how to get toned arms??

kathendo1984

Hello all, so Ive been looking up online how to get toned arms and theirs much conflicting advice. i am intending to do exercises at home or at work, i do cardio already and fitness dvd's and swimming when i can but i want to do more with my arms. Can anyone help me??

1. what size weights should i get??

im reading light weights with more reps and then reading heavy weights with less reps, which one of these should i be doing, and how heavy or light is a good weight.

2. what are the type of exercises should i be doing with these weights??

3. how many reps should i do and for how long.

Hope somebody can help me, im getting married in october and have a strapless dress and would love to have more definition and shape in my arms :-)

thanks in advance. x

TavistockToad

press ups!

and a calorie deficit to get rid of the fat.

WhaddoWino

You'd be surprised how toned you can get with your body weight!
Try tricep dips... tough as hell and incredibly effective!
Push ups
Arm circles... tougher than you think for a long period of time and very effective too....

Here is a link to see more exercises like this. You may want to start with these and once you start seeing results, consider adding weights to your routine. Good luck!

http://life.gaiam.com/article/arm-toning-exercises-without-weights

jacksonpt

How much weight? Hard to say... how much can you lift? You want something that's heavy for you, enough weight so that you can't do more than 10-12 reps.

What moves? Anything where you're pushing weight away from you (bench press, dip, overhead press, etc.) or pulling weight towards you (rows, curls, pull-ups, ets).

How many reps and sets? Generally speaking, 3-5 sets, 5-10 reps per set.... don't forget to pay attention to your form.


On a side note however... "toning" is as much about diet as it is exercise. You have to have low body fat to expose the muscle, so make sure your diet is in check too.

ndj1979

weighted chin ups...or if you cannot do a chin up then start learning and once you can do like 8-10 reps start adding weight...