How to Tone Arms
Toning any part of your body can be a bit of a challenge, depending on your goals and experience.
And although spot toning (toning a specific part of the body) can be especially difficult, arms are a common body part in need of toning.
Many women complain of “flabby” arms, even if they’re not carrying a lot of weight everywhere else on their body. But just because the rest of you isn’t overweight, that doesn’t mean that your whole body isn’t in need of some toning. The truth is, if your arms need to be toned, this is probably true for the rest of your body.
So how can you tone your arms?
The first step to toning your arms is to simply get in better shape and burn more calories than you’re currently burning. This will help to burn off any fat deposits that might be giving you those flabby arms.
A great jumpstart to any fat-burning routine is to take a natural weight loss supplement like NOW Green Tea Extract or Irwin Naturals Green Tea Fat Metabolizer. These are great options for boosting your metabolism and seeing faster results. And of course diet is key – cut down on sugar, fat, and sodium (it leads to water retention), and increase your intake of fiber, protein, and vitamin-rich foods.
Adding or increasing your cardiovascular exercise is also a highly effective method. You should aim for at least 30 minutes of cardio exercise 4-5 days a week to see significant results. Although cardio is great, high intensity interval training (HIIT) can give you twice the kick in half the time. Check out my article on HIIT here.
But all of these things are only going to help you burn some extra fat and calories. Although this is important, it likely won’t be enough to give you the toned arms you’re looking for.
So what’s the missing piece?
Resistance training, simply put.
If you’re not already incorporating weights into your fitness routine, you need to start today. Combined with a reduced body fat percentage, nothing will give you a more toned look than lean muscle mass. Lean muscle mass helps to smooth out and tighten your body, and it doesn’t take much time to notice the results.
And don’t worry, you’re not going to bulk up. Stick with high reps (12-15) and moderately intense weight, and you’ll burn calories while toning up. If arms are your major concern, then you can definitely focus on this area, but I promise you’ll have the best results with a full-body approach.
To focus on toning your arms, here are some great exercises I recommend. All of these exercises focus on your biceps and triceps (the major muscle groups in your arms).
- Alternating Bicep Curls (view exercise)
- Seated Triceps Press (view exercise)
- Bicep Curls (Facing Bench) (view exercise)
- Lying Triceps Extension with EZ Bar (view exercise)
- Cable Tricep Push Down with Rope (view exercise)
- Concentration Curls (view exercise)
- Cable One Arm Triceps Extension (view exercise)
One final word on getting toned arms…
Don’t forget to support your lean muscle mass with a high-quality protein supplement. You’d be surprised at the difference this can make! Check out my favorite, Gaspari Nutrition Myofusion. The Delicious Vanilla tastes great!
Have any questions or feedback about how to tone arms? Please leave a comment below…