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This article was co-written by Melody Sayers, MS, RD, NASM-CPT. Melody Sayers is a registered dietitian and personal trainer with NASM (National Academy of Sports Medicine) certification. She is the owner of Elevate Your Plate®, a personal coaching and nutrition consulting company that uses an evidence-based, personalized, factual and results-driven approach to improving the health of its clients. . With over 8 years of experience, Melody has worked in the private and public health sectors, helping individuals and communities make great strides in weight management and disease prevention. She currently holds a certificate in adult weight management and a master of science degree in nutrition, nutrition, and food science from California State University – Northridge.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 11,809 times.
Diet and exercise are two factors that determine the composition of the body. If you feel that you have too much fat in your arms or want to tone your arms, you can work out to achieve that goal. Note that working out in one spot or losing weight in a specific area of the body are not realistic goals. Losing weight can reduce overall body fat, resulting in smaller and more toned arms. Combining a strength training regimen, doing cardio exercises that are good for your cardiovascular system, and eating a healthy diet will help you get in shape and slim your arms. [1] X Research Source
Steps
Muscle development in the arm
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Exercise for biceps. This is a two-part muscle group located on the front of the biceps, connecting the shoulder to the elbow joint. The biceps help you wrap your forearms in and up. [2] X Research Source Toning this muscle creates a toned appearance on the upper arm. Do the following exercises:
- Biceps curl. Stand up straight and hold dumbbells in each hand. Keep your elbows close to your body and palms facing up. Keeping the biceps stationary, lift the weight toward the body by contracting the biceps. Continue lifting the weights up to shoulder height. Slowly release your arms back down until your hands are at your sides.
- Hammer weight roll. Stand up straight and hold dumbbells in each hand. The palm of the right hand is facing the body. Lift the dumbbells forward to shoulder height. Slowly drop your arms back down to your sides.
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Exercise for the back biceps. This is a three-part muscle group located on the back of the biceps, connecting the back of the shoulder to the elbow joint. [3] X Research Source The biceps helps the arm to extend overhead or to move backwards. Toning this muscle will help the arm look slimmer and not “fat”. Do the following exercises:
- Back biceps push-ups. This exercise is similar to a regular push-up, except for the position of the elbows. Get into a plank position with your arms straight under your shoulders. Lower your body until your chest is a few centimeters off the ground. Elbows and arms should lie flat with the sides. Accelerate your body back up towards the starting position. During the exercise you have to stretch your abs and back muscles.
- Push-up. Get into a plank position with your arms straight under your shoulders. Lower your body until your chest is a few centimeters off the ground. Both elbows point out of the body. Accelerate your body back up towards the starting position. During the exercise you have to stretch your abs and back muscles.
- Back biceps. With your back facing a bench or sturdy chair, place your hands on the edge of the chair so that your fingers are facing the outside of the chair. Both arms should be straightened and kept stationary. Slowly lower yourself down until your biceps are parallel to the floor. The elbow should be close to the body. Push up with your back biceps to straighten your arms back to the starting position.
- Stretch the back biceps. Lie on a bench or on the floor while holding two dumbbells directly in front of you. Arms should be fully extended and perpendicular to the floor. Palms should face shoulders and elbows should be close to the body. Slowly lower the dumbbells until the dumbbells are near your ears. Lift the weight up until your arms are fully extended.
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Tighten my black muscles. This muscle attaches to the upper side of the shoulder and extends to the midpoint of the biceps bone. It helps you raise your arms out to the sides, forward or backward. [4] X Research Source Toning the black muscle gives a solid look to the upper arm. Do the following exercises:
- Stand with side dumbbells. Hold a dumbbell in each hand with palms facing the body. Lift the weights over your hips, and remember to slightly bend your elbows. Lift the dumbbells up until your arms are parallel to the floor, but make sure your arms are in line. Slowly lower the dumbbells back down to your sides.
- Pull weights in front of you. Hold a dumbbell in each hand with palms facing the body. Lift weights up to chin, elbows away from body. Hold the dumbbell close to your body while performing the movement. Slowly lower the dumbbell back to the starting position.
- Push-up.
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Incorporate chest exercises. Doing a lot of push-ups and planks will be great for the area near the armpits, which is next to the chest. Toning all the muscles around the arms will help complete the training regimen and get in better shape. [5] X Research Source Do the following exercises:
- Chest compressions. Lie on your back and hold a dumbbell in each hand. Straighten your arms on the floor toward your sides, palms facing the ceiling. While keeping the arms almost completely straight (a little bent at the elbows), raise the arms facing each other until the hands are touching in front of you with the arms fully extended. Slowly release your arms back down to your sides.
- Push chest. Lie on your back and hold a dumbbell in each hand. Raise your arms about shoulder-width apart, keeping them straight and firm. Slowly lower the dumbbells down to your chest, turning your palms toward your feet and elbows away from your body. Then lift the dumbbell back up until the arm is fully extended.
- Practice push-ups.
Build an exercise program
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Do lots of reps with light weights. Since your goal is to lose fat without developing too much arm muscle, it’s best to train with relatively light weights. With each exercise you must perform at least 15-20 reps without being too tired or feeling the muscles are too tired. [6] X Research Source This exercise builds endurance, so your body will be toned without becoming muscular. [7] X Research Sources
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Rest 30-60 seconds between sets. Your goal is to be healthy but not skinny, so don’t push your limits. If you feel like you need to rest for more than a minute, reduce the weight.
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Do 2-3 reps for each muscle group. For simple endurance training, you can do biceps curls two times, 20 reps each time, then do biceps curls after 2 times, 20 reps each time. If you’re not worried about building a little more muscle, you can do 2 reps (15 reps) or 3 reps (12 reps) with heavier weights. [8] X Research Sources
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Allocate time for each muscle group. For best results, you should train each muscle group two times per week. [9] X Research Source For example, do biceps and biceps on Mondays, biceps and triceps on Wednesdays, and triceps and biceps on Fridays.
Combine other exercises to tone the arms
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Sign up for a beginner’s weight training class or a session with a personal trainer. Learning how to lift weights correctly is very important. If you are not sure if your posture is correct, you should learn from a professional.
- Many gyms have free classes for members. Attend an introductory session before weight training. These classes are for beginners and there are fitness experts there for live instruction.
- Your gym may also offer sessions with a personal trainer. Sometimes you even get to join some free sessions when you sign up as a member. However, there are many personal trainers who work as consultants, who can personally assist you at the gym, at home or in other settings.
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Add a consistent weekly cardio session. Losing weight at a specific location on the body is impossible. However, incorporating regular cardio can help you lose weight, reduce body fat, and have slimmer arms.
- It is recommended to do a minimum of 150 minutes of cardiovascular activity per week. [10] X Trusted Source Health.gov Go to Source
- To burn more fat or lose weight faster you should exercise more or increase intensity. [11] X Trusted Source Health.gov Go to Source
- Incorporate exercises such as: walking, jogging/running, treadmill running, swimming or aerobic exercise.
- Choose cardio exercises that you enjoy doing, such as running, swimming, cycling, or high-intensity interval training sessions at home. The best way to stay motivated and get toned is to choose exercises that you really enjoy. [12] X Trusted Source Health.gov Go to Source
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Consider exercises that use body mass to tone muscle and burn fat at the same time. To lose fat on your arms, waist, hips, legs and elsewhere, you should do interval training with dynamic exercises that force the whole body to work. [13] X Trusted Source Mayo Clinic Go to the source Additionally, interval training can burn calories, reduce body fat, and contribute to smaller arms. [14] X Trusted Source Mayo Clinic Go to source The following exercises are suitable for 1-2 minute interval training, with 15-30 second rest intervals:
- Rope skipping. This high-impact exercise requires you to jump and spin the rope, which means your body will burn a lot of calories. Start with 20 seconds and gradually increase the time to 1 minute or more. Rest and repeat 3 times.
- Do burpees. Stand with your arms raised high in the air. Place your hands in front of your feet and then jump back into a plank position. Jump back into a squat and then stand up, arms raised. Perform for 30 seconds, rest and repeat 3 times. To get more benefits, do a push-up while your body is in a plank position.
Diet for toned arms
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Track calories or portion sizes. If you feel that losing weight will help your arms get smaller, you should monitor your calories and portion sizes to help you reach your goal.
- Losing weight requires eating less or tracking total calories consumed each day.
- A healthy weight loss regimen is about 0.5-1kg per week. You need to reduce or burn about 500 calories per day to reach this goal. [15] X Trusted Source Mayo Clinic Go to Source
- If you want to reduce your portion size, use a smaller plate or bowl. You may find it more convenient to have a measuring cup or food scale to ensure accurate portion sizes.
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Balanced diet. Healthy weight loss depends on a balanced diet. [16] X Trusted Source Mayo Clinic Go to Source Incorporating all five food groups into most meals of the week is an important part of a healthy and balanced diet.
- Eat lean protein in meals and snacks. One serving of lean protein (such as poultry, pork, seafood, dairy products or tofu) is about 90-120ml or 1/2 cup. [17] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Eat 5-9 servings of fruits and vegetables. A serving of fruit is 1/2 cup or 1 small piece of fruit, and a serving of vegetables is 1 or 2 cups of leafy greens. [18] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source[19] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Try to eat whole grains when choosing whole grain foods in your diet. All grains can be included in the diet, but whole grains are more nutritious than refined grains. Eat 2-3 servings (30ml or 1/2 cup/serving) per day. [20] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
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Choose healthy foods for snacks. Snacks can be part of a healthy diet, but should be monitored – especially when your goal is weight loss.
- Snacks should provide about 100-150 calories at a time if the goal is weight loss. [21] X Trusted Source Mayo Clinic Go to Source
- Snack only if you need to. For example, before a workout or you’re so hungry that it’s at least 3 hours before it’s time to eat.
- A healthy snack might include: 1/4 cup of nuts, 30ml of whole-grain crackers and peanut butter, or 1/2 cup of cottage cheese and fruit.
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Drink enough water. Fluids are important for a healthy diet, weight loss, and exercise. Dehydration can lead to weight gain and interfere with performance. [22] X Trusted Source PubMed Central Go to Source
- Everyone’s water needs are different, but the general rule is to drink 2 liters or 8 cups of water a day. Ideally, you don’t feel thirsty all day, and your urine is clear in the late afternoon or evening. [23] X Trusted Source PubMed Central Go to source
Advice
- Always talk to your doctor before starting a new exercise program to make sure it’s safe for you.
- If you feel pain or discomfort during exercise, stop immediately and consult your doctor.
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This article was co-written by Melody Sayers, MS, RD, NASM-CPT. Melody Sayers is a registered dietitian and personal trainer with NASM (National Academy of Sports Medicine) certification. She is the owner of Elevate Your Plate®, a personal coaching and nutrition consulting company that uses an evidence-based, personalized, factual and results-driven approach to improving the health of its clients. . With over 8 years of experience, Melody has worked in the private and public health sectors, helping individuals and communities make great strides in weight management and disease prevention. She currently holds a certificate in adult weight management and a master of science degree in nutrition, nutrition, and food science from California State University – Northridge.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 11,809 times.
Diet and exercise are two factors that determine the composition of the body. If you feel that you have too much fat in your arms or want to tone your arms, you can work out to achieve that goal. Note that working out in one spot or losing weight in a specific location on the body are not realistic goals. Losing weight can reduce overall body fat, resulting in smaller and more toned arms. Combining strength training, cardio exercises that are good for the cardiovascular system, and healthy eating will help you get in shape and slim your arms. [1] X Research Source
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