Arm shapers are weights used specifically for strengthening the upper body to aid in weight loss. The weight consists of a rubber grip with a weighted ball at the bottom. Working your upper body alone will not shed pounds off your body. To lose pounds, you have to create a calorie deficit, incorporate arm shapers into your exercise program and include a healthy diet.
Step 1
Perform exercises using the arm shaper to burn calories, such as gyro-extensions. Hold the arm shaper by the rubber handle out to your side with the ball facing down; start spinning the ball while continuing to hold the weight extended out to the side until arm begins to feel fatigued. Repeat using the other arm. Start with three sets of 10 seconds three times per week. Alternate with both arms. Work your way up to three sets of 20 seconds or more as your strength improves.
Step 2
Hold the arm shaper by the rubber grip with the ball facing down. Extend your arm straight out to your side. Start the gyro tall spinning. Bend your elbow and curl the arm shaper behind your head. Pause for one second at the top of the movement. Lower your hand back down until your arm is straight. Pause for one second at the bottom of the movement. Repeat for three sets of five repetitions on each side three times per week. Work your way up to three sets of 12 repetitions or more.
Step 3
Perform triceps kickbacks. Grip the handle of the arm shaper with the ball facing down. Start spinning the ball. Stand with your feet shoulder width apart and bend your hips so your upper body is at an angle. Hold a chair or bench with your free hand. Keep your working arm close to the body with your elbow bent. Slowly straighten your arm while pressing the arm shaper backward. Pause for a few seconds at the top of the movement. Slowly return to the starting position. Start with three sets of five repetitions three times per week. Work up to three sets of 12 or more repetitions.
Step 4
Count your calories daily using a food journal or an online weight management tool. Watch your daily consumption to see the average number of calories you eat. Subtract 500 to 750 calories from your average daily caloric intake and use the new number as your daily calorie goal to lose one to two pounds per week.
Step 5
Break up your three large meals per day into five to six smaller ones. Eat a small meal every three hours to increase your metabolism. Consuming meals frequently keeps you feeling satiated during the day so you are less likely to overeat. Digesting your meals burns calories so you burn more calories per day even when resting.
Step 6
Engage in total body strength training three days per week along with your arm shaper workouts. Do exercises like pull-ups, squats, leg raises and chest presses to build muscle and burn fat. Perform three sets of 15 repetitions for each exercise.
Step 7
Do cardio intervals three times per week to burn layers of stored fat and increase weight loss. Run on the treadmill for two minutes and walk for two minutes. Repeat for 20 to 30 minutes.
Step 8
Take a long walk while holding your arm shapers to burn more calories. Hold the arm shapers by the rubber handle and start the gyro ball spinning. Walk briskly while pumping your arms for 30 to 45 minutes. Do this at least once per week.
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