Getting rid of flabby arms can set you free and allow you to finally go sleeveless without embarrassment. Wouldn’t it be nice to wear any sleeveless dress you want and not feel self-conscious?
Unfortunately, many women do feel self-conscious and don’t wear sleeveless tops because of their flabby arms.
But, today this will change.
You see, flabby arms are not permanent – there are effective strategies for getting rid of them. And we are going to show you how to do it with this guide.
But how did my arms get so flabby in the first place?
There are two major players here: too much arm fat and too little arm muscle. So for the best and fastest results you need to attack both of these at the same time.
And don’t make the mistake of only attacking one – this can de-motivate you.
If you only focus on building muscle your arms could end up larger than before because the muscle will push the arm fat outwards. And if you only focus on reducing fat with diet and ignore exercise, you could end up losing lots of weight while still having loose arms.
So for the best results here you want to tighten your arm muscles with specific exercises and lose arm fat with proper nutrition.
A primer on exercise
You have three options here: resistance training, cardiovascular exercise and NEPA (non-exercise physical activity).
If you only have a couple hours per week for exercise, stick with resistance training.
If you have more than a couple hours per week for exercise, mix resistance training with cardiovascular exercise.
The reason you want to prioritize resistance training is because it burns so many calories with so little time invested. In fact, a single one-hour session of intense resistance training can help you burn excess calories for a day and a half – I think this number can be increased further with really intense training.
So just three resistance training sessions per week could potentially have you burning excess calories all seven days of the week.
The good news about non-exercise physical activity is that it doesn’t have to set back your productivity. It’s so low-intensity that you can multi-task while doing it – talk on the phone while walking on the beach, or edit documents while sitting on a stationary bike. The possibilities are endless.
So do as much non-exercise physical activity as you can on top of the resistance training and cardiovascular exercise. As an added bonus, non-exercise physical activity will help you recover faster from your workouts.
The ins and outs of resistance training
There are a lot of different ways to resistance train – with bands, with kettle bells, with machines, with free-weights, with your body, and the list goes on. And keep in mind that for the best results you need to work all the major muscles in your arms:
- Biceps region = 2 major muscle bundles
- Triceps region = 3 major muscle bundles
- Shoulders region = 3 major muscle bundles
Feeling overwhelmed? Well, don’t be because we have already covered all of this for you with an arm workout that you can do in your house:
Turning into a bodybuilder
Many women think they’ll end up looking like a bodybuilder if they lift weights, but building a little muscle will actually make you smaller.
This happens because muscle burns a lot of calories and will put your metabolism in a better position to burn more fat. Remember that fat occupies more space than muscle. Besides, losing lots of fat while not preserving your muscle with resistance training will leave you with a flaccid body.
The only time resistance training can be problematic is if you have a genetic predisposition to pack on muscle – you probably don’t. But if you do, simply do at least fifteen repetitions for all your exercise sets and you’ll be fine.
The ins and outs of cardiovascular exercise
If you have more than a couple hours per week for exercise you should do some cardio – but more isn’t always better here.
Because if you do too much cardio you can interfere with your one-and-a-half-day caloric burn from resistance training – and this is the last thing you want to happen.
So the best strategy here is to listen to your body and find the right combination of easy (low-intensity) cardio and hard (high-intensity) cardio. And always remember that if your body is really sore from resistance training, always go easy with the cardio.
Here is a cardio routine you could follow:
- Day 1: resistance training
- Day 2: easy cardio
- Day 3: resistance training
- Day 4: hard cardio
- Day 5: resistance training
- Day 6: rest
- Day 7: rest
On the other hand, you could combine cardiovascular exercise and resistance training:
- Day 1: resistance training + easy cardio
- Day 2: rest
- Day 3: resistance training + medium cardio
- Day 4: rest
- Day 5: resistance training + hard cardio
- Day 6: rest
- Day 7: rest
And always follow one simple rule: resistance training is always done before cardio.
Now if you can, do your cardio in water. This will help you burn extra calories (and fat) because water pulls so much heat from the body.
The right diet
There are 1,234,634,567,234,674 diets to choose from. Which one will you choose?
Well, let us cut through the clutter for you. All you have to focus on is being in a negative caloric balance and keeping your levels of blood sugar stable.
To do this, simply pick one item from each column below every time you are going to assemble a meal:
Eggs – whites or substitutes
*brazil nut fat is healthy and biochemically different from animal saturated fat
Now you may be wondering why there aren’t any whole grains like oats or barley on the list. We have excluded them because beans and legumes do a much better job at stabilizing your blood sugar. They also help you stay fuller for extended periods of time because of their resistant starch.
So stick with the beans for now. Then, once you reach your goal, you can start incorporating whole grains back into your diet.
And remember to keep things simple to increase your chances of flabby-arm success. This is why the above list is so concise – it’s simple, but gets rid of the flab.
One more thing here: experiment with spices and herbs. Hot sauces are fair game as well. A bland diet is an unsustainable diet, so figure out what combinations keep your palate appeased.
The wind of change
Measuring the changes taking place in your body is very important, but you have to be really careful here…
If you don’t measure anything, your mind’s eye may play tricks on you and prevent you from seeing the changes. And if you measure too frequently you won’t notice changes either. In both cases, you will become grossly de-motivated.
So try to measure only once every month.
You only have to track two things: waist circumference and arm circumference. Tracking other variables is too error-prone.
Follow these tips:
- Equilibrate (bathroom) right after waking up and then measure
- Measure at the same time every month to avoid water bloat induced by ovulation
- Measure at the exact same location every time – this is critical
- Measure your waist around your belly button
- Measure your arms at the point in the middle of your axilla (arm pit) and upper elbow
Why not get a brachioplasty (arm lift)?
I’m pretty sure that any ethical plastic surgeon would recommend trying diet and exercise before undergoing surgery.
But surgery is indicated for a small number of women. Especially those who have lost 100+ pounds. In this case, there can be excess skin that needs to be removed by surgical means – but you probably don’t fall into this category. And this brings us back to the previous point: always try exercise and diet first before doing something permanent – even if you have a lot of skin.
And take into account the following:
- You’ll pay a lot of money, thousands of dollars
- The recovery period can be significant – months
- The flabby arms can come back
- The procedure will not increase your overall health
- You won’t learn how to prevent the future accumulation of arm flab
The next step
Creating forward movement is the most critical first step. And you’ll get more out of doing instead of just learning and learning.
So get started with the arm workout as soon as physically possible – immediately, if you can!
Once you create that forward movement with the workout, start dialing in your diet.
Then, once you have your exercise and diet in place, move on to part 2 of this tutorial to learn some other strategies that can help you get rid of flabby arms faster.
And you can ask questions below if you need help!