Many people are so focused on losing weight around their waist, thighs and butt that they forget about the rest of their body. But when you train and tone your entire body, you get a much more attractive physique. Sculpted arms can especially enhance your physical appearance. Reducing fat around your upper arms while increasing the size and tone of your biceps and triceps will help to balance out your figure.
Step 1
Eat a nutritious, sensible diet. Losing fat around your arms is the same as losing fat around any other area of your body, which means eating the proper foods and eliminating junk, sugar and fatty foods. Cook meals that include plenty of lean meats, whole grains, fruits and vegetables.
Step 2
Exercise to transform your arms by incorporating moves into your workout plan that specifically target your biceps and triceps. The standard bicep curl is very efficient for strengthening and sculpting the front of your arm. Stand with your feet about hip width apart and hold a dumbbell in each hand, with your palms facing out. Choose a weight that will be challenging yet allow you to complete 10 repetitions. Bend your elbows and curl your hands toward your shoulders, keeping the elbows close to the sides of your torso. In a controlled motion, lower your hands back to the starting position. Complete two to three sets of 10 repetitions.
Step 3
Do push-ups to tone your arms. The standard push-up is efficient at sculpting your arms, shoulders, back and chest. You may do this exercise on your knees if you are unable to execute it properly in a full push-up position. Begin on your hands and feet. Your hands should be directly below your shoulders while your legs are stretched straight out behind you, with your toes curled under. Keeping your elbows close to the sides of your body, slowly lower your entire body toward the floor while keeping it in one straight line. Stop when you are a few inches from the floor, or before that if you feel you are beginning to lose your form; always choose form over depth or quantity. Push back up to return to starting position. Complete at least 10 push-ups.
Step 4
Add a jump with your hands to the push-up. This will give you increased strength, endurance and tone in your arms and shoulders. When in the lower portion of the push-up, push through your hands to push up as fast as you are able so that your upper body springs up into the air. Clap in mid-air if you are able.
Things You'll Need
- Dumbbells
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