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BIGLOSER4 Posts: 3,002
8/5/09 5:26 P

good thread. i learned a lot. i am going to bump up my strength training efforts.

JACKIE032809 Posts: 118
8/5/09 5:00 P

I like doing pushups at my desk at work. it helps to get my blood pumping and keeps me awake at times

PERSONALTRNR Posts: 575
8/5/09 4:49 P

I agree that push ups and tricep dips are excellent, I also like lateral and front raises for the shoulder muscles.

ROCKIN_V SparkPoints: (0)
Fitness Minutes: (10,135)
Posts: 1,468
8/5/09 3:00 P

SERGEANTMAJOR is totally correct. Eating right should be your #1 focus and then strength training which should take priority over cardio. Once you finish cardio for the day that is it. Strength training helps you burn more calories even when you are not working out. In other words it has more of a lasting effect than cardio.

Strength training will not make women bulky and muscle weights more than fat so don't let the scale be a determinate factor in your progress either.

It took time to put on the weight and thus it will take time to take it off. Be patient and continue to stay focus and follow SP's plan and eventually you will have an all over weight reduction not just in your arms. Just think about it, who wants their arms to look disproportion to their body anyway?



Edited by: ROCKIN_V at: 8/5/2009 (15:04)
SERGEANTMAJOR Posts: 6,418
8/5/09 2:17 P


@MAJOOD85

Please, please please do NOT buy into the myth of trying to lose weight before begining strength work. Strength work is the second most productive way to lose weight after controlling food intake. This myth has caused more frustration and heartbreak than any other single fitness myth I know of when it comes to weight loss.

Remember this: the triad of weight loss in order of importance is nutrition (diet), strength work and then cardio.

MAJOOD85 Posts: 935
8/5/09 1:56 P

I believe I will need to work on toning my upper arms... eventually... first I am trying to lose the fat though...
I am still at 210 lbs... and am focusing on cardio right now to lose the weight.. and eventually when i start going down on the scale.. i will start strength training to tone up...
It's hard to tone up... if theres too much fat around the muscles.

SERGEANTMAJOR Posts: 6,418
8/5/09 1:48 P


The triad for fat loss in order of importance is nutrition (diet), strength work and lastly cardio. To obtain the maximum benefit from strength training do total body and compound workouts not isolation exercises. Why? because the more muscles you recruit to an exercise the more energy you expend meaning the more body fuel you burn. By using the larger muscles of the body such as those of the lower body and core you have a more effective workout.

There is no such thing as "toning" a muscle you use it and improve its ability to do its job and concurrently burn fat.

OAHARRIS Posts: 896
8/5/09 11:46 A

I have the same problem. So, I am here to learn.

LIL.ANGEL Posts: 969
8/5/09 11:39 A

I have been seeing noticeable improvement by cardio. If it isn't loose skin, that flabbiness is due to fat which can only be blasted off by cardio. Of course, it helps to build up muscle in that specific area. I can't really suggest any specific exercise (I'm a novice to strength training) but I've been doing 30 day shred and I can actually see flashes of toned muscle in my upper arms.

Edited by: LIL.ANGEL at: 8/5/2009 (11:40)
FITGRL124 Posts: 8,765
8/5/09 11:14 A

I have this same problem so now I'm going to try to do these and see if it helps! Glad I ran across this today. Thank you!!!

VIVICAKE53 SparkPoints: (0)
Fitness Minutes: (3,850)
Posts: 242
8/5/09 10:48 A

Thanks.

VIVICAKE53 SparkPoints: (0)
Fitness Minutes: (3,850)
Posts: 242
8/5/09 10:47 A

Thanks.

AJSCHUB Posts: 67
8/4/09 3:01 P

Tricep Dips and Push ups.

CARLYNMCC SparkPoints: (0)
Fitness Minutes: (4,539)
Posts: 520
8/4/09 2:41 P

I'm really happy with the results I've had over the last 3 months. I've been lifting weights every other day & doing the elliptical trainer with arms on the alternate days. I also do wall push-ups every day when I shower. I think the answer is cardio to lose weight & weights to tone. (I want Michelle Obama's arms!) (I used to want Madonna's arms - but she's become a lesson in "Yes, you can go too far!)

SKYWATCHERRS Posts: 6,315
8/4/09 1:56 P

Genetics will determine where you carry most of your fat, where you gain it and lose it first/last, and how hard/easy it will be to lose it.

Unfortunately, spot-reduction is not possible. what you can do is continue to watch your calories, do your cardio, and strength train. This works in concert to reduce your overall body fat. working one area will not reduce the fat any faster or by any greater percentage.

But building muscle will help a lot.

VIVICAKE53 SparkPoints: (0)
Fitness Minutes: (3,850)
Posts: 242
8/4/09 1:54 P

I have done weights in the past: triceps, biceps, etc. I ddon't seem to notice a loss in weight in that area. Help!!!

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