Content

• To step
• Part 1 of 2: Specific exercises that target your arms
• Tips
• Warnings

Are you unsure about your limp upper arms? If this is going to affect your choice of clothing and activities, then perhaps it is high time for a positive change and to start working on strong and beautiful arms! There is no quick method to get rid of the fat on the upper arms, but it is possible to significantly improve its appearance by combining special exercises for your arms and the development of muscle strength, with lots of aerobics and a healthy diet.

To step

Part 1 of 2: Specific exercises that target your arms

1. Develop a training schedule. To get the most out of your workout and maximize the shape of your muscles, it's important to create and stick to a schedule. Choose 3 to 4 exercises that you can do well and that you can perform well. Choose some exercises that target different muscle groups in the arms so that you don't work on the same muscle group all the time.
   • To start, aim to do 3-4 sets of each exercise, with 8-12 reps each. You can increase the number of sets as well as the number of reps as you start developing shape and muscles in your arms.
   • Note that it depends on whether you want pumped-up muscles or just better shaped arms without creating too heavy muscle mass. If you only go for the form - something that many women choose - then you train with lighter weights and more repetitions. For more muscle mass, take heavier weights and fewer reps.
2. Do pull-ups. Pull-ups are challenging exercises that target a range of muscle groups, including your back muscles, chest muscles, shoulders and abdomen, and of course the biceps and forearm muscles. You'll need a chin-up bar for this and maybe someone to assist you in the beginning.
   • Grab the bar with your palms forward and your hands slightly wider than your shoulders. Let your body hang relaxed.
   • Now pull yourself up until your chin is just above the bar and hold for 2 seconds (if you can).
   • Lower yourself again, but not until your arms are fully extended, so that you maintain the tension in the muscles. You have now done a full rep.
   • Variants: the pull-up is a rather complex exercise, but with a little training you can learn to do it well regardless of age or gender. To get you started, you can use a strap that attaches to the bar. You then use this belt or band as support for your feet, and thus also to reduce the weight.
3. The side plank reverse fly. This is a great exercise for building overall upper body strength. While not specifically targeting the arms, it does help build the strength needed to do the other exercises for your arms. It's also a fantastic oblique workout. This is how you do the side plank reverse fly:
   • Lie on the floor on your side and lean on your arm or elbow. The elbow is easier for beginners.
   • Stack your feet on top of each other and lift your hips off the floor so that your body forms a diagonal line.
   • Grab a dumbbell with your free hand and extend your arm straight up, keeping it in a straight line with your shoulders.
   • Now slowly lower the barbell in front of you, until your arm is perpendicular to your body.
   • Now slowly lift the barbell making a "T" shape with your arm and the barbell. You have now done a full rep.
   • Variants: instead of stopping when the bar is perpendicular to your body, continue by twisting your body and rotating the bar under your body before returning to the starting position.
4. Start punching. Quick, repetitive punches are a great way to sculpt your arms. This exercise will broaden your shoulders and build strength. You can punch without aids, but you can also use weights or a punching bag.
   • Stand up straight. Your legs should be hip-width apart with your knees slightly bent.
   • Bend your arms 90 degrees at the elbow and keep them straight in front of your face.
   • Fold your right arm forward until your arm is straight. Your palm should face the floor.
   • Bend the right arm back to the starting position and repeat with the left arm.
   • Variant: Hold a dumbbell in both hands or use a punching bag.
5. Have realistic expectations. It is important to understand that it is not possible to burn fat locally, such as on your stomach or your arms. If you lose weight, you may see this earlier on your stomach than your arms. But if you stick to a healthy diet and a well-built workout, then you will definitely start seeing results all over your body sooner rather than later.
   • It is also not enough to just work on your arms and build muscle. Yes, it will give you more muscle, but you won't see much of that if there's a layer of fat over it. Once you get rid of that layer of fat, you will start to see those beautiful, firm muscles hidden underneath.
   • Likewise, just losing weight is not enough. As mentioned earlier, it is not possible to attack local fat, so it may take some time for you to see the results of exercise and a healthy diet in the shape of your arms. Even if your arms are getting thinner, they may still look limp because your muscles are not strong enough.
   • This is why balancing specific upper arm shape exercises with weight loss is the key to getting rid of sagging upper arms. It all depends on the balance.
6. Determine how healthy your current weight is. Some people want to get rid of the fat on their arms for cosmetic reasons, but sagging upper arms are often a sign of overall obesity. The actions to take depend on your current health and how much weight you want to lose.
   • Check your BMI. To quickly find out whether you are at a healthy weight, you can do a body mass index (BMI) test. By taking the test on the site, you will get a number that indicates your body fat percentage.
   • A BMI score between 19 and 26 is believed to be healthy. A BMI score above 26 indicates you need to lose weight, and a BMI score above 30 indicates you have a serious weight problem, such as obesity.
   • Decide whether or not you want to see a doctor. If your BMI index is above 30, it might be wise to talk to your doctor about how to proceed now. If you are healthy and simply carry too much fat on your arms, a few dietary adjustments and some exercise will suffice.
7. Start with a low calorie diet. there are many options and options for dieting, but they all have the same basic principles - you need to cut back on calories and eat more healthy foods. Here are some tips on how to eat if you want to lose weight and get slimmer arms.
   • Avoid fatty foods. By eating fries and burgers you are asking for them to gain weight.
   • There's no need to downsize your portions to lose weight, just switch to lean foods like chicken or turkey and eat loads of fruits and vegetables.
   • Never skip breakfast. Research has shown that people who skip breakfast - especially when it comes to a high-protein, filling breakfast - lose more weight and find it easier to maintain weight.
   • Drink enough water. Drinking at least 8 glasses of water a day stimulates the metabolism, makes you less hungry and burns fat.
   • Do not eat sports bars. These products may give you a lot of energy, but they are often full of ingredients that will make you fat.
   EXPERT TIP

   Do aerobics. Exercise is one of the best ways to burn fat - not locally, but all over the body. It is very important that a substantial part of your training consists of aerobic exercise.

   • You can build as much muscle as you want, but if you don't get rid of the fat, your arms will remain limp and muddy.
   • Running, swimming, dancing or even walking are all effective forms of fitness training and burn fat.
   • Healthy adults should try to do at least 150 minutes of aerobic exercise per week, or 75 minutes of vigorous exercise.
8. Maintain your weight. If you follow the advice above and have achieved results, congratulations! But do know that to maintain your weight, you will have to stick to that healthy lifestyle. This means that you have to keep eating healthy.
   • Protein, high-fiber carbohydrates, and a variety of vegetables are your best options.Try to stick to three healthy meals a day and eat some healthy snacks.
   • Keep practicing. One way to keep yourself healthy is to make it a routine. Join the gym or work out at home and make time for your daily workout.
   • If you stick with your training and diet, you will stay healthy, you will lose weight and you will probably also get a better mood and a more positive feeling about yourself.

Tips

• Also try watching online videos of gym instructors showing specific exercises for training the arms - this will give you a better idea of ​​proper posture and execution for each exercise.
• Consider investing in some basic workout equipment, such as dumbbells, steps, or a yoga mat, that you can use at home, especially if you're not a fan of the gym or find that a little intimidating to start with.

Warnings

• It is not possible to get rid of sagging upper arms with a few training sessions. This requires dedication and hard work before you start to see real results.