) Do 3 sets of 8-15 curls.

Tricep Toners:

1. Chair Tricep Builder: Sit in a chair with arm rests. Grasp the arm rest with each hand. Pushing down on the arm rest, lift your body up without using your legs. You should feel this in your triceps. Do 3 sets of 10. (be sure to use a chair with sturdy arm rests!)

2. Tricep Push-Ups: Lie on your right side. Tuck right arm over your chest, and place left hand on the floor. Llift up your body with your left arm. Do 2 sets of 15 reps. Repeat exercise on the left side.

Shoulders:

1. Standing Front Lateral: Holding 3-5 pound hand weights in each hand, stand with arms down in front of thighs. (palms down) Lift both arms straight up to shoulder height. Slowly lower and repeat for 2 sets of 15. You’ll work the front of the shoulder with this exercise.

2. Standing Alternating Free Weight Press: Stand holding a 3-5 pound weight in each hand at shoulder height, with palms facing forward. Raise right arm until it’s straight up, fully extended. At the same time as you slowly lower the right arm, begin raising the left arm. You will alternate lifting and lowering each arm. Repeat for 2 sets of 15. This exercise shapes the entire shoulder muscle.

Resource

1. The Fat Burning Workout: by Joyce L. Vedral, Ph.D., Warner Books, 1991.