TONING ARMS?

[AriBerri]

okay so ive recently gotten to goal weight.
and i want to focus on toning up body.
im 124 lbs now, but i still have some loose fat around upper arms i wanna get rid of.
ive been lifting 5lb weights in various patterns with different reps every two days.
i want to tone the under arm as well as slim them down.

any ideas?

thanks!

[scottgaran]

Hi Ari, I have a question. Have you been working a complete program with cardio and weights (total body) or just been trying to spot train with the DB's for you arms. More info will help. Thanks
Scott

[T.P.W.]

Unfortunately you can't reduce fat in specific areas so you'll have to keep up with your cardio & diet to reduce fat, although I sincerely doubt you need to lose more.

For toning though do a variety of bicep and tricep exercises. I think 10-12 reps is the toning range (someone will correct this if that's wrong) so aim to only be able to use a weight you can lift for a maximum of 12 reps, so by the 12th rep your arms should be burning! Bicep exercises work well if you double set them eg.

1st exercise - 10 second break - 2nd exercise - 60 second break, then repeat three or four times.

You can do this on triceps as well as any other muscle group. Benefits are is it's more intense using more calories.

Go through the list of exercises on the main ShapeFit site and try some until you find some you like. Hammer curls & Skull crushers are among favourites for arms.

Good luck!

[Bonnie]

There is a big difference between weight loss & body fat loss, perhaps as Scott mentioned post a day of your food intake, thanks.

[ultimatehlth]

Since spot reducing is impossible you have to do a full body resistance training program to lower your overall body fat ratio. 3 times a week for 30 minutes should be plenty. Try doing a circuit training routine (largest muscle groups first) with only about 20 seconds rest between exercises. Do 1 set on week 1. Add a second circuit on week 2 (rest 2 minutes between circuits). On week 3 try to shorten the time between exercises, but don't cut break between circuits. On week 4 add a third circuit. From here on try to have almost no rest between exercises, but keep the 2 minute circuit break. Start varying the exercises you choose e.g.(push-ups instead of chest press or step-ups instead lunges).

Cardio should be done on alternate days preferably in a high intensity interval format. 5 minute warm-up, 20 minutes of intervals, 5 minute cool down. Once again it's about doing harder work in less time.

[johnroberts]

We both have same problem. I have done cardio a lot and still can't lose the fats on biceps. I just dont know how to get rid of these.

[blackdove212]

Do lots of cardio, watch your diet and lift weights. Can't think much else for getting "toned" arms.

[Boss Man]

Cardio is good, but I don't think you need to go nuts on it, or you might possibly burn muscle and as a lb of muscle, burns an added 45-50 calories, then burning it off isn't helpful.

You could easily limit to something non-adaptive, like Intervals, that your body wouldn't get used to as easily as it might with steady state, then just go for 2-3 30 minute sessions a week.

If the weights and diet are good, you'll be able to supplement them with the Cardio, for good fit loss potential.