Arm fat question

MorbidMander

I tend to lose weight off my midsection first (woo hoo!) when losing weight. My whole body is slimming down and I'm starting to dig my body, but my arms still kinda look... odd in comparison. They're not super huge, don't get the wrong impression. They just carry a tad more fat then I'd like to be seeing on the back of my arms. I'm starting to get decent muscle tone in the biceps, but that back of the arm is lacking in the muscle department. I know you cannot spot train an area for fat, but I know you can tone.

I just started a gym membership so now I finally have equipment and weights available to use, but I'm still a noob with weights and all that jazz since I've normally done minimal strength and more cardio (but now I'm changing that). What arm workouts would you recommend, or that helped you, to tone up that area to make it look less... flabby? Cheers.

taytaylynn3

BUMP!. I have the same problem.

Guamybear

I haven't lost anything off my arms in months..I figured it will probably come off with my thighs and belly.

phjorg

arm workouts are pointless to this goal. and focus on them is not productive. You cannot spot reduce fat, and focusing on arms means you're putting time into workouts with very tiny muscle groups with comparatively low calorie burn.

Want good arms? Track calories, balance macros, and do full body free weight compound movements. like bench, rows and squats.

edit: typical resistance programs recommendation. SL5x5 or new rules of lifting for women.

DandelionCupcakes

Hahaha my arms seemed like they took forever to shrink. They're still weird in comparison to the rest of my body but not as bad. It was weird before, though.
Unfortunately I guess it just happens when it happens.

MorbidMander

arm workouts are pointless to this goal. and focus on them is not productive. You cannot spot reduce fat, and focusing on arms means you're putting time into workouts with very tiny muscle groups with comparatively low calorie burn.

Want good arms? Track calories, balance macros, and do full body free weight compound movements. like bench, rows and squats.

edit: typical resistance programs recommendation. SL5x5 or new rules of lifting for women.

I just said in my post "I know you cannot spot reduce fat".. did you even read the whole thing? I said I wanted to tone the back of my arms. But, thanks for the advice, I think anyway..

lizziebeth1028

Pushups!!

MorbidMander

Hahaha my arms seemed like they took forever to shrink. They're still weird in comparison to the rest of my body but not as bad. It was weird before, though.
Unfortunately I guess it just happens when it happens.

Guess so, maybe it'll just be a waiting game!

kcworkingdiver

I went on You Tube and found a great exercise and I can feel the burn - you take two weights (I use 10 lbs each - it is just what I had) and hold them together above your head vertically - then you go backwards - I am noticing progress. Go to You Tube - they have lots of ways to help your arms and demonstrate them.

michelefrench

Dips

concordancia

Arms seem to be one of the hardest places for skin to shrink into shape, so some of that is just excess skin.

BigGuy47

Dips, Triceps kickbacks and diamond push ups.

imhungry2012

ahhhhh diamond pushups

bombedpop

My limbs like to stay large as well and I don't carry weight in my torso. I've been lifting heavy in split sets (not 5x5 or NROWL) for the past year and it's finally tight, no loose skin or under-wobble. It had taken a good 7 months of work.

starfish1783

Dips, Triceps kickbacks and diamond push ups.

^^^ these. Especially the dips and kickbacks. I did them when I swam competitively and it helped a LOT.

phjorg

arm workouts are pointless to this goal. and focus on them is not productive. You cannot spot reduce fat, and focusing on arms means you're putting time into workouts with very tiny muscle groups with comparatively low calorie burn.

Want good arms? Track calories, balance macros, and do full body free weight compound movements. like bench, rows and squats.

edit: typical resistance programs recommendation. SL5x5 or new rules of lifting for women.

I just said in my post "I know you cannot spot reduce fat".. did you even read the whole thing? I said I wanted to tone the back of my arms. But, thanks for the advice, I think anyway..

then why are you asking for arm exercises when you know they dont work???

sunglasses_and_ocean_waves

arm workouts are pointless to this goal. and focus on them is not productive. You cannot spot reduce fat, and focusing on arms means you're putting time into workouts with very tiny muscle groups with comparatively low calorie burn.

Want good arms? Track calories, balance macros, and do full body free weight compound movements. like bench, rows and squats.

edit: typical resistance programs recommendation. SL5x5 or new rules of lifting for women.

I just said in my post "I know you cannot spot reduce fat".. did you even read the whole thing? I said I wanted to tone the back of my arms. But, thanks for the advice, I think anyway..

then why are you asking for arm exercises when you know they dont work???

Another know-it-all that just joined a week ago and is going to tell people what to post.

XX_Miss_RoseMary_XX

arm workouts are pointless to this goal. and focus on them is not productive. You cannot spot reduce fat, and focusing on arms means you're putting time into workouts with very tiny muscle groups with comparatively low calorie burn.

Want good arms? Track calories, balance macros, and do full body free weight compound movements. like bench, rows and squats.

edit: typical resistance programs recommendation. SL5x5 or new rules of lifting for women.

I just said in my post "I know you cannot spot reduce fat".. did you even read the whole thing? I said I wanted to tone the back of my arms. But, thanks for the advice, I think anyway..

then why are you asking for arm exercises when you know they dont work???

Another know-it-all that just joined a week ago and is going to tell people what to post.

Of course! -.-

Because you know, people who know EVERYTHING about loosing weight join this site.. Right??

I have the same problem!

I work my arms at the gym to help give them some definition, but honestly, I think we just have to wait. I try and focus on the positive, but it can be tough!

phjorg

arm workouts are pointless to this goal. and focus on them is not productive. You cannot spot reduce fat, and focusing on arms means you're putting time into workouts with very tiny muscle groups with comparatively low calorie burn.

Want good arms? Track calories, balance macros, and do full body free weight compound movements. like bench, rows and squats.

edit: typical resistance programs recommendation. SL5x5 or new rules of lifting for women.

I just said in my post "I know you cannot spot reduce fat".. did you even read the whole thing? I said I wanted to tone the back of my arms. But, thanks for the advice, I think anyway..

then why are you asking for arm exercises when you know they dont work???

Another know-it-all that just joined a week ago and is going to tell people what to post.

you going to refute anything I said? Or just commit to ad hominum attacks?

mrs_mab

I have found push-ups & lots of different planks, and medicine ball workouts along with fat burining cardio which really if you do it right comes along with the planking & medicine ball exercises!

TeaBea

Dips, Triceps kickbacks and diamond push ups.

This^

Many natural day to day movements work the front of the arms .... so biceps never get quite as flabby as triceps.

http://exercise.about.com/cs/weightlifting/l/blsampletricep.htm

mattashbrock

I think the point is that wanting to "tone" is the same myth of spot reducing fat, you will notice more muscle tone/definition when the fat covering your muscles is gone. So saying that you know you cannot spot reduce fat but then saying you just want to tone is kinda confusing because they are basically the same thing.

phjorg

I think the point is that wanting to "tone" is the same myth of spot reducing fat, you will notice more muscle tone/definition when the fat covering your muscles is gone. So saying that you know you cannot spot reduce fat but then saying you just want to tone is kinda confusing because they are basically the same thing.

bingo. there is no such thing as spot reducing, just as there is no such thing as a toning exercise.

which absolutely irks me when people recommend arm exercises, or ab exercises for those wanting a 6 pack. it's like they thing they actually thing that would help... ugn. just stop.

BigGuy47

I think the point is that wanting to "tone" is the same myth of spot reducing fat, you will notice more muscle tone/definition when the fat covering your muscles is gone.

I don't think you get the point at all.

You both seem to be hung up on the word "tone". Get over the semantics.

I think that the OP wants to build up her triceps so the skin is a little less jiggly, No toning, just a little less jiggly (or flabby) under the arms.

bwnorton

I know that I've probably lost muscle with the fat that I know I lost losing 40 pounds. I see circuit training as an option. You can use dumbbells or a machine - they both work. If you are already doing cardio like running or biking, you're getting the big muscle groups going anyways. I'm old-school and use the old 3 sets each (12, 10, 8 reps) of the following: Bench press, chest fly, pull-down, bent over row, shoulder press, shoulder shrug, triceps kickback, and biceps curl. You'll start seeing a difference in your upper body, especially on the definition and size of the muscles. You want to have muscle take the place of the fat that you've been losing.

You can get the same effects using no weights and doing push-ups, kick-outs, squats, dips and pull-ups, etc.

When I go biking I notice if my core isn't strong. Using sit-ups, crunches, back extensions, etc. help me.

It takes time and a reduction in body fat. You probably lost muscle during the diet (most people do). It needs to be built back up.
Just a thought. Part of the journey is seeing what works for you! Enjoy the exercising!

notworthstalking

I think it is likely loose skin. I have noticed that the big compound lifts, such as squats and dead lifts, actually help as lot with the upper body. So don't think your not working your arms if you are doing those. I also do front and side raises as part of keeping my neck and shoulders strong. I have an neck issue and these help keep everything stable at work. These seem to work my triceps as well. Personally I am not a fan of tricep dips as I feel like I am overloading those little muscles. But basically get in there and do a good full body routine and things will start to improve.

ninerbuff

Arm fat is................well fat over the arm. And while you can't spot reduce the fat, you can "harden" up the triceps with exercise. Problem is most people are doing the wrong exercise for the "long" head of the triceps. To target them try lying triceps extensions, overhead tricep extensions, reverse grip cable push downs, and even pullovers.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Sarauk2sf

Arm fat is................well fat over the arm. And while you can't spot reduce the fat, you can "harden" up the triceps with exercise. Problem is most people are doing the wrong exercise for the "long" head of the triceps. To target them try lying triceps extensions, overhead tricep extensions, reverse grip cable push downs, and even pullovers.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

^^yep

My upper arm fat is one of the last to go. You just have to be patient re the fat.

IIISpartacusIII

arm workouts are pointless to this goal. and focus on them is not productive. You cannot spot reduce fat, and focusing on arms means you're putting time into workouts with very tiny muscle groups with comparatively low calorie burn.

Want good arms? Track calories, balance macros, and do full body free weight compound movements. like bench, rows and squats.

edit: typical resistance programs recommendation. SL5x5 or new rules of lifting for women.

I just said in my post "I know you cannot spot reduce fat".. did you even read the whole thing? I said I wanted to tone the back of my arms. But, thanks for the advice, I think anyway..

Define the word "TONE". What does that mean to you? You can either remove the fat from a muscle or increase the size of the muscle with regards to its appearance; so which of the two does "tone" mean?

redraidergirl2009

Lift, not just arm area but everywhere. The more you strengthen muscle, the more calories you burn daily. I have lost little on the scale but my arms have really shaped up.

DesireeLovesOrganic

My arms are usually last to go also. I noticed the biggest difference about 3 weeks into the 30 day shred (and have since done Ripped in 30 and 6 week 6 pack but still, the 30 Day shred was most noticeable arm/shoulder/upper back results for me and I am going to start it over soon! LOL)

My massage therapist friends always have good arms, maybe I should give more massages, haha!