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SENNAIRA SparkPoints: (12,690)
Fitness Minutes: (8,106)
Posts: 289
3/22/13 3:31 P

A combination of cardio, strength training, and eating clean.

Some exercises for the arms: tricep dips, push ups, bicep curls, chest flys

JGIRL5799 Posts: 561
3/14/13 8:07 A

Dragon is totally right! Just like my Stomach my arms seems to be following suit as well *what a pain* But it just one of those things.. I have a picture in my profile showing my toned arms after a year of eating clean and healthy... and a picture of my nails changes that it made, but I too have a strapless dress and it will drive me nuts, but it was going to cost me $150 to make a cover boleo and I just won't pay that.. so one of my goals is getting more in shape but it will be in shape with food.... It is amazing but unfortunately the truth..

The new nutrition thing I am following is this....

100% clean diet.. no processed foods, no GMO foods.. Glutten free if possible..
I have had to change my diet completely and I dropped 10lbs in one month, I am going to loose 27more lbs before June and its not the work outs that will get me there..
I work out 5days a week alternating les mills body pumping and I do zumba 4x a week

The diet that I changed to was this and I am not sure what others are doing
But I am doing the 4,3,2,1 nutrition change..
4 servings of fruits and veggies
3 servings of protien (4oz each)
2 whole grains
1serving of oils, sweets, fats

Limits are 2 grams of fiber
No more than 5 grams of sugar
Low or no salt and sodium
I eat regular things instead of no fat, low fat or reduced fat
No pop, only organic milk, tea or water

My calories that I consume are 7x my body weight and I change that on a weekly basis.

I have also found out that I was eating tooo low of calories, I was limiting myself to only 1200 calories and I was supposed to be eating 1900 calories due to the amount I work out leaving me a 1000 calorie deficit for the day..

I just hope this might help those that are loosing, you can do it and train and work out, but like others said before, you can not spot reduce your abs or arms, just clean up your eating and keep working out! LOL Good luck

Edited by: JGIRL5799 at: 3/14/2013 (08:09)
3/12/13 2:53 P

@DRAGONCHILDE, you're totally right. You can't spot reduce. I guess I should have specified, but I just figured everyone around here already knew that. You can't lose weight from one specific area, but you can certainly tone the muscles under the fat, and that can go a long way towards making one feel more confident.

You're right, also, that a lot of it is genetic, but maybe the OP is genetically pre-disposed to lose weight in her arms. I didn't know that I was, until I did the 30 Day Shred and lost so many inches in such a short amount of time.

DRAGONCHILDE SparkPoints: (61,458)
Fitness Minutes: (15,905)
Posts: 9,717
3/2/13 8:13 P

There's quite a bit of misinformation in this thread that I'd like to correct.

When we say that you can't spot reduce, we mean that; there are NO exercises you can do that will give you leaner arms nor leaner stomach, leaner legs, etc.


Fat loss is a *total body* process. Your genetics are the real determinants of where you will lose weight and when. For most of us, our "trouble zones" are the last thing to go. If you have fat in your arms, all the tricep dips in the world won't reduce them. If you're like me, and have a preggo belly, you can do crunches, planks, situps, etc all you like, but they won't reduce the fat from that area.

When you exercise, your muscles draw their energy from the bloodstream... NOT the surrounding fat stores.

If someone lost 2 inches in their arms doing a certain exercise, that's because they reduce their overall body fat percentage, and were genetically predisposed to doing so. Not because they were doing exercises to work that part. I can prove it! I have great looking arms; most of my weight has come from my arms and legs (my butt looks great!) I have done exercises that target those areas as a part of my overall routine.

But I have ALSO done TONS of core work... nearly every group fitness class I take does some core work, so that's the most worked area on my body. And yet, fat stubbornly clings there. I've got a 6 pack under there, I can FEEL it... but it's hidden byt the keg.

As for not wanting "bulky arms", don't worry about that. If you're a woman, you probably couldn't get them if you tried. Don't be afraid to lift heavy! If you want to bulk up, you have to LIFT like a body builder, eat at a calorie deficit, and do this for hours a day. Skip the "low weights, high reps" nonsense... it just wastes your time, and isn't effective as lifting heavy.

You DO want to do total-body strength training, using challenging weights that fatigue your muscles in 8-12 reps (or fewer.) Doing so will burn MORE fat overall, boost your metabolism, increase "afterburn" (where you burn more calories after you get done exercising), and help the fat you DO have look good. ItT will also preserve the lean muscle you have, as if you do NOT strength train, you will be losing as much as 25% of your weight in muscle, too, resulting in what's fondly known as "skinny fat", where you weigh little, but have a high body fat percentage with little lean muscle.

More info on bulking up versus toning can be found here:

PINK4YOUTOO Posts: 508
2/25/13 1:09 P

Don't think arms are much of a problem...for men!! Why do women have this collection of fat, weak muscles in arms and stomach `~~ well, add hips to that too!! emoticon

WEDDRESS1223 Posts: 5
1/21/13 2:26 P

Hey everyone, I am new to spark people & was browsing some message boards and this one definitely caught my interest. I am a bride to be myself and my arms are definitely an area that need some work. Right now I am starting to do some Turbo Fire and I eventually want to add in some Chalean Extreme. All of my workouts are based at home, so I have basic equipment to work with (dumbbells and resistance bands). Any suggestions on how to get leaner arms?

JSLICE812 SparkPoints: (0)
Fitness Minutes: (8,389)
Posts: 845
1/21/13 12:03 P

I know a lot of people worry about looking too muscular, but I'd rather look toned then bulky. Push ups have been the best exercise for me. I haven't lost any inches, but they look better than they did two months ago.

LUANN_IN_PA Posts: 26,423
1/16/13 3:51 P

Arms are definitely a tough area to reduce... eat as clean as you can.

Edited by: LUANN_IN_PA at: 1/16/2013 (15:52)
POKAFLYZ SparkPoints: (1,838)
Fitness Minutes: (933)
Posts: 19
1/14/13 8:12 P

Ooh! I love hearing about things that actually work. I just requested the DVD through my library. I'll have to post about how it goes! Thanks for the recommend!

1/9/13 3:10 P

Over the summer, in June, I did Jillian Michael's 30 Day Shred. It's really intense and I definitely slacked a bit at the end, but my arms got super toned! I lost 2 inches off each arm; I didn't even realize there was that much flab on there!

As someone else said, you can't pick where you will lose weight, but some targeted muscle building exercises can definitely help you drop inches in specific areas. I'd suggest Jillian's video, or something consistent.

12/2/12 12:19 P

The suggestions are excellent I am struggling with my arms also. Can some one suggest another way of getting a flat stomach besides sit ups. They hurt my back and I feel more pain in my back than in my stomach.

COTTERR SparkPoints: (11,727)
Fitness Minutes: (7,525)
Posts: 112
10/15/12 3:37 P

I'd search through the strength training exercises on here. They have a lot of different exercises for upper body working a variety of muscles. While building muscle does burn more fat, the fat being burned isn't in an isolated part of the body. So it might make larger muscles, it won't necessarily get rid of the bingo wing. My personal favorites are combo exercises though that maximize time and effort. Try bicep curls while doing wall sits, overhead press or isolated lateral raises while doing squats or lunges. The real bingo flab I think you are talking about is the tricep muscles, and there are a ton of different ways to work those-over/behind the head, bent over extensions, dips, or if you are at a gym cable pulls are just a few.

CLH722 SparkPoints: (0)
Fitness Minutes: (6,701)
Posts: 107
10/12/12 5:58 P

LOL - bingo wing...that's funny. I have a minor case of bingo wing too and it's the part of my body that I am most self-conscious about in a wedding gown as well.

I have less than 8 months to go and I am just doing my best to get as fit as I can and hoping that my arms will at least tone up a bit. If not - oh fiance loves me as I am and so do my family and friends. I will not obsess about something that is just part of who I am and let it ruin this experience!

I will just find a little jacket for photos (something with sheer sleeves that just holds the jiggly bits in) and be done with it.

If you can't find a jacket in the stores, it should be fairly easy to find someone to make it for you. Or maybe just wear a wrap or something.

CHEETARA79 Posts: 3,915
10/12/12 3:05 P

You can't spot reduce. It sucks but it's a fact. I've lost a bunch of weight but my arms are still super flabby. It's just the last place I lose weight unfortunately. I can do 10+ real pushups and I have plenty of muscle, but I still have that upper arm bingo wing flab.

XTINAMICHELE SparkPoints: (0)
Fitness Minutes: (5,345)
Posts: 27
10/12/12 1:49 P

Hi everyone,

I'm looking for some good arm workouts. I have a strapless dress I need to wear in 5 months and need to tone up a lot and would like to get rid of cellulite.

Also, I am considering wearing a lace bolero but can't find any that fit my arms well and that I like. My arms are currently about 17" around the biggest part. Any pretty recommendations?


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