While several of the resistance machines at the gym can help you shape and tone your upper arms, none of them will actually burn the flab from your triceps. Arm flab results from excess body fat, not from undeveloped muscles; you can tone your arms beautifully, but no one will be able to see your hard-earned definition unless you shed the layer of fat that's covering it. To banish flabby arms for good, combine a weight-training regimen with regular cardio exercise and a healthy diet.
Weight Machines
Step 1
Set the weight on the cable machine at the gym to a level that requires effort for you but does not strain your elbows. Hold the bar in both hands, with your palms facing down. Bend your elbows to a 90-degree angle, lowering the bar to waist level. Make sure your hands are in line with your elbows and your abdominals are engaged.
Step 2
Straighten your elbows and push down on the bar, lowering it in front of your body. Don't allow your upper arms to shift. Hold the bar at this level for a moment, then return it to waist level. Repeat this exercise 20 times.
Step 3
Set the weight on the lat pulldown machine and sit in front of it. Extend your arms overhead, with your hands slightly wider than shoulder-width, and take hold of the bar with your palms facing behind you. Straighten your back and tighten your abdominals.
Step 4
Pull the bar downward until it is in front of your chest, bending your elbows fully. Hold the bar there for a moment, then return it to its starting position. Complete 20 reps.
Step 5
Set the weight on the cable machine and stand a few steps away from it with your feet spaced at hip-width. Hold the bar in both hands with your palms facing down. Engage your abdominals and straighten your back.
Step 6
Pull the bar down to thigh-level without bending your elbows. Hold the bar there for a moment, then return it to the start. Complete 18 reps.
Overall Fitness
Step 1
Strength train your upper body on alternating days. Rest your arms between workouts to give the muscles time to recover. Strength train your lower body as well for improved overall fitness.
Step 2
Complete at least 150 minutes of cardio each week. Divide the time into five 30-minute blocks. Walk briskly, jog or run; swim, cycle or use the elliptical machine at the gym for variety. Increase the duration or intensity of your cardio workouts to burn more calories and shape up your flabby arms faster.
Step 3
Eat a balanced, healthy diet of lean meats, whole grains, low-fat dairy, fruits and vegetables. Incorporate sources of omega-3 fatty acids, such as nuts, avocado and fish.
Step 4
Reduce the amount of excess calories you consume. Limit your intake of fast food, processed food, sugar, salt, saturated fat, soda and alcohol. You lose weight by burning more calories than you eat, so eliminate unnecessary calories from your diet to lose unwanted arm fat more efficiently.
Tips and Warnings
- Talk to your doctor before beginning any exercise regimen. Meet with a trainer at your gym for more upper-arm exercises and to make sure you're using the resistance machines properly.
- Don't consume fewer than 1,200 calories each day.
References
- "Fit for Your Shape"; Matt Roberts; 2003
- Dummies.com; Working Out with Resistance Machines; Tony Ryan, et al.
- American Dietetic Association: Back to Basics for Healthy Weight Loss
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