When you want to get rid of flabby arms, you have to approach the situation as if you wanted to get rid of flab at any location on your body. This is because spot reduction is not possible. But you can still perform exercises for your arms while you lose weight. This will give your arms more definition, and it will also make your arms look leaner. The triceps and biceps are the major muscles to work.
Step 1
Track your calories for a full week and reduce your intake to promote weight loss. Include every solid and liquid calorie you take in with your tracking. Add the totals, divide by seven and subtract 500 calories from that number. Use an online resource like The Daily Plate to help you stay on track.
Step 2
Perform cardio that involves your arms. Elliptical training, swimming, rowing, kickboxing and versa climbing are examples. Do your cardio in an interval format since you want to lose weight fast. Start with a light five-minute warm-up, and then alternate between a high and low intensity. Work out three days a week for 30 to 45 minutes with each session.
Step 3
Lie on your stomach to do diamond push-ups for your triceps. Place your hands close together under your chest with your fingers and thumbs lightly touching and place your feet together behind you. Push your body off the floor, tighten your abs and form a straight line from your shoulders to your heels. Lower yourself toward the floor and push yourself back up. Repeat for a set of 12 to 15 reps.
Step 4
Stand with a bench behind you to do triceps dips. Lower your body by bending your knees and grasp the bench with your hands shoulder-width apart. Wrap your fingers underneath, step your feet forward and place your heels on the floor. Lower your body by bending your elbows and stop when your upper arms parallel the floor. Push yourself back up and repeat 12 to 15 times.
Step 5
Throw a medicine ball against a concrete wall. Stand facing the wall with your feet about a foot away and hold the ball above and slightly behind your head with your elbows bent. Bend your knees slightly, tighten your abs and slam the ball into the wall forcefully without taking your hands off it. Grasp it off the bounce and repeat throwing the ball into the wall at a fast pace. Perform 15 to 20 repetitions.
Step 6
Grasp a barbell with an underhand, shoulder-width grip to do biceps curls. Stand with your feet shoulder-width apart and hold the bar in front of your thighs. Keep your core tight as you lift the bar toward your chest. Squeeze your biceps forcefully, lower the bar and repeat 12 to 15 times.
Step 7
Grab a pair of dumbbells to do Zottman curls for your biceps and forearms. Stand with your feet shoulder-width apart and hold the dumbbells down at your sides with your palms facing in. Lift the weights to your chest and turn your palms so they face up. Hold for a second as you twist your wrists and turn your palms down. Lower the weights to the starting point and repeat 12 to 15 times.
Tips and Warnings
- Do four to five sets of your arm exercises and work out on three alternating days of your cardio.
Things You'll Need
- Bench
- Medicine ball
- Barbell
- Dumbbells
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