how to slim down really fat arms ?

i'm 5'5, current weight 145 lbs. i have really fat arms and it looks awful. i want to lose about 30 pounds more, will the weight loss only help me lose fat from my arms ? i would be so grateful for any advice thank you

You def need cardio to burn fat, but to further improve the look of your arms, do 4 sets of 8 reps of bicep curls with 15 lb weights in each hand and 4 sets of 8 reps of overhead tricep extensions with 20lb weights 3 times a week. If that is too heavy, go to 12.5 and 15 lbs respectively.

My trainer had me start doing this and the results were amazing.

Um, kind of.

Cardio doesn't burn fat, but the rest of it is more or less on par. Lift heavy (different for each person, but how ever much weight you need such that you are struggling to complete the last rep) is always a good idea.

Gotta eat well, first. Once I removed most of the grain-based carbs in my diet and upped the protein, my arms lost all the flab and got defined. (This did NOT happen when I was in college, ran a lot, but still ate lots of carbs.) Doing push-ups then made them bigger and more solid.

Cardio+weight training+CLEAN DIET! Don't give up.

I found swimming has left my arms a really nice shape even though I don't do it now.

Good question... My troubles are a bit diferent i can´t carry any weight cos of health problems and i have a huge wing ....
I thought about swimming but i can´t swim plus no pools arround my house ...
i´m to heavy and i dont have any strenght to do pull ups , do u know if pushing my body against the wall ( push ups on foot ) do actually work ? How many a day everyday to see results in like 4 months ?

Another vote for kettlebells! My arms were terribly flabby before I lost weight - cellulite on them any everything - and I zapped them with a shedload of cardio but I also swear by regular kettlebells. They toned my arms really well and added a good shape, as well as getting my heart pumping. I'm like a broken record but I swear by those things.

My bingo wings look a lot better shape just by committing to doing 20 pressups a day. (10 when I get up, 10 when I'm getting ready for bed) I have lost an inch and now have some muscle definition but still have a way to go. If you measure them now it will encourage you when they start to shrink. Initially I could only do 2 pressups without collapsing!!!! Your strength builds quickly though. Good luck.

This! strength training helps a lot!

Have you tried Jillian Michaels No More Trouble Zones workout? I'm astonished how toned my arms have become since doing this one and I think Jillian has a very motivating way about her!

bump

I have been using the P90X Lean program just 4 months ago I was 162bls. Because of the Lean program, I am now 140bls. I have been working on my arms. I find that using light weight Bands helps ALOT! you can get them at Five and Below (RED) Go to this site as well for the workout! I LOVE IT! Especially for my arms

http://www.glamour.com/health-fitness/2013/01/glamour-one-month-slim-down-plan\

1) Make sure you include 30min LIGHT JOG cardio before this workout to warm up you muscles.
2) Drink lots of water
3) Be sure to eat (250 calories) within an hour after your workout. This helps speed your metabolism
4) Green Apples, grapefruit, kiwi, and oranges help speed your metabolism as well.Be sure to eat two of any of these fruits a day.
5) No whole wheat or white bread! FIBER WHOLE GRAIN is best!
6) Eat plenty of protein: Chicken, turkey hot dogs, sirloin, tuna fish
7) Workout 5-6 days daily 60-80mins each day
8) Get 7 to 8hrs of sleep everyday

I hope this helps answer your questions

I have a similar problem, I'm 5'1' 130lbs and my arms have always been the part that is hardest for me to tone and slim down, as my shape is stocky and very squat. Recently I've joined a new gym, I've been going for two hours everyday day. I tried The Insanity workout previously but I get bored quickly if I don't have something taking my mind off the exercise, but I did see results from insanity within the 15 days I did it (if you have the concentration span to do this, do insanity!! It's incredible but hard, but is worth it). So I took the principals from that which is high intensity interval training to my gym workouts and it's going great!
I do minimum of an hour cardio, elliptical or something similar which works the whole body. I fill the hour with a burst here and there of going flat out as hard as I can, then back to normal, and repeat. As long as I'm sweating once I'm off there I know I'm ok. Then I move to strength training for an hour. I've been doing a lot of ab work on the floor which is helping my arms too, planks, push-ups. Planking and bringing alternate knees to elbows. But then I do my arms with free weights. Bicep curls, triceps kickbacks and chest presses. I use 10lb weights and do high reps. My arms always feel a little swollen the next day, but if I don't work them out now, I know by the time I lose the weight from the cardio, I'll have those skinny stick arms which aren't attractive at all. It takes time to budge that weight from the arms! But I am seeing a major difference in my overall body shape and my arms.

I Have also cut my calorie I take in half (I'm in taking 1200 cal or less), cut out sodas, sweets etc and ensuring I stay away from anything I know is processed craap-in-a-box. Now I'm honestly not eating anything crazy like some of these diet regimes order you to do, I'm just eating things like mulitgain wraps or bread if I want carbs, peanut butter (good fats), tuna/chicken snack kits (bumblebee), white meat only, lots of veggies esp spinach and drinking lots and lots of water.
I've learnt from past attempts to get healthy that fruit and juice seems healthy, but it is loaded with fructose (sugar). I feel it's ok as a treat! Honestly cutting sugars has been the hardest thing for me but it has done the most good in my diet change!
Also stay away from scales!!!! They are bad! Muscle weighs more than fat. Use a good old fashioned tape measure, and keep track of your inch loss!


Good luck to all!!!




It will never happen over night, so keep it up! And don't forget.. CARDIO CARDIO CARDIO!