Losing weight from any part of the body has much more to do with your caloric intake than with building muscle. Spot-reducing, or losing fat from one area by exercising those muscles specifically, isn't actually possible; to lose weight, you must create a caloric deficit by using more calories than you consume. A healthy diet and regular cardio exercise will slim down your entire body, including your arms. Tone and elongate your arm muscles to create long, lean lines, rather than bulking up with traditional weightlifting. Meanwhile, shed excess body fat to display your new muscle tone.
Step 1
Do at least 150 minutes of moderate cardio exercise or 75 minutes of vigorous cardio exercise each week. Alternate between jogging, walking, swimming, jumping rope and cycling. These exercises burn calories and strengthen your cardiovascular system, improving your overall fitness level and helping you slim down. To lose weight in your arms faster, increase the duration or intensity of your workouts.
Step 2
Practice yoga or Pilates at least two days each week. These disciplines are designed to stretch and strengthen your muscles at the same time, building long, streamlined arms instead of bulky muscles. To achieve results faster, take more classes; however, don't push yourself beyond your abilities.
Step 3
Talk to a trainer about traditional exercises to strengthen and tone your arms. Perform these exercises once or twice each week. If you don't do them too often or with too much weight, they won't cause your arms to bulk up.
Step 4
Reduce your caloric intake by cutting out junk food, white bread, full-fat dairy, marbled meat, soda and alcohol. Avoid saturated fat and foods with a high sodium content.
Step 5
Eat whole grains, low-fat dairy and lean meats such as chicken, turkey and fish. Replace eggs with egg whites, and dress your salads with low-fat vinaigrettes. Fill half your plate at each meal with vegetables to easily control your portion size.
Tips and Warnings
- Talk to your doctor before you make major changes to your diet or lifestyle. Be patient while your body changes. Healthy weight loss doesn't happen overnight.
- Don't attempt exercises that are beyond your fitness level. Don't consume fewer than 1,200 calories each day.
References
- MayoClinic.com; Pilates: A Low-impact Way to Build Core Strength, Endurance and Flexibility; June 2009
- American Dietetic Association: Back to Basics for Healthy Weight Loss
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- GaiamLife; A Right to Bare Arms: Three Yoga Poses for Beautiful Biceps; Julie Kailus
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