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NEWLITTLE1 Posts: 795
4/21/14 6:25 A

I agree with the last few posters - 2-3 times per week. Focus on more than just one area, spot reduction doesn't work. I too focus a lot on my arms but it is because I want to gain upper body strength - I also work my chest and back because those are important to what your arms can do - take that down to the abs and lower back which support you as you use your upper bosy, then your legs wich support your whole body and you begin to understand why WHOLE BODY strength is important - 2 or 3 days a week :)

LDFRANCO SparkPoints: (33,809)
Fitness Minutes: (52,981)
Posts: 458
4/20/14 6:48 P

I highly recommend New Rules of Lifting: Supercharged. It is a game changer and will teach you how to maximize your time in the gym or at home. It ties in nicely with most everything that sparkpeople tries to teach everyone. It's all about lifestyle changes :)

NANLEYKW SparkPoints: (76,244)
Fitness Minutes: (31,253)
Posts: 867
4/15/14 3:48 P

I agree with others that you should work one part of the body no more than two or three times per week (with at least 48 hours between sessions).

Also, walking can be good exercise, to be sure, but it doesn't take the place of strength training for your legs. It won't build the muscle like strength training will. Plus, doing leg ST will improve your walking--especially since you're working up to running! :)

DRAGONCHILDE SparkPoints: (61,313)
Fitness Minutes: (15,545)
Posts: 9,713
4/15/14 2:35 P

Are you working on your arms for fat loss? I agree that it's important that you work a *full body* routine, as working on isolated sections is a waste of your time (not in the sense that it isn't helpful, but that's it's inefficient and a literal waste of time.)

Additionally, if your goal is to reduce fat in your arms, that won't work, I'm afraid. Spot reduction isn't possible.

CICELY360 Posts: 4,140
4/15/14 2:12 P

at least 3 times a week

4/14/14 12:16 P

Thanks a bunch. I think I will start with twice a week and then work up to 3.

I also do alot of walking (working up to running) and my legs look pretty great lol But I also do squats & lunges. Im not great with ab stuff. I do planks which help the core though so lol

MOTIVATED@LAST Posts: 15,443
4/14/14 1:20 A

Most experts recommend resting the muscles 48-72 hours between ST sessions (although it is fine to do cardio in the meantime). This implies 2-3 ST workouts per week.

Although you are almost certainly better off aiming at working all the major muscle groups in the body at least once, rather than spending a lot of time solely on the arms.


4/13/14 11:42 P

I am trying to work out my arms for sure. I have found a great arm workout. But I am wondering how often it is ok to do it? Once or twice a week? More?


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