If you’re trying to lose weight, you can work harder and have slimmer, toned arms without any sagging. Women who want to reduce arm fat should do strengthening exercises, sports or activities that encourage muscle development, and maintain a healthy diet. Most of them carry additional weight at the hips and waist. With the right targeted exercises, it won’t be too hard to tone your arms, especially if you’re trying to shed a few extra pounds. X Research Source
Do exercises to strengthen your arms
Strengthen your triceps and pecs with tricep curls. These triceps curls are simple exercises that can develop these muscles, as well as your pecs and shoulder muscles. If you’ve never done push-ups before, you can modify the exercise by resting your legs on the floor until you can strengthen your arms.
To do these pushups, place your hands on a mat below your shoulders shoulder-width apart. Make sure your fingers are spread apart and the weight is evenly spread across both hands. Contract your abdominal muscles and stretch your legs behind you, resting on the balls of your feet. Activate your leg muscles and push through your heels. Your body should feel well supported, and your lower back should be straight instead of sagging or swaying from side to side.
If you cannot maintain the initial position, modify it by supporting your knees, keeping your arms and shoulders straight. Inhale as you lower your chin until it is just above your fingers. Your elbows should be facing out to the sides as you rest on your toes. Don’t worry if you can only lower your body a few inches, because the more often you do tricep curls, the easier they will be.
Exhale as you rise up to the starting position. This is a repeat. Do 3 reps of 8 push-ups to start building your triceps.
Increase the challenge by doing push-ups 2-2-2. If you’re comfortable with tricep curls, you may want to try a variation. 2-2-2 push-ups refer to 3 sets of 2 push-ups by placing your hands at different distances: narrow, regular and wide. Narrow pushups will work your triceps, while wide pushups will work your chest muscles.
Start in a plank position , with your hands directly below your shoulders and shoulder-width apart. Keep your core straight and engage your leg muscles so your position is solid and straight.
Do 2 push-ups with your hands in a regular position. Then, move your hands further apart so they’re at the edge of the mat or 1-2 inches (2.5-5 cm) away from you, and do 2 push-ups in this position. Lastly, move your hands to the center of the mat so they form a triangle under the middle of your chest and do 2 push-ups in this position.
Repeat this sequence 3 times, doing 2 push-ups in each position.
Do chair tricep curls. For this exercise, you only need a chair. In addition, it will help you strengthen your triceps and give them more definition.
First, put a chair on a sturdy surface and against a wall, with the seat facing you. You can also do these exercises on the edge of a table or with a training bench. Stand on one or both feet in front of the seat of the chair. Put your hands behind you, shoulder-width apart, fingers pinned on the edge of the chair. Bend your knees until they form a 90-degree angle and are directly above your ankles.
Make sure there is an equal balance in your arms and legs. Inhale as you bend your elbows and lower your butt toward the ground. Look straight ahead as you lower your body and make sure your arms are bent at a 90-degree angle. Just flex them until you feel their muscles activate and make an effort.
Exhale as you lift your body back to the starting position. Go gently and slowly so you don’t overextend your elbows. This will count as one rep; so do 2 sets of 10 reps. At the end of these 2 sets, you should feel your triceps working.
Use free weights to do dumbbell tricep kickbacks . For this arm strengthening exercise, you’ll need some free weights and a training bench. If you’ve never lifted weights before, start with ones that weigh 1 to 5 pounds (450 to 2 kg) so you can build arm strength without hurting yourself.
Start with a free weight in your right hand. He rests his hand and left leg flexed on the training bench. The left hand should be directly below the shoulder on that side in order to support the body. Flex your right hand as you hold the dumbbell, making sure your back is straight and your torso is almost parallel with the ground. Make a 90 degree angle between your forearm and upper arm. Keep your head up and your neck straight.
Exhale and use your triceps to lift the weight until your right arm is fully extended behind you. Move only your forearm and don’t use your left hand or leg. Pause after fully extending your right arm, inhale, then exhale as you bring the dumbbell back to the starting position.
Repeat this exercise on the right side about 10 times and then switch to the left side. Do 2 sets of 10 reps on both sides.
Do bicep curls . This exercise will work the muscles at the front of your arms, known as the “biceps.” You will need a set of 5lb (2kg) dumbbells for this exercise.
Start with your feet shoulder-width apart, keeping your knees soft and your weight evenly distributed on both feet. He holds a 5lb (2kg) dumbbell in each hand with his palms facing forward.
Exhale as you lift the dumbbells up toward your chest. Keep your eyes forward and your weight evenly distributed on both legs. Inhale, then lower the dumbbells until they meet 3/4 of the way down. By doing this, your biceps will work. This is a repeat. Do 2 sets of 10 repetitions.
Hits while holding dumbbells. To reduce fat in your biceps and strengthen your shoulder muscles, you can do slams while holding dumbbells. For this exercise, you’ll need dumbbells weighing 1 to 2 lbs. (450 to 900 g).
Start with your feet hip-width apart and a 1-2 pound dumbbell in each hand. Keep your fists in front of your face with your palms facing each other.
Keep your left fist still as you inhale and punch your right fist as high as possible. Make sure your arm is slightly bent and not fully extended as you punch. Exhale as you bring your arm back to the starting position. Then inhale as you punch your left fist as high as possible.
Alternate with your right and left hand for 60 seconds. Gradually increase speed until you hit as fast as possible. Do the exercise for 1-2 minutes daily.
Do side planks with dumbbell raises. This exercise will work your arm and core muscles at the same time. For this exercise, you’ll need a 1 to 5 lb (450 g to 2 kg) dumbbell or free weight.
Begin in a side plank position on your right elbow, which should be bent directly below your shoulder while your feet are stacked on top of each other. Raise the dumbbell with your left hand.
Raise your hips so that your body forms a straight line from your shoulders to your ankles. Make a fist with your right hand to balance yourself and activate your arm muscles. Then inhale as you extend your left arm so it’s directly above your right shoulder. Hold the dumbbell as you raise your left arm.
Exhale as you lower your left arm so it’s parallel with the ground. Keep your hips raised as you lower your left arm. Do this exercise 10 times on each side.
Playing sports to build arm muscles
Play tennis or another racket sport. These sports (such as tennis or squash) are great for building arm muscles as well as giving your whole body a workout. Join a local recreational tennis league or take tennis lessons at a professional center or gym. If a family member of yours enjoys playing squash or racquetball, ask them to give you some lessons and practice your skills. The more you do these types of sports, the more improvement you’ll notice in your arm strength and muscle definition.
Practice rowing or canoeing. Practicing a sport that exercises the muscles of the arms will help you reduce fat in that area and prevent it from reappearing. Consider taking up a hobby that exercises your arms, such as rowing or canoeing, which require arm strength as well as exercise your core. You can start by working out on the rowing machine at the gym, and then take rowing or canoeing classes. You can also join a local recreational rowing team to improve your skills and become more active as the weeks go by.
Take boxing classes. Another high-intensity sport that exercises the arms is boxing, which requires solid strength in the muscles of the arms in addition to adequate physical condition. Take boxing classes at a gym or hang up a Sacco chair and punch it, which can help you build arm strength. In addition, practicing with a partner can also help you tone the muscles in this area.
Maintain a healthy diet
Adjust your daily calorie intake. Tailor your calorie intake so you don’t overeat or consume empty calories that only add fat to your arms. After calculating your daily calorie intake, which is based on your age, weight, and fitness level, try to eat enough each day to exercise.
Eat more vegetables, healthy fats, and lean protein. Structure your meals so that you have a protein source, a low-fat source, and a low-carbohydrate vegetable source for each food. Make sure your carbohydrate intake is within the recommended range of 20-50g per day.
Reduce your intake of carbohydrates, sugars and animal fats. Eating foods that are high in carbohydrates and sugars will cause your body to secrete insulin, a hormone responsible for storing fat. When insulin levels drop, the body begins to burn fat. This can also help your kidneys get rid of excess sodium and water, which will help you reduce water weight.
Cut back on foods that are high in starch and carbohydrates like French fries and white bread. Avoid foods high in artificial sugars, such as sodas, cakes, candy, and junk food.
Follow a 7 day meal plan. Create a 7-day meal plan that covers 3 main meals (breakfast, lunch, and dinner) scheduled at the same time of day, as well as 2 snacks (between breakfast and lunch, and between lunch and dinner) scheduled as well at the same time. This plan will allow you to eat at a specific time of day without skipping any meals. Consuming approximately 1,400 calories daily, in combination with exercise, will help you lose weight in a healthy way.
Make a shopping list according to your food plan and go to the supermarket at the beginning of the week. Keep your refrigerator stocked with all the ingredients needed to prepare your meals throughout the week, so you can easily prepare them without being tempted to skip a meal.
Stay hydrated by drinking water instead of sugary drinks. This will allow you to have a healthy immune system and allow you to maintain a hydrated body during daily exercises.
You can replace sugary drinks like sodas with flavored water with a few slices of lemon or lime.
Try unsweetened green tea as a healthy substitute for sugary drinks. Unsweetened green tea has a healthy amount of antioxidants and promotes general health.
Eat well before and after exercising. To maintain your weight loss, you should always eat healthy before and after each exercise. Eat a light snack 1 to 2 hours before you exercise to give you energy during your workout.
After exercising, you should eat foods that are high in protein and carbohydrates, and always within 2 hours after finishing the workout. For example, a Greek yogurt with granola and fruit or a peanut butter and banana sandwich can help your body recover after a workout and improve muscle strength.