what do you do to tone and slim your arms?

Banglore

....When you're an inexperienced beginner who is also female and doesnt want to be bulky(who also happens to have very little upper body strength) who can BARELY use the shoulder press and chest press type machines on the lowest weight. My arms are always my worst point and Id love to feel really comfortable in tanks for this summer ya feel?

Viva81Diva

Dumbbells work. You can get 2lbs, 3 and 5 lbs. Do arm exercises for the biceps and triceps, but also make sure to work the chest muscles and back muscles because the arms connect to these major muscles. You can find many exercises for these muscles and how to perform them properly on YouTube or body building sites.

Pushups are also a great way to build strength and slim your arms. You can do pushups against the wall to begin with, or even inclined at the edge of your bed. You can put your knees down while in a pushup position on the floor instead of doing a regular pushup. It is important that you maintain a flat back and keep your abs tucked in. That helps support your lower back plus keeps focus on the upper body.

If you go to a gym, try using cables. Most gyms have them, and you can do less resistance with more repetitions.

sunglasses_and_ocean_waves

Check out Ellen Barrett DVDs.

BTW "weakling girl" may not have been the best choice of words.

michellemybelll

yoga

phjorg

ugn.. exercise does not burn fat or slim arms people. so why are you recommending it?

count calories, balance macros, and do full body compound exercises. fat will be lost as determined by genetics. there is no such thing as an arm toning exercise..

Crankstr

ugn.. exercise does not burn fat or slim arms people. so why are you recommending it?

count calories, balance macros, and do full body compound exercises. fat will be lost as determined by genetics. there is no such thing as an arm toning exercise..

:flowerforyou:

Banglore

ugn.. exercise does not burn fat or slim arms people. so why are you recommending it?

count calories, balance macros, and do full body compound exercises. fat will be lost as determined by genetics. there is no such thing as an arm toning exercise..

Im sorry Im a complete rookie with this stuff Im not familiar with macros What do you mean by that?

mrstravisjones

you can target strength training to certain muscle groups, but you cannot target weight loss to a specific part of your body.

Lleldiranne

Check your local library for Jillian Michael's No More Trouble Zones. She does a lot for the arms. You can start with small weights (soup cans are about 1 lb each, and that will save you from buying 1 lb dumbbells) and work up. I say to try it from the library because it's free, and after a week or 2 you may decide that you can do it on your own, or you may decide to buy it.

Along with that, you want to eat at a deficit to help get rid of body fat. You can't spot reduce, so it's important to reduce your body fat as well. But it is also important to do exercises so that the muscle that is there when the fat goes is nice and tight

phjorg

that wasnt directed at you. no need to apologize for honest question.

are you macro nutrients. proteins, carbs and fats. a proper diet should have a somewhat balance of all three. one mistake i see a lot of people do is eat healthy food, but ignore macro sources. most common is very high carb and very low fat. end result is your body is still starving as its nutrient deprived. and excess carb stores as fat. making results be way slower than they should have been

geekyjock76

If you are a beginner, the last concern should be becoming bulky. No offense, but that would require a few years of eating at a surplus while lifting heavy.

notworthstalking

I tend to have skinny arms, after I lose fat. I find that doing a good general weights program really helps. You need to think about your goals and then how to achieve them. Please to not worry about getting bulky. I would love a bit more meat on my arms bones, but at this stage it isn't happening lol.

My personal goals- to be able to lift things I need to do at work and not get injured. Functional strength basically. The changes in my appearance are a massive bonus. The work and diet work well together. For strength I do dumbbell squats, lunges, dead lifts, and calf raises for lower body and these help my core and upper body, because the weights are getting heavy to hold. I also do shoulder presses , raises , push ups, chest flys , bent over rows and bicep curls. The bicep curls are just to hopefully make my biceps bigger, or at least stop them from looking skinny lol. This is roughly what I do for strength. It is proving effective and I am always trying to either lift heavier or squease one more rep out. If I can do more than 12 ,I move up and generally the next highest weight means I can only do 5 or 6 at first. I am far from bulky and am getting kind of skinny. I also have started doing the 30 day shred. I am adding it in to my routine, doing it 3 days a week. This is because I what respeditive strain injury. I have had that at work and lift to avoid that. Level 1 has a lot of decent upper body work. Higher reps, but still okay. I also do a lot of cardio , because I enjoy it.

pkw58

Yoga, pilates, barre3

Viva81Diva

ugn.. exercise does not burn fat or slim arms people. so why are you recommending it?

count calories, balance macros, and do full body compound exercises. fat will be lost as determined by genetics. there is no such thing as an arm toning exercise..

Yes, exercise does burn fat. Diet alone will not burn fat.

LoraF83

ugn.. exercise does not burn fat or slim arms people. so why are you recommending it?

count calories, balance macros, and do full body compound exercises. fat will be lost as determined by genetics. there is no such thing as an arm toning exercise..

Yes, exercise does burn fat. Diet alone will not burn fat.

Yes it will.

You lose fat due to a calorie deficit. That is achieved through your diet.

SoDamnHungry

30 day shred makes my arms look pretty damn good.

PrimalSiren

If you are a beginner, the last concern should be becoming bulky. No offense, but that would require a few years of eating at a surplus while lifting heavy.

This^

"doesn't want to get bulky" Why do females keep spouting off this crap?

Push ups, pull ups, dips, any body weight exercise that uses arms will tone up the muscles in your arms.

phjorg

ugn.. exercise does not burn fat or slim arms people. so why are you recommending it?

count calories, balance macros, and do full body compound exercises. fat will be lost as determined by genetics. there is no such thing as an arm toning exercise..

Yes, exercise does burn fat. Diet alone will not burn fat.

I honestly don't know what to say to this.

Viva81Diva

Let me reiterate. I am under the impression that the original poster wants to improve the appearance of their arms. In order to do this, sculpting is the focus. Diet alone does not "sculpt" figure. You may lose weight by dieting alone, but will still have fat that remains stored. Why? Because dieting does not burn the fat necessary to sculpt muscle. Exercise, such as aerobic activities burns fat. Resistance training, which is anaerobic, conditions the muscles by ripping and tearing muscle fibers so they may regenerate cells that will improve elasticity and reshape the body by bonding together during the rest period. Nutrition is key to this process. Our cells feed on nutrients in order to survive, and as long as we provide these cells with the nutrients they need, we will see improvement in our bodies overall.

You cannot spot reduce, but you can spot train. If the focus is on having more shapely arms and more strength to perform weight training exercises, then my advice to the original poster is sound.

There should be no further need to argue about this matter.

amandadawson24

Nothing has toned my arms like pole dancing has. If you live in a more populated area, there are bound to be classes around you. If you are in a more rural area, then there may not be. When I first started, I could barely lift myself off the ground, and it took me a few months to be able to climb 14 feet. It really is a great whole body workout!

FCHW

For arms to be leaned out, my advice would be: low amount of weight (like 3-10 pound dumbbells) with a high amount of reps(to burn more calories and work that muscle simultaneously). Also, up the cardio to burn the fat.

phjorg

Let me reiterate. I am under the impression that the original poster wants to improve the appearance of their arms. In order to do this, sculpting is the focus. Diet alone does not "sculpt" figure. You may lose weight by dieting alone, but will still have fat that remains stored. Why? Because dieting does not burn the fat necessary to sculpt muscle. Exercise, such as aerobic activities burns fat. Resistance training, which is anaerobic, conditions the muscles by ripping and tearing muscle fibers so they may regenerate cells that will improve elasticity and reshape the body by bonding together during the rest period. Nutrition is key to this process. Our cells feed on nutrients in order to survive, and as long as we provide these cells with the nutrients they need, we will see improvement in our bodies overall.

You cannot spot reduce, but you can spot train. If the focus is on having more shapely arms and more strength to perform weight training exercises, then my advice to the original poster is sound.

There should be no further need to argue about this matter.

you're on the right track, but you're still incorrect in that exercise burns fat. it does not. it burns calories. where bodyfat burn comes from is when you eat less than you expend, exercise or not. then the body will slowly shed mass to make up this difference. fat is just one part of this mass.

Resistance training while in deficit does not build muscle. it's used to retain existing muscle. you're not building new muscle unless you're eating a crapton of food. (some very basic noob gains aside)

phjorg

For arms to be leaned out, my advice would be: low amount of weight (like 3-10 pound dumbbells) with a high amount of reps(to burn more calories and work that muscle simultaneously). Also, up the cardio to burn the fat.

could you explain how high reps, or any reps for that matter burns fat from arms?

dbmata

....When you're an inexperienced beginner who is also female and doesnt want to be bulky(who also happens to have very little upper body strength) who can BARELY use the shoulder press and chest press type machines on the lowest weight. My arms are always my worst point and Id love to feel really comfortable in tanks for this summer ya feel?

You lift free weights, and get over the "Don't want to be bulky" bs.

You don't have testicles. You won't get bulky unless you start juicing.

Review Starting Strength, 3rd Edition.

JessHealthKick

lol you aren't going to get bulky... hahaha! You need to gain muscle and also lose some fat on your arms if you want them to be nicer! I have lost about 4kg over the past few months (from 67kg to 63kg) and can really see a huge difference in my arms, especially now that I'm lifting, however it really comes down to where your body wants to shed the fat!

just start on a weight which means that by 10-12 reps you are struggling. Do 3 sets of these with about 30 second breaks in between. And don't just do one machine and stop - do a big range at first until you get some confidence

I personally go around and use all the machines like this and my strength has really improved surprisingly in only a few weeks. Be sure to ask your trainer/gym staff to show you how to use the machines properly.

You can also get in to free weights which I like as well, but again, get an instructor to show you the correct form or check out youtube videos. People say machines are bad blabla but for a beginner I think they are good for helping form and confidence

JessHealthKick

For arms to be leaned out, my advice would be: low amount of weight (like 3-10 pound dumbbells) with a high amount of reps(to burn more calories and work that muscle simultaneously). Also, up the cardio to burn the fat.

could you explain how high reps, or any reps for that matter burns fat from arms?

This is so stupid! I only improve my arms with low reps high weight. I'm all for 3 sets of 10 reps, struggling with that last rep. My arms are becoming sexy and not bulky :indifferent:

dbmata

Yes, exercise does burn fat. Diet alone will not burn fat.

You have it backwards.

katy_trail

For arms to be leaned out, my advice would be: low amount of weight (like 3-10 pound dumbbells) with a high amount of reps(to burn more calories and work that muscle simultaneously). Also, up the cardio to burn the fat.

could you explain how high reps, or any reps for that matter burns fat from arms?

This is so stupid! I only improve my arms with low reps high weight. I'm all for 3 sets of 10 reps, struggling with that last rep. My arms are becoming sexy and not bulky :indifferent:

x10 except only 2 sets, sometimes less than 10 reps

JessHealthKick

For arms to be leaned out, my advice would be: low amount of weight (like 3-10 pound dumbbells) with a high amount of reps(to burn more calories and work that muscle simultaneously). Also, up the cardio to burn the fat.

could you explain how high reps, or any reps for that matter burns fat from arms?

This is so stupid! I only improve my arms with low reps high weight. I'm all for 3 sets of 10 reps, struggling with that last rep. My arms are becoming sexy and not bulky :indifferent:

x10 except only 2 sets, sometimes less than 10 reps

now that is even more full on! I will see how I go, but I find I am adding weight almost every week at the moment so I'm happy

sexymuffintop

ugn.. exercise does not burn fat or slim arms people. so why are you recommending it?

count calories, balance macros, and do full body compound exercises. fat will be lost as determined by genetics. there is no such thing as an arm toning exercise..

Yes, exercise does burn fat. Diet alone will not burn fat.

Diet alone will burn fat if you are eating at a deficit to your daily calorie needs. You do not need to exercise if all your aim is is to lose 'weight'.

Warchortle

By pretending you're a windmill trying to fend off Don Quixote.