A lot of women are not brave enough to step up and seriously attack their “problem” with the right flabby arm exercises. And I don’t blame them because I used to be one of them.
But one night pushed me over the edge when a drunken friend grabbed onto my flabby arms in front of every one and wouldn’t let go.
I’m sure glad I got pushed over that edge, though. Because although the fall was scary, once I reached the bottom and looked up, I noticed that getting rid of flabby arms doesn’t have to be hard. In fact, it can be unbelievably easy if you take the right approach. Unfortunately, many “experts” use the wrong approach when prescribing flabby arm exercises.
In this article I am going to reveal 3 mistakes you have to avoid if you want to effectively tone some overlooked, but critical arm muscles. Then, I’ll show you some videos of effective exercises for flabby arms to get you going in the right direction!
When prescribing flabby arm exercises, most “experts” recommend targeting the triceps to get rid of flabby arms. They claim that roughly 60% of your arm muscle is triceps. And they are right. But that still leaves 40% of un-toned arm muscle. The difference between 60% and 40% isn’t that great either. If you only focus on toning your triceps (as most women do) you will never get sexy arms. You have to also target your biceps, the other 40%.
The key to proper biceps toning is to do exercises that work them through the entire range of motion. Even more important is to use proper form. Use improper form and you’ll be toning your back or front shoulder instead of your biceps!
Here are the most common “form” mistakes to avoid:
1. Raising the weights too high. Whenever you do a curl (a common biceps exercise) you should not raise the weight too high. Many women believe that raising the weight all the way to eye level is the way to go. Wrong! Doing this transfers the load to the front shoulder. Do you want bulging shoulders or toned biceps?
2. Heave hoeing the weight up. Every gym has someone doing this—it’s a disease. It usually happens when the weights being used are too heavy. Heave hoeing (rocking back and forth) recruits your lower back muscles instead of your biceps. Do this enough and you could end up with lower back pain.
3. Letting the shoulders round forward. This harms you in two ways. First, it transfers the load to your front shoulder, and second, it damages your natural posture. But the solution is easy: always stick out your chest, pull back your shoulders and suck in your stomach. Think of an angry rooster. At first this position may feel awkward, but you’ll get used to it and your spine will thank you for it.
Also remember that the biceps (not the triceps) is the first arm muscle someone will see when you meet them face to face. So make sure you exercise them the right way because first impressions count! Now you know what to look out for when somebody is prescribing exercises for flabby arms the wrong way.
And to get you started ASAP, here are some excellent exercises for flabby arms:
Biceps: Band curls exercise for flabby arms
Triceps: Band underhand pressdowns exercise for flabby arms
Shoulders: Overhead presses exercise for flabby arms
Just remember that for the best results you have to combine exercise and diet. Simply doing a bunch of flabby arm exercises is not the best approach if you want to get rid of your arm fat once and for all.
Also, notice that you have to exercise your triceps, biceps and shoulders if you want a complete toned arm look. Both your biceps and shoulders have an impact on the appearance of your arms.
All you have to do now is take action! So get started with these excellent exercises for flabby arms!
So you have been doing your exercises for flabby arms religiously, but you have not noticed results.
Well, if you have been doing a large amount of exercise and you do not notice a significant amount of definition in your arms you’re going to have to raise the bar in terms of your diet.
Because if you are unable to lose a large amount of arm fat with exercise alone you are most likely in a caloric surplus or even worse, you are insulin resistant.
Now if you are simply in a caloric surplus all you have to do is start tracking the amount of food you’re eating so you can effectively assess proper portion sizes.
Now this is very easy to do. Simply use an online calculator to determine your basal metabolic rate and then calculate your total caloric intake.
Then, simply subtract fifteen percent from this number and use this new caloric intake.
But What If You Are Insulin Resistant?
Well, if you are insulin resistant you are going to have to make sure that you drastically manipulate your diet.
In fact, multiple research studies have shown that women with insulin resistance react best to a low carbohydrate diet. Now to begin with, I do not recommend simply cutting out carbohydrates from your diet indefinitely.
I strongly recommend rotating your intake of carbohydrates so that you do not enter ketosis which in turn will allow you to maintain your quality of life.
So how can you rotate your intake of carbohydrates to maximize arm fat loss?
Simply do not eat carbohydrates on the days that you’re not going to be doing your arm toning workouts. This will allow you to drive down your levels of fat storing insulin while driving up the total amount of fat burning glucagon within your entire body.
Keep in mind that if you do not eat carbohydrates on the days that you are not doing exercise you will not lose a significant amount of body mass. Even better, you will not suffer from extremely high levels of hunger.
But Why Not Just Cut out Carbohydrates Completely?
Because this would make you enter ketosis which is very difficult to maintain. You are better off simply rotating your intake of carbohydrates so you can preserve your quality of life.
Just keep in mind that on the days that you’re eating carbohydrates you are still going to have to focus on slow digesting sources.
In other words, you will only be allowed to have carbohydrates that have a large amount of fiber and a minimal amount of sugar. If you simply eat a lot of junk food and a lot of sugary food on the days that you’re eating carbohydrates you are going to reverse your results.
How Dietary Fat Can Help You
Surprisingly, having a significant amount of dietary fat can actually augment the results from your exercises for flabby arms. Keep in mind that consuming a significant amount of dietary fat will accelerate nervous system recovery and will also maximize insulin sensitivity.
In a nutshell, being able to increase your insulin sensitivity will force your active tissues to absorb a larger amount of carbohydrates on the days that you eat them.
So try to have one tablespoon of fat in each one of your meals to get the biggest benefit. Just make sure you portion control your fat or else you will enter a caloric surplus which will block your results.
Keep in mind that a single gram of fat has about nine calories while a gram of protein and carbohydrates only has four calories.
This is why you have to be extremely strict with your intake of dietary fat. You do not want to cut it out completely, but you also do not want to over indulge.
The Middle Ground
But what if you cannot maintain carbohydrate rotation?
Well, try to find middle ground here. If you cannot tolerate cutting out carbohydrates on the days that you’re not doing exercise, try to find some type of compromise.
For example, you could simply cut out carbohydrates after midday on the days that you are not doing exercise.
Alternatively, you could simply eat carbohydrates during your first two meals every day.
The problem here is that every single body is going to react differently to carbohydrate rotation. Because of this, it is ultimately impossible to give a single recommendation that will apply to every single woman.
So try to experiment until you find the optimal intake of carbohydrates that allows you to accelerate arm fat loss.
And do not forget that you can also use dietary supplements to help you tolerate a slightly more aggressive restriction in your intake of carbohydrates.
Some excellent options here include pure caffeine, loose leaf green tea, loose leaf yerba maté, coffee and theobromine.
All of these excellent sources of caffeine will drastically decrease your levels of hunger while giving you more energy.
Enhancing Your Levels of Exercise Intensity
Now I want to go over some advanced exercise techniques that will crank up the intensity of your workouts.
You see, simply doing a lot of flabby arm exercises in the same fashion day in and day out will eventually lead to a plateau.
And once you enter a plateau your body is never going to release a significant amount of arm fat.
So it is absolutely critical that you focus on manipulating very specific variables within your workout so you can prevent your body from adapting.
So here are some variables I suggest you manipulate:
- The amount of rest you get in between exercise sets
- The total amount of exercise you do
- The total amount of muscle mass you target
- The grips you use for all your exercises
- The amount of machines versus free weights you use
- The amount of low repetition and high repetition sets
- The length of your workouts
By tweaking all of the above variables you will keep your body on its toes and it will never adapt to your routine.
Now here are some more specific strategies you can implement to crank up the amount of calories you burn when you’re doing your exercises to get rid of your flabby arms:
Supersets: to do a superset you should choose two exercises that target different muscle groups. Then, perform each exercise one after the other without any rest in between. By effectively targeting different muscle groups you will be able to do a larger amount of exercise in a shorter amount of time. And this will translate into more calories burned.
Drop sets: to do a drop set you will have to bring your muscle to exhaustion during your set. Then, decrease the amount of weight you’re using and bring your muscle to exhaustion yet again. Then, decrease the amount of weight you’re using once more and bring your muscle to exhaustion for the third and final time. This technique is extremely difficult to implement, but it will maximize the amount of muscle fibers you target.
Giant circuits: doing a large amount of circuits for all your muscle groups will crank up the amount of calories you burn and will also maximize the output of fat burning hormones within your body. Just remember that doing giant circuits is extremely difficult and you should only use this technique once you have mastered exercising one muscle group at a time. Also, you will need to get a larger amount of rest in between your workouts because you will target so much muscle mass with this technique.
Hey, What about Dietary Supplements?
There are dietary supplements that can help you maximize your results here. Just remember that dietary supplements alone will not do all the work for you – you will have to push yourself in the gym and you will also have to follow a strict diet if you want to get good results.
Having said that, dietary supplements can decrease the amount of energy you have to put forth in order to notice a significant change.
So here are some dietary supplements that can help you get slightly faster results when you’re doing a large amount of exercises for your flabby arms:
Creatine: creatine will pull a large amount of water into your muscles which has the potential to accelerate recovery. Additionally, creatine will flood your muscles with substrates that will allow you to lift slightly heavier weights.
But why would you want to lift heavier weights?
Well, you have to keep in mind that the only way to target your fast twitch muscle fibers is by effectively pushing your muscles to failure. The reason why you want to target your fast twitch muscle fibers is because they have the largest calorie burning potential.
This is one of the reasons why sprinters have such lean bodies.
Pure caffeine: caffeine will do two things for you. First, it will decrease your levels of hunger and second, it will decrease your perception of pain. In other words, it will allow to eat less food and it will also allow you to exercise harder for longer stretches of time.
You just have to be really careful with caffeine because it is a double edged sword.
You do not want to take it later on in the day because it will interrupt your ability to get high quality sleep.
Also, you need to make sure that you do not have more than three hundred milligrams per day because your body will not be able to tolerate the diuretic effect.
Even though your nervous system can become desensitized to the effects of caffeine, your kidneys cannot.
This means that having a large amount of caffeine will put you in a perpetual state of dehydration.
Omega three fats: your best bet here is to get a large amount of omega three fat from natural sources like fish, walnuts and flaxseeds. However, if you do not have time or access to these types of food and you can take omega three fat in pill form.
Omega three fats will benefit you because they increase your levels of insulin sensitivity. This means that a larger percentage of what you eat will get shuffled to your active tissues which in turn will maximize your levels of glycogen.
Glycogen is the primary form of carbohydrate within your muscle tissue. And having more of it will allow you to exercise with a much higher level of intensity.
Dextrose: this is the fastest digesting carbohydrate you can potentially consume. And because of this, it is an excellent post workout source of nutrition.
Remember that immediately after a workout your active tissues are able to absorb a very large percentage of carbohydrates. And if you can effectively saturate your muscles with carbohydrates you will be able to jumpstart the repair process and you will also drive down your levels of cortisol.
Now the key here is to only have dextrose immediately after your intense resistance training sessions. If you have it during any other time it is most likely going to be stored as body fat and arm fat which would defeat the purpose.
One more thing: you will have to drink a significant amount of water when you’re taking dextrose. For every gram of carbohydrate that gets pulled into your muscle tissue three grams of water must follow.
So if you do not drink a significant amount of water you will decrease the absorption of dextrose within your active tissues.
Some Final Advice On How To Get the Most Out of Your Exercises for Flabby Arms
The biggest mistake you can make here is to over analyze all these different strategies and not take action.
Do not get caught up in the details and simply start exercising your arms as quickly as possible.
You’re going to learn infinitely more by simply doing versus reading and researching.
Because although you do have to do a bare minimum amount of research, when taken to an extreme you will drastically reduce your chances of success.
Also, keep in mind that you will be best served mastering one technique at a time. If you try to do all the techniques at once and you are a beginner you’ll end up with a superficial level of mastery.
So in a nutshell, just get going here!