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4 Tips for Awesome Arms!

Jan 23, 2013

1. Strengthen your shoulders

Great arms are not isolated to the office. To get lean arms you have to challenge the muscles of the arms and shoulders, as well as the entire body with a variety of resistance training exercises while also monitoring calorie intake to ensure that you are eating less calories than you are burning. By creating a caloric deficit, the body will be forced to use stored body fat for energy, including the fat from your arms. Once body fat levels drop significantly, the muscles in your arms should begin to show, giving you that lean look you desire. A couple of arm exercises you can do are the single leg 2 arm cable curl and 2 arm cable pushdowns for 2-3 sets, approximately 12-20 repetitions per set. For great shoulders, try the single-leg arm V raise and the ball combo 1 exercises. Perform 2-3 sets for 12-20 repetitions using a light weight.

Commit to Yourself

The best way to tone your arms is to reduce fat and increase muscle size. To do this the National Academy of Sports Medicine recommends performing muscle endurance training and hypertrophy training. Muscular endurance is the ability to produce and maintain force production for prolonged periods of time. Muscular endurance training is exercises that have higher repetitions and moderate loads. Research has found that after the initial 12 weeks of training, multiple sets of up to 15 repetitions, 4 times a week for 6 months, resulted in a threefold decrease in body fat and an increase in local muscle endurance, as well as a significant increase in lean body mass.

Muscle hypertrophy is characterized by an increase in the cross-sectional area of individual muscle fibers, essentially making the muscles larger. To increase muscle size takes approximately 4-8 weeks to occur.

2 Cures for Embarrassing Arm Flap!

1. Tricep Dips
-No equipment needed, ask your trainer for help!

-Sit on a chair with hands next to hips.

-Making sure that your shoulders stay over your wrists, walk your legs out so that you are no longer sitting on the chair, but rather supporting your weight with your hands.

-Bend your arms to a 90-degree angle and return to a straight position. Repeat.

2. Tricep Extensions
This exercise, using dumbbells, also targets under-arm flab.

It’s key, to keep your elbows pointing forward and close to your head.

What foods can help me lose upper arm fat?

Flabby upper arms, also referred to as “bat wings,” can be a trouble spot for many women. Fat deposits stored here tend to be concentrated in this area because your body wants to keep them as energy reserves. To lose stubborn fat in your upper-arm area, consume the following every day for one week:

  • 6 cups of parsley tea daily
  • 3 sweet potatoes, one at every meal

Parsley contains powerful antioxidants, has diuretic effects, and may help balance hormones that otherwise allow you to store fat in certain body areas such as your arms. Drinking parsley in tea form promotes satiety so you feel full. Parsley tea is available at natural food stores and online.

In addition, make sweet potatoes your only carb at every single meal -- breakfast, lunch and dinner -- for one week. Sweet potatoes are low-glycemic foods, as opposed to foods with a high-glycemic index that spike hormone levels linked to arm fat. Enjoy sweet potatoes each day in different ways, such as in pancakes for breakfast, baked “fake fries” for lunch, or baked for dinner.


Schedule a complimentary fit evaluation so we can get to know you and your goals and build you a customized training program to reach them.