Who doesn't want strong arms? You know, those shapely, toned arms that look great in a tank top. But the truth is, getting those lean, toned arms can be very difficult for many women. Because women have less testosterone than men, doing a few bicep curls won't be enough.
In order to prevent a lot of wasted time and aggravation, Elite Daily
consulted some trainers and got you some expert advice!
Here's what the pros have to say:
Keep it light.
Although lifting heavy from time to time is very good for you, light weights are super helpful when it comes to getting that lean, toned look so many woman desire. Kristine Storie, from Xtend Barre recommends consistently using 1-2 pound weights for optimal results. She says, "The lighter weights allow the smaller muscles to participate, not just of the arms but of the upper back. Lighter weights also allow us to focus on the lengthening and extension aspects of the movement, while keeping the shoulders down and chest proud. There is no need to use heavy weights. Use your body’s own weight to create resistance and focus on proper form and proper muscle recruitment."
If you don't have weights at home, Mahri Relin, from Body Conceptions, using 2 litre sized water bottles. Relin suggests the following workout:
- Keeping the arms extended, circle them back 24 times, then forward 24 times. Maintain the same position, and pulse the arms slightly up and down 30 times. Hold your arms down by your sides with the palms faced out.
- Lift your arms up to the ceiling in a shoulder press, twisting your wrists at the top to face the palms out again. Then return down. Repeat 24 times.
- Hold your arms in the front of your body at a 90-degree angle with the elbows in front of the shoulders (at shoulder level!).
- Pulse the arms slightly up and down 24 times. Keeping the arms at 90 degrees and at shoulder level, open them out to the side and then back in to the starting position. Repeat 24 times.
Keep it consistent.
In order to see results, you have to put in consistent work. Storie says, "Three to four times per week is ideal. But consistency is more important than frequency. I’ll take two to three times per week with consistency over four to five times per week sporadically."
Getting gorgeous arms isn't just about exercising. If you have fat to lose, you need to focus on your diet as well. Relin says, "Make sure you are taking in enough lean protein, vegetables and healthy fats and are limiting your carb intake (especially processed carbs). Diet helps you achieve your optimal weight and also have the energy you need to exercise effectively. You will be able to do more for longer periods of time – and you will see your body responding to all your hard work more quickly!"
Cardio matters, too.
When you lift weights and build muscle mass, you super charge your metabolism which means you can burn fat faster. But don't forget the cardio. Cardio can be very helpful in developing those arms. Relin explains, "Cardio helps reveal these muscles if you need to lose a little bit of extra weight. Cardio combined with strength building exercises allows you to rev your metabolism both during and after your workouts — and ultimately see the results of all your hard work so much better. Some great cardio ideas include jumping jacks, squat jumps and mountain climbers."
But, as Storie points out, cardio alone won't be enough. "Cardio will merely shrink your current body, and this is assuming you don’t increase your diet as a result of your cardio. Keep in mind that cardio workouts — even intense ones — are not a license to eat whatever. You can’t out-exercise a bad diet."
There you have it, lift light weights consistently, eat right and don't forget the cardio. Shaping up isn't easy but with these tips, you've found a great place to start!
Are you looking to sculpt your arms? What are your favourite exercise moves?
Source: Elite Daily