me and my big arms :(

annie_lawler

So, I've lost a lot of weight so far (40 pounds!), but my arms are still huge! They've even gotten bigger since I've been working out because I've added some muscle. The fat just won't leave them. Anyone else have this problem? Does anyone know any exercises that could help me get rid of the fat in my arms and not add a ton of muscle? Will I just reach a point in my weight loss that they'll naturally just start to diminish? I just want to feel confidant wearing tank tops and swimsuits this summer and showing off my weight loss... and I won't be able to do that with my arms just getting bigger and bigger Help me!

CoryIda

You can't spot-reduce any area of your body. I have big legs, and even though I am quite fit, I will always have big legs. I'd rather they be big and muscular, though, than big and fat.
Keep up with the strength training - it is awesome - and just make sure you're working towards getting fit and healthy PERIOD - your arms will go down eventually, although they may always be larger than you might like, but they can still look great if you fill them with beautiful muscles (and it is SO hard for women to get bulky, please don't worry about that!)

Cullenbraille

I'm interested in knowing the answer to this too. I have always had larger arms. We're not all pear-shaped, right?!

tataliciousd89

Just keep going and they will eventually go down. Whatever you do don't stop weight training. I have a friend that went from 220 down to 130, but her arms are still fat because she refuses to work them out thinking that she will get manly muscles. I'm gonna laugh at her when I get down to that size and can wear things she can't pull off. I'm getting so close!

mmpdavis

I have the same arm problem. Although decreasing the diameter of your arms by drastic measures is unlikely if not virtually impossible by normal measures, you can work on those areas in other ways. My former trainer recommended increasing the number of reps I do for my arm exercises (bicep curls, tricep extensions, etc.) but not increasing the weight. Also, swimming with paddles and a pull buoy can help you work on your arms in a more comprehensive fashion. If you keep the weight lower but you increase the reps and have more "burn," you can develop good muscles at a reasonable rate while slimming down the excess parts of your arm. Good luck!

1Timothy4v8

I have noticed a big difference in my arms sense I started doing push ups, also if you check out body of steel it has great arm work out, the weights she uses don't give you big muscles, I don't care what any one says the more I work out my butt the smaller and rounder it gets, the more I work out my arms the tighter they became, unless its heavey weights then they just like you said grew muslcs under the fat causeing then arm to look smaller, so Don't give up you can make a defference now as you lose weight by working those specific muscles

monicalynne68

if you want to build muscle, you increase weight and lower the number of reps. If you want to tone muscle and burn fat, you increase the number of reps and lower the weight.

cppeace

for the first 40lbs or so my arms barely slimmed at all a measly half an inch compared to 7inches from my waist but in the last 15lbs since I started bellydance fitness and incorporated light weights into my aerobics they've shrunk another whole inch. Still have a ways to go but love thatt theyre shrinking now
the bellydance fitness arms and abs workout helped a ton I think
good luck and keep going
Kimmy

tataliciousd89

Fewer reps at higher weights is actually much more effective and as a woman you will never be able to get big bulky man muscles no matter how heavy you are lifting. That is a myth. It is testosterone and other steroids that cause bulking and women just don't produce enough to have that effect.

CoryIda

Fewer reps at higher weights is actually much more effective and as a woman you will never be able to get big bulky man muscles no matter how heavy you are lifting. That is a myth. It is testosterone and other steroids that cause bulking and women just don't produce enough to have that effect.

^^^^THIS IS TRUE^^^^

cppeace

for the first 40lbs or so my arms barely slimmed at all a measly half ansorry for double posting... Youve gotten some good advice:)

annie_lawler

Thank you all SO much! I really feel a lot better about it, and I won't be afraid of getting too muscular anymore!

NaomiLyn15

I feel your pain. My arms were one of the last parts of my body to start shrinking. I have always had larger arms and it was making me feel bad about myself. But, eventually the inches started to melt off. It took a long time, but they will go. Just stick to it. My arms are still bigger than I would like, but much closer to my goal.

ninerbuff

if you want to build muscle, you increase weight and lower the number of reps. If you want to tone muscle and burn fat, you increase the number of reps and lower the weight.

Myth. Muscle gets conditioned better by lifting heavier. To build muscle you NEED calorie surplus, so building muscle on calorie deficit (with 3 exceptions) is practically impossible. And to burn fat more efficiently you raise your RMR and stay in calorie deficit. Lifting lighter weights with higher reps build muscle endurance and doesn't condition muscle better than heavy resistance lifting.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

delilah47

Do you have type 2 diabetes? Sometimes if you have that, your upper arms will get quite large compared to the rest of your body. You may not lose that fat until later on or they may even stay quite large after you reach your goal.

ninerbuff

Where body fat "retains" is based on genetics. Some have it in the thighs, some in the abs, some on the arms. Staying in calorie deficit and keeping a good exercise routine will eventually lower all body fat.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Bri_Becq

I have the same problem. But since I still have more weight to lose, they tell me to keep up with healthy eating, cardio and weight training. To do low weight LOTS AND LOTS AND LOTS of repetition to burn the fat and get some lean muscles.

Feel free to add me ladies. We all need some motivation.

LorinaLynn

Fewer reps at higher weights is actually much more effective and as a woman you will never be able to get big bulky man muscles no matter how heavy you are lifting. That is a myth. It is testosterone and other steroids that cause bulking and women just don't produce enough to have that effect.

^^^^THIS IS TRUE^^^^

Yes! The heavier I lift, the smaller my arms get. http://www.myfitnesspal.com/blog/LorinaLynn/view/i-don-t-want-to-be-bulky-221294

ninerbuff

I have the same problem. But since I still have more weight to lose, they tell me to keep up with healthy eating, cardio and weight training. To do low weight LOTS AND LOTS AND LOTS of repetition to burn the fat and get some lean muscles.

Feel free to add me ladies. We all need some motivation.

Lots of repetitions in weight lifting build muscle endurance and little calorie burn. You'd be better off lifting heavier and raising your RMR.
High repetitions to "build" lean muscle is a myth that won't seem to go away.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

jadedone

I know I inherited this tendency from my mom! All the women in her family have big arms, even when they are smaller. So it is hard to say. Keep at it!

I know I am destined to have bigger arms and legs, so I have been working on the strength training, and hoping as I lose they will improve. Oh and learning strategic poses so my arms look smaller. Or at least defined. I always steal from the Tyra Banks poe and place my arm on my hip in pictures so it looks smaller.

lisao62

bump

jadedone

I have noticed a big difference in my arms sense I started doing push ups, also if you check out body of steel it has great arm work out, the weights she uses don't give you big muscles, I don't care what any one says the more I work out my butt the smaller and rounder it gets, the more I work out my arms the tighter they became, unless its heavey weights then they just like you said grew muslcs under the fat causeing then arm to look smaller, so Don't give up you can make a defference now as you lose weight by working those specific muscles

I find pushups help too. My arms look more defined after a few weeks of pushups.

sunshine83777

Awesome advice! Your oh so helpful:happy:

pinkita

I can totally relate! I started my weight loss journey on January 15th, 2011, but didn't start taking my measurements until a couple months after that. My arms I think were 18" back then. I measure every month, and they were steadily decreasing, until June 2011. They stopped at 13 inches, and I hate when it's time to measure, hoping I'll see a smaller measurement, but I keep seeing that stupid 13! I met with a fitness coach last week to get my BMR tested, and she said it's probably just a matter of time, and that it'll probably be the last area to go. I have about 40 more lbs to go, and I certainly don't want to see 13" when I reach goal!

I've tried lots of strength training DVDs (kettlebells, Jackie Warner, and even a free "arm exercise" Android app), experimenting with varying weights, higher reps, lower reps, etc. But my arms are still 13". I can see definition on the tops of my arms and shoulders, but the triceps still look flabby.

I'm tempted to start seeing a personal trainer, but they're so expensive, and I HATE the gym environment--it almost turned me into a germ-a-phobe

gtwin

if you want to build muscle, you increase weight and lower the number of reps. If you want to tone muscle and burn fat, you increase the number of reps and lower the weight.

No, no, no. Ladies please stop believing these myths.


To the OP, lift heavy as you can while maintaining good form and work in the 4-8 rep range. Eventually, as you continue to drop fat....all that lifting you've done will be lean, solid muscle. A million reps using 5 lbs will do nothing but build muscular endurance.

pinkita

Oh, a question re: lifting heavy.

Any advice on how/where to start? i.e., how many reps, how heavy a weight to use... and does the same advice apply to kettlebells? (I love kettlebells!)

Thanks!!

Chrissie_R

i'm also waiting for my arms to shrink

LorinaLynn

Oh, a question re: lifting heavy.

Any advice on how/where to start? i.e., how many reps, how heavy a weight to use... and does the same advice apply to kettlebells? (I love kettlebells!)

Thanks!!

I do 3 sets of 8 of however heavy I can lift when I struggle with the last couple lifts.

pinkita

You look awesome Lorina!

Nopedotjpeg

Oh, a question re: lifting heavy.

Any advice on how/where to start? i.e., how many reps, how heavy a weight to use... and does the same advice apply to kettlebells? (I love kettlebells!)

Thanks!!

Keep it to 12 or less reps per set. You can start with a light weight for you, but you should be gradually increasing the weight. When people say "heavy" it's relative to them; it means you should be able to complete your sets, but not much, if any, more than that.

Also, you want the basis of your program to be compound lifts, which are lifts that include multiple joints and multiple muscle groups. These are more natural movements than most single-joint weight machines, and recruit more muscles which means your body is doing more work (as well as some stuff about the central nervous system which I'm not 100% sure about).

Oh and kettlebells aren't any different. They're a tool like dumbbells or barbells. They can be used for some good lifts like a Goblet Squat, Rows, a KB Bench Press, or a KB Shoulder Press.

lisao62

I just finished reading New Rules of Liftinfg for Woman. It is very helpful for beginners to lifting heavy. It also has some good nutrition advice. I bought it on amazon.com