Your body structure is determined by genetics and general physical activity. If you feel like you have too much fat on your arms or would like to tone that area of your body, you can do targeted workouts. It is important to note that strengthening and toning only one part of the body are not realistic goals. But losing weight can help you reduce overall fat mass and get leaner arms. The combination of strength training, cardiovascular exercises and a healthy diet can help you achieve a toned look and reduce arm size.
Steps
Method 1 of 3: Develop Arm Muscles
Step 1. Work your biceps
It is a two-part muscle. It is located in the upper section of the arm and connects the shoulder to the elbow. The biceps help bend the forearms towards the body and upwards. By toning them, you will improve the appearance of the front of the arm. Try the following exercises.
- Bicep Curl: Stand up straight and hold a dumbbell in each hand. Bring your elbows close to your body and keep your palms facing forward. Without moving your upper arms, lift the weights towards your body, contracting your biceps. Continue lifting the dumbbells up to shoulder height. Slowly bring your arms back down, until your hands are close to your hips.
- Push-ups. Get into the plank position, with your arms extended below your shoulders. Lower your body until your chest is a few inches off the ground. Keep your elbows pointing away from you. Push your body back into the starting position with a quick motion. Keep your abs and back muscles contracted for the duration of the exercise.
- Hammer curl. Stand up straight and hold a dumbbell in each hand. Your palms should be facing your body. Lift the weights forward, until they are at shoulder height. Slowly bring your arms back down, until your hands are close to your hips.
Step 2. Strengthen your triceps
This three-part muscle is located in the posterior section of the arm and connects the shoulder with the elbow. It helps you extend your arm over your head and back. By toning your triceps, you can avoid having flabby arms. Try the following exercises.
- Push-ups with the triceps. This exercise is very similar to a normal push-up. Begin by assuming the plank position, with your arms extended below your shoulders. Lower your body until your chest is a few inches off the ground. You should keep your elbows and arms very close to the sides of your chest. Push your body back into the starting position with a quick motion. Keep your abs and back muscles contracted for the duration of the exercise.
- Dip with the triceps. Turn your back to a stable bench or chair, keeping your hands on the edge, with your fingers pointing away from your body. Keep your arms straight and still. Slowly lower yourself until your upper arms are parallel to the floor. Keep your elbows close to your body. Push with the triceps to bring the body back up and to extend the arms to the starting position.
- Extensions with the triceps. Lie on a bench or on the floor, holding two dumbbells directly in front of you. You should keep your arms fully extended and perpendicular to the ground. Turn your palms towards your shoulders and bring your elbows closer to your body. Slowly lower the weights until the dumbbells are close to your ears. Lift them up again until your arms are fully extended.
Step 3. Tone your delts
These muscles connect the upper part of the shoulder to the center of the bone that makes up the upper arm (humerus). They help lift the arms sideways, back and forth. By toning them, you can achieve a very defined look for the upper arms. Try the following exercises.
- Side lifts. Hold a dumbbell in each hand, with the palms facing you. Lift the dumbbells to the side, making sure you bend your elbows slightly. Continue lifting the weights, making sure to keep your arms aligned, until they are parallel to the floor. Finish the exercise by slowly lowering the dumbbells to your hips.
- Front rowing. Hold a dumbbell in each hand, with the palms facing you. Lift the weights up to your chin, pointing your elbows away from your body. Keep the dumbbells close to your chest as you move. Slowly return to the starting position.
- Push-ups on the arms.
Step 4. Include chest exercises
Doing a lot of pushups and planks can work wonders for the area near the armpit, next to the chest. By strengthening all the muscles around your arms, your workout will be better and your appearance will be more defined. Try exercises such as:
- Bench presses. Lie on your back with a dumbbell in each hand. Lift your arms shoulder-width apart, keeping them straight and still. Slowly lower the weights to your chest (by spreading your elbows away from your body). Then raise them again until your arms are fully extended.
- Fly with pectorals. Lie on your back with a dumbbell in each hand. Keep your arms outstretched to the side, with your palms facing the ceiling. Without bending your arms (if not slightly at the elbow), join them in front of your chest, fully extended. Finish each exercise by lowering the dumbbells sideways, with controlled movements.
- Do pushups.
Method 2 of 3: Incorporate Other Exercises to Tone Your Arms
Step 1. Sign up for a beginner weightlifting class or join a training session with a personal trainer
Learning the correct technique is essential for weightlifting. If you have any doubts about the techniques to follow or the exercises to strengthen and tone the muscles, learning from an expert will be very useful.
- Many gyms offer free courses to members. Try taking a beginner weightlifting class. These classes are designed for the inexperienced and are taught by a fitness professional who can help you.
- Your gym may also offer you training sessions with a personal trainer. By signing up, you may even be able to take some lessons for free. Alternatively, you will find many personal trainers who work as consultants in gyms and who can help you for a fee.
Step 2. Get enough cardiovascular activity every week
Targeted training or weight loss in a specific area of the body are impossible goals. However, by adding regular cardiovascular activities to your training program, you can reduce fat mass and achieve leaner or thinner arms.
- It is advisable to include at least 150 minutes or 2.5 hours of cardiovascular activity per week in your schedule.
- To burn more fat or lose more weight, increase the duration or intensity of your exercises.
- Do activities such as: walking, running, elliptical training, swimming, or aerobics.
- Carrying out cardiovascular activities and dedicating a day to rest after lifting weights are essential tips for proper muscle recovery.
Step 3. Consider doing bodyweight exercises that tone muscles and burn fat at the same time
Interval workouts with dynamic exercises that work all your muscles can cause you to lose inches of fat in your arms, waist, hips, legs, and throughout your body. Plus, interval training helps you burn calories, shed fat, and get leaner arms. Below you will find some good exercises to do in 1-2 minute intervals, with breaks of 15-30 seconds:
- Skip the rope. This exercise burns a lot of calories, thanks to high-impact activities like jumping and moving the arms. Start with 20 seconds and get to do 1 minute or more of rope jumps. Rest and repeat three times.
- Do burpees. Stand upright, with your arms high above your head. Bring your arms close to your feet and jump into a plank position. Jump back into the squat position and stand up, raising your arms. Continue for 30 seconds, rest and repeat 3 times. To make the exercise more challenging, complete a push-up as you land in the plank position.
Method 3 of 3: Follow a Diet That Helps Tone Arms
Step 1. Pay attention to calories and portions
If you think that losing weight can help you tone your arms and make them leaner, to reach your goal you need to pay attention to the calories and portions of the foods you eat.
- To lose weight, you need to eat less and pay attention to your daily calorie intake.
- Losing a pound or a pound per week is considered a healthy goal. To achieve it, you will have to give up around 500 calories per day.
- To reduce portions, try using smaller plates, bowls, and cutlery. It may also be helpful to purchase measuring containers or a scale to make sure you are taking accurate portions.
Step 2. Eat a balanced diet
To lose weight while staying healthy, you need to eat a balanced diet. For starters, include all five food groups in your meals throughout the week.
- Consume lean protein with every meal or snack. One serving of lean protein (such as poultry, pork, fish, dairy, or tofu) equals about 90-120 grams or half a cup.
- Include 5-9 servings a day of fruit and vegetables in your diet. One serving of fruit equals half a cup or 1 small fruit and one serving of vegetables equals one cup or, in the case of salad, two cups.
- Prefer whole grains. All grains can be part of a healthy diet, but whole grains are more nutritious than refined grains. Include 2-3 30-gram or half-cup servings each day.
Step 3. Choose healthy snacks
Snacks can be part of a healthy diet, but they need to be monitored, especially if you are trying to lose weight.
- If you want to lose weight, have snacks that contain between 100 and 150 calories.
- Eat a snack only if you have to, for example before a workout or if you are very hungry and have 3 hours to go until the next meal.
- Here are some examples of healthy snacks: a quarter cup of dried fruit, 30g whole-grain crackers with peanut butter, or half a cup of fruit and cottage cheese.
Step 4. Drink enough water
Liquids are important for a healthy diet, weight loss and physical activity. Dehydration can lead to weight gain and negatively affects athletic performance.
Each person's needs are different, but a good rule of thumb is to drink eight glasses of water a day (about 2 liters). At best, you shouldn't feel thirsty during the day and your urine should be clear in the evening or late afternoon
Advice
- Always talk to your doctor before starting a new exercise program to make sure it's safe and healthy for you.
- If you experience pain or discomfort while exercising, stop immediately and see your doctor.
