• You're all caught up!

How to Lose Masculine Arms

author image Nicole Hogan-Jenkins
Nicole Hogan-Jenkins began writing professionally in 2010. She is a certified personal trainer, sports nutrition specialist, fitness business owner and competitive fitness athlete. Hogan holds a Bachelor of Arts in journalism from Indiana University.
How to Lose Masculine Arms
A young woman with a light hangweight in a gym talks to a young man passing by. Photo Credit Stockbyte/Stockbyte/Getty Images

If you have muscular arms and want to give your upper body a leaner appearance, make adjustments to your resistance training routine. Training with heavy weights and low repetitions encourages muscle growth. Decreasing the amount of resistance you use in your training routine can help give your arms a leaner appearance. Engage in workouts with light resistance and high repetitions while participating in cardiovascular exercise and following a healthy diet to lose masculine arms.

Step 1

Engage in full-body strength training workouts three days per week to give your body a toned appearance. Perform one weighted exercise per body part, such as bicep curls, tricep kickbacks, lunges, pushups, overhead shoulder presses, crunches and bent-over rows. Execute each exercise for three sets of 20 to 25 repetitions. Train with light to moderate resistance so your muscles are burning by the last few repetitions of each set.

Step 2

Stretch regularly after workouts to help lengthen the muscles. Perform stretches after workouts while the muscles are warm to decrease the risk for strains and pulls. Do not stretch cold muscles.

Step 3

Perform 45 minutes of cardiovascular exercise five days per week to give your body a slimmer appearance. Ride the stationary bike, walk on the treadmill, step on the stair climber or glide on the elliptical machine.

Step 4

Eat healthy to provide nutrients to the muscles. Follow a diet that revolves around unprocessed, natural foods, such as low-fat dairy, poultry, fish, lean cuts of red meat, vegetables, whole grains, fruits, eggs and unsaturated fats such as avocado and nuts.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.



Demand Media