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DRAGONCHILDE's Photo DRAGONCHILDE SparkPoints: (57,389)
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5/8/14 8:23 P



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"Thank you for the advice. I guess I know enough to know I can't totally spot loose, but I feel (hope!) like I can help myself out a little more by what I do, do with my arms. At this time here is what I do:"

You really can't help that. Honestly. It's not that you can't "totally" spot reduce, it simply doesn't work that way! You can work out your arms all day, but because your muscles draw their energy from the bloodstream, not the surrounding fat stores, until you lose weight overall, that strengthening won't make any difference at all.

"I will be honest that the eating portion is still a challenge. I am at the gym 6 days a week for an hour, but I don't always follow the best plan for eating. I do really, really well some days and then others I do horrible. I need to work on this at the same time. "

You can't out exercise a poor diet. It's time to start working on that. If you spend all your time training small muscle groups, you're not using your time efficiently. Strength training is critical, no doubt, but it's diet that will make the biggest changes in your diet.

Heather
Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.

I'm not pregnant, just fat: My blog.

fatnotpregnant.blogspot.com/


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5/8/14 1:46 P

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Two thoughts on your circuit routine: with the dips, make sure your hands are to either side (ie between two chairs or benches) rather than behind you as the latter will put a lot of stress on the shoulder joint. Also, make sure you're increasing the weights you use (for the exercises that use them) as they get easier. The last rep you do in each set should be the last one you can do with good form. If the exercise gets too easy, it's time to up the weights and work towards doing 12-15 reps with those.



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KW5STAR SparkPoints: (1,351)
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5/8/14 1:41 P

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Thank you for the advice. I guess I know enough to know I can't totally spot loose, but I feel (hope!) like I can help myself out a little more by what I do, do with my arms. At this time here is what I do:
Cardio day: Usually is 20min on treadmill, 20min on Elliptical, 10min on rowing machine
Circuit Day: 12 reps dips, 12 squat to press with 8lbs, 12 steps with knee lift, 15 shoulder press, 15 bicep curls, 30sec plank, 12 over head to floor bounces with 16lb medicine ball (3 reps of this circuit). This circuit was developed by one of the trainers at the gym as I could not come up with this on my own.
I do know also that it is 95% fat. I'm sure there is some skin there too just to being larger at one time. It is also hereditary as my mom, both grandmas, and my sister have the same issue. even in our younger years. I'm here to break the cycle!
I will be honest that the eating portion is still a challenge. I am at the gym 6 days a week for an hour, but I don't always follow the best plan for eating. I do really, really well some days and then others I do horrible. I need to work on this at the same time.
Thanks again for your help! All advice is awesome, even if it isn't what I want to hear it is what I need to hear (EAT RIGHT!!!!)
Thanks,
Kim



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CALLMECARRIE's Photo CALLMECARRIE Posts: 1,598
5/8/14 12:32 P

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I have the same issue. Some of mine is fat, some is skin, so I don't know if it will tighten back up or not, but I'm going to try. I need to work on my upper body strength overall so I went here on Spark:



www.sparkpeople.com/resource/exercises-pri
ntable.asp


and printed off upper body exercises for beginners. In my case I have a set of 3 lb barbells so I printed off barbell exercises and am going to start doing a few sets at least twice a week.

"I owe everything you see here to spaghetti."

-Sophia Loren


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LILSPARKGIRL's Photo LILSPARKGIRL Posts: 2,740
5/8/14 11:43 A

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Spark has several arm/upper body workouts! http://www.sparkpeople.com/resource/videos-detail.asp?video=60

1st Goal: 18lbs by June 1 - Met goal on 4/28

2nd Goal: Onederland by July 31



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5/8/14 11:36 A

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If it's excess fat, exercising just the triceps won't work since there's no such thing as spot reducing. Only overall fat loss through good diet and exercise will work to reduce fat. We can't chose where fat comes from

If it's excess skin, then the skin might spring back on its own, or it might not. Building muscle to tighten the skin is a slow process. I've been lifting heavy on my arms (bench press, assisted pull ups, etc) and I only started seeing definition after about 9 months of hard work.



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ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (142,750)
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5/8/14 11:27 A



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Hi, Kim !

That lovely "bat wing" is a because of fat. And if you want to get rid of it, you need to watch what you eat. We can't spot reduce areas of our bodies we don't like, it would be great if we could, but we can't.

However, if you were to eat right, watch your portions and get a little regular exercise that includes some strength training, you can decrease the bat wing.

What are you doing for strength training ? If you're just working your parts, that's not very efficient. It's better to do a full body workout that engages all your muscles, not just the ones you want to target.

What are some strength training exercises you can do ? Yes, tricep dips are fine, so is an exercise called French Press. Some people call it skull crushers for obvious reasons once you see the video.

www.youtube.com/watch?v=9baX4-wEYx8


This isn't a bad full body beginner workout. You might check it out.


www.youtube.com/watch?v=dsOBSWPfApI

So, long story short, if you want to get rid of the bat wing, you need to eat right. If you want to see some definition in those arms, you need a good strength training program.


PFERG66's Photo PFERG66 SparkPoints: (29,485)
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5/8/14 11:08 A

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I will 'ditto' KW5STAR's request. I am in the same boat with my 'bat wings'!

Edited by: PFERG66 at: 5/8/2014 (11:08)
"With ordinary talent and extraordinary perseverance, all things are attainable.
--Thomas Foxwell Buxton


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5/8/14 11:00 A

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I didn't have time to scan through all of the boards so I apologize up front if this is a repeat topic.
I have been blessed with the upper arms (triceps) that never stop waving bye-bye. I have been working out consistently now for 3 months and have seen no changes to these lovely limbs. I do some triceps exercises like dips but don't know what else to try to work them more in the correct manner.
I would love some feedback from ladies (and men) that have the same issue and have conquered it with a routine.
Thanks so much and have a blessed day!!!
Kim



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