Flabby Saggy Swingy Arms

Well, losing flab (not loose skin) is done by lowering body fat, which comes from a deficit and time. If anything, I would start with an at home structured program. There are two programs in the link below. Many of the moves are compound and will work both bi's and tri's (ideal for balance).

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

How much do you weigh?



You will probably want to up calories since your weight loss is really aggressive, which is really not going to help with your goals. At this point, you should to working to hold onto as much muscle as possible. This will help you become more lean. I would increase calories to at least 1700, increase protein to around .6-.8g per lb of weight.

I mean all you can really do is add muscle once you are done eating in a caloric deficit. Until then it is something you'll have to deal with.

jagodfrey08 wrote: »

psulemon wrote: »

How much do you weigh?



You will probably want to up calories since your weight loss is really aggressive, which is really not going to help with your goals. At this point, you should to working to hold onto as much muscle as possible. This will help you become more lean. I would increase calories to at least 1700, increase protein to around .6-.8g per lb of weight.

I'm still 36 lbs from my goal. My BMR is 1572. So, I'm taking in the 1100-1300 a day. I take in at least o2 grams of protein a day, and many times Im over 100g of protein. I'm only 5'3", but I have a bigger frame (not petite). I was extremely out of shape when I started my journey. My nutritionist has helped me track my weight loss. Apparently, 17 of the 20 lbs I have lost is fat. The rest has been water.

Out of curiosity, how are you measuring fat vs water loss?

So as you become more lean, you should slow down weight loss to help increase the ability to retain muscle; this is especially true if you want to be lean (low body fat). Protein is actually really good. So the bigger thing would transition to a structured program (if you want to add some additional tricep/bicep exercise at the end you can). This will maximize results.

If you just want exercise, a structured plan would be ideal, but you can add dips, tricep kick-backs, tricep cable extensions, cable pull downs.

Dips are my all time favorite tricep exercise. They hurt like the dickens, but they work.

I'm here to offer encouragement (as I don't have any idea how to lose the "flab"). There is a woman at my office who had very flabby arms. They hung several inches from her arms. It's been a little over a year and she has the body of a model. Her arms are not just "normal" looking, but they're toned. She lost a lot of body fat too, but it took time. As long as you're motivated and patient, you can achieve your goal! I believe in you!

You probably know this already, but many women seem not to, so I'll mention it just in case.

I've (frequently!) talked to some woman who'd hold her upper arm out straight/relaxed from the shoulder, often with the arm bent, wiggle it around, point at and pinch the wobble on that back of her arm, and lament her "arm fat". But if I ask her to flex/contract her arm muscles, there's much less - often relatively little or no - wobble.

Bottom line: A surprising number of women mis-identify slack/relaxed triceps, and think those are fat. The part that's still squishy/wobbly when the triceps are contracted is fat (or skin). Only fat loss helps the fat. Strengthening should improve the appearance of the muscle.

jagodfrey08 wrote: »

That's kinda what I have going on, AnnPT77. When my arms are flexed, there is no wobble or jiggle. When they are held straight out, it's a huge swoop. It looks so gross to me. It has gotten smaller, but I want to work on those triceps for sure. My arms have always been pretty weak, too. So, I will keep plugging along on my weight loss and work on toning the muscles under the fat.

Keep in mind, that doing tricep exercise won't make it go away. It will make your triceps stronger, but it won't cause any additional fat loss to that area. The bigger key is higher protein (which you are) to help maintain the muscle in your triceps (and the rest of your body) and time (which sucks).

psulemon wrote: »

Keep in mind, that doing tricep exercise won't make it go away. It will make your triceps stronger, but it won't cause any additional fat loss to that area. The bigger key is higher protein (which you are) to help maintain the muscle in your triceps (and the rest of your body) and time (which sucks).

Even with high protein, if she's eating 300-400 cals under her BMR she's not going to be able to preserve muscle. Her body is going to want to breathe and pump it's blood first.

OP you say you want exercises to help that area, but you really need to look at your diet if you want to be able to sustain your weight loss and fitness gains. You're really working against yourself.

psulemon wrote: »

mamasmaltz3 wrote: »

psulemon wrote: »

I agree with and you should look at my previous comments, I did happen to mention a lower deficit.

mamasmaltz3 wrote: »

Yes. I saw what you said, and I have been around here long enough to know you know that, I was trying to reiterate the point for the OP who seems to have glazed over your most important points.

Oh ok, i thought you were calling me out.. I was like whaaat.. lol

The only way you're going to get rid of that swing is to either increase muscle mass in that area to fill the void if it's loose skin or lose fat there if it's fat. If you still have a good amount of fat to lose, it's possible to put on muscle in that area by doing progressively heavier weights to work triceps, even in a deficit. My favorites are tricep cable push downs (with a bar alternating with single handed pull downs with a wrist twist), overhead tricep extensions (seated or standing), skull crushers, tricep dips and diamond pushups.