FAQ

We receive a lot of questions every day. Here are answers to dozens of the most common ones:

Physical Appearance Questions

Exercise Questions

Nutrition Questions

Questions on the Site Itself

Physical Appearance Questions

Why do my arms and their skin sag so much?

This can happen for a couple of reasons. One reason for sagging skin is because as you age skin-tightening elastin and collagen decrease. Your best strategy here is to firm up your arm muscles and to increase growth hormone output. Growth hormone will make your skin more supple and elastic.

Return to Top

Are my big bones to blame for my arm flab?

While there certainly are differences in bone structure between women that account for a wide variety of builds, there are two main causes of arm flab:

  1. Excess fat.
  2. Insufficient muscle.

Return to Top

I’ve always been in shape and just noticed that my arms are jiggly. Why?

Well, one explanation is the loss of elastin and collagen as you age. However, a more likely explanation is that something in your daily routine has changed. Perhaps there’s been a shift in your diet that has made you less insulin sensitive, maybe you’re less active than before, or maybe a recent job change has worsened your mode of existence (i.e., more time sitting).

Regardless of the cause, the right program can reverse the “jiggly” effects of aging and can reverse the effects of poor daily routines.

Return to Top

I’ve just lost 150 lbs, how do I get rid of all the excess skin hanging from my arms?

I would recommend an intensive resistance training program to firm up the underlying muscle as much as possible. Also, increasing growth hormone output will help.

Having said that, there are cases where the only way to remove the excess skin is through surgery. This happens because as stretch-pressure from excess body fat is applied to skin, new skin cells are produced. And once you lose weight those new skin cells do not disappear. Nonetheless, these extreme cases are rare and you should try as hard as you can with resistance training before going under the knife.

The good news is that even if you do need surgery to remove skin, it’s a very simple process, scars are hardly noticeable and recovery is rapid.

Read this article on arm surgery or brachioplasty for more information.

Return to Top

How can I get toned arms without building muscles?

I think a more accurate way of stating this question is “How can I get toned arms without them getting bigger.” After all, you can build up muscle in your arms while making them smaller. Keep in mind that building and firming up muscle does NOT have to correlate with an increase in size if your following the right program. And firming up muscle is essential for maximum definition. The last thing you want is to be extremely thin and still have flabby arms because of a lack of muscle mass.

In any case, if you are super concerned about this, simply stay away from low repetition sets. This will physiologically block you from significant arm growth.

Check out this tutorial on how to lose arm fat for more advice on toning your arms.

Return to Top

How long does it take to get results?

It all depends on the underlying cause of your flabby arms. If they’re flabby because you lack muscle then you could see improvement in a week. If they’re flabby because you have a little extra fat on them you could see improvement in just weeks. If they’re flabby because you have a substantial amount of body fat and arm fat then it could potentially take months to see improvement. Now you could get faster results depending on how aggressively you diet.

Most women have a combination of the above factors. And please bear in mind that the above time frames are generalizations. As is the case with most endeavors, some women can reach their goals very quickly others take longer. It all depends on the quality of the program you are following, and most importantly, how strictly you adhere to it.

Return to Top

Exercise Questions

What are the best exercises for getting rid of flabby arms?

The best selection of exercises will have the following characteristics:

  • The ability to target the three muscles in the triceps.
  • The ability to target the two muscles in the biceps.
  • The ability to target the three muscles in the shoulders.
  • Allow you to use heavy loads with minimal potential for postural deviations.
  • Induce minimal strain on the shoulders, elbows and wrists.

To see videos of great arm-toning exercises, check out these articles:

You can also read through our massive review or arm exercises:

Return to Top

Should I be doing 50-100 reps for fast results?

I would never recommend this repetition range. Not only is it very painful, but you’ll actually get faster results by doing less repetitions.

Return to Top

Are 5lb dumbbells ok for getting rid of my bat wings?

A 5lb dumbbell may be an appropriate starting weight for a beginner. However, you should be able to use a heavier weight within a week. And constantly pushing the envelope is critical for preventing adaptation (i.e., a plateau).

Return to Top

Are resistance bands effective?

Absolutely. Not only are they effective, but they’re ultra convenient. The main issue with bands, however, is that you can outgrow them relatively quickly. This requires a little ingenuity to keep your workouts continually challenging.

Return to Top

Should I be doing lots of cardio?

Cardiovascular work can definitely help. However, controlling insulin and consistently doing resistance training are far more important. In any case, simply make sure that your cardiovascular work is NOT interfering with your resistance training workouts and never do more than 45 minutes at a time.

Return to Top

Aren’t bench dips the best exercise for toning the triceps area?

There are far superior exercises for toning the triceps. Furthermore, dips put your shoulders in a very unstable anatomical position. I tell all of my clients to never perform dips in their arm-toning workouts. The risk is not worth it.

Return to Top

How long should I workout?

On average, you should be able to complete a comprehensive workout within 45 minutes. This number will vary depending on individual fitness levels and the types of techniques used for the exercises. It’s possible to shorten workouts even further with some advanced techniques.

In any case, make sure your workouts never go over 90 minutes. At this point, cortisol levels being to spike.

Return to Top

Will my muscle turn to fat once I stop exercising?

It’s impossible for a muscle cell to turn into a fat cell. What usually happens is that a person doesn’t decrease the amount of food they eat after they decrease the amount of exercise they do. Thus, they end up in a caloric surplus and begin to gain weight.

This happens because your drive to eat is based on both learned and biological forces. So even though you no longer need the same amount of food for proper biological functioning, you’ve learned to eat that amount and you don’t stop. In other words, your psychological conditioning to eat a larger amount of food is overriding your basic biological need to eat a smaller amount of food.

Return to Top

Will I look like a bodybuilder if I lift weights?

This is physiologically impossible since men have so much more testosterone than women. And even if you could, it would take a very long time. You see, the muscle building process is an extremely slow process despite all the marketing claims.

Having said that, there are certain women that tend to gain muscle a lot quicker than others because of genetics. These women, however, are extremely rare. If you fall into this category, simply stick with high repetition sets for all exercises.

Return to Top

Am I too old to get rid of my flabby arms?

The scientific community used to believe that resistance training provided no benefit for the elderly. Recent research, however, has crushed this outdated belief. Even women in their 80’s can benefit from resistance training. Thus, if you are following the right program, you can get rid of flabby arms regardless of your age.

Return to Top

Won’t weights make me inflexible?

You will definitely notice some stiffness during the recovery period after an intense workout. But the stiffness goes away once you’re done recovering. The only thing that will decrease your flexibility is lifting weights through partial ranges of motion.

Return to Top

Will training make me tired?

Extremely intense training can make you tired for a brief amount of time right after. This is not a concern for 99.99% of women, however. What can increase tiredness is if you begin training while subjecting your body to other stressors such as:

  1. High alcohol consumption.
  2. Lack of sleep.
  3. Chronic stress.
  4. Poor diet.
  5. Smoking.

In this case, your body would not be able to properly recover from training and it would become another negative stressor on your system.

The good news, however, is that in most cases training will greatly improve your quality of life and send your energy levels through the roof. You will notice an immediate increase in energy because of the following:

  1. More catecholamine production that will energize your body.
  2. Increased insulin sensitivity that will send a higher percentage of calories toward active tissues (i.e., brain, organs, muscle).
  3. Increased delta sleep (i.e., the deepest restorative sleep).

Return to Top

Am I too weak to lift weights?

Every gym I’ve walked into has dumbbells that go all the way down to 2.5 lbs. And there are an infinite number of resistance bands that provide minimal resistance. Thus, it’s highly unlikely—almost impossible—that you would be too weak to lift weights.

Return to Top

I have an injury, doesn’t this mean I shouldn’t train?

This depends on the type of injury and its severity. I recommend talking to your health care professional about this. Keep in mind that some types of injury will actually get better with training. Recall that training increases blood flow, strengthens tendons and ligaments, and strengthens muscles.

Check out the injury prevention section on this page for more advice.

Return to Top

Nutrition Questions

Should I have a shake for breakfast?

Solid food will always be far superior to liquid food for the female body. A slower digesting food source will burn more arm fat, build more lean muscle and provide more energy. Please ignore all the marketing hype and stick to whole foods.

Having said that, a shake is better than nothing. Thus, I would have a shake as a last resort only in emergency situations. And if possible, have bars instead since they digest at a slower rate.

Return to Top

Should I stop eating carbs?

No! This is painful and will reduce the amount of calories you can burn from exercise. For the best results, make beans and legumes your primary sources of carbs until you reach your goal.

Read this article on carbohydrates for more information.

Return to Top

I can’t control my cravings for sugar – what can I do?

I would recommend a two-tiered approach: use artificial sweeteners and natural sources of caffeine like tea. The sweeteners will trick your palate, and caffeine-laden tea (think: loose leaf green tea) will help block out the cravings.

Return to Top

Questions on the Site Itself

Why did you create your company and this site?

We saw a market opportunity. Many sites featured general fat loss information, but no one else covered how to lose arm fat in a comprehensive way.

We also all felt that existing solutions for getting rid of arm fat were inadequate.

Return to Top

Do you accept advertisers? / Will you do a link exchange with me?

No. We do not accept advertisers because we sell our own products instead.

Return to Top

Can you write more? / Can you write longer articles? / Can you write shorter articles? / Can you write about this specific topic?

Feel free to send suggestions via our Contact Form – we want to hear from you!

Return to Top

Why are there no dates on anything?

  1. 95% of the content here is relevant regardless of whether it’s 2005, 1995, or 2015.
  2. If we added dates to articles or comments, you would be biased against older content – even if it’s still completely relevant.

Return to Top

Why do you not list your name anywhere?

Did you miss the About page?

It’s not plastered over every page as on other sites because we believe in creating something great more than boosting our personal brand.

Return to Top

Leave a Comment