Hello, dear readers! In today’s article, I will answer one of the most frequently asked questions among women, namely how to tone your arms? As usual, when it comes to our body, the answer is not easy. We need to learn to follow a few simple rules and not take actions that can sabotage our outcome.
The process is not complicated but requires time, perseverance, and discipline.
Tightening and shaping the muscles, as well as losing weight requires regular training and proper nutrition. Without being calorie deficient, there is no way to lose weight and without trying harder in training we can’t look better.
It is good to know some facts.
When an overweight woman wants to tighten her arms and burn the hanging fat, she must first switch to a calorie deficit and lose weight from her whole body. During this process, while performing exercises you will tighten and tone your muscles. Over time, if you are not too overweight, your hands will look firm and toned and there will be no sagging skin or fat on your hands.
However, when, let’s say, a 260-pound woman loses 100 pounds, she is likely to have a lot of excess skin. It can take a long time of intense training to remove this skin. Sometimes it comes to the use of food supplements and ointments and even surgery.
For women who are not overweight and want to tighten their arms, simply need to train with weights. Don’t be afraid to exercise with weights, it won’t make you muscular. To build muscle, women must have high levels of the hormone testosterone. By birth, they have low levels of this hormone, which makes building muscle very difficult. Even if you worry about it, if you eat in a calorie deficit while trying to tighten your arms, you can’t gain muscle mass.
What do you need to do to tone your arms?
Firstly, you need to eat healthy, not to consume excess food. In my article – “Daily calorie intake for weight loss”, you can calculate your caloric intake per day. Once you know how many calories you burn per day, you can calculate how much you need to eat to lose weight or stay in shape. This is needed to burn the fat on your hands.
After eating as intended, you need to exercise. When it comes to training, it doesn’t necessarily mean you have to work out in the gym. To tighten your arms, you only need an exercise band and a place to train. It can be at home or in the park where ever you prefer!
My advice is to train for the whole body. Don’t just focus on your hands. The muscles of the arms are relatively small, which means that they do not burn calories as efficiently. Training your whole body in combination with your arms will help your body burn fat more efficiently, in addition to tightening the muscles in your arms and everywhere else.
At the end of this article, I will share with you some workouts for beginners at home, which you can start tomorrow to tighten your arms and whole body.
What should you avoid doing in order to tone your arms?
Too much cardio.
Many women think that only cardio can make them look good. This is not true because cardio workouts are effective for burning fat, but not for strengthening or toning your arms.
For best results, combine strength training with cardio at the end of the workout. This will burn fat and tone your arms faster. As I mentioned above, you don’t have to worry about becoming too muscular.
Focus only on the problematic muscle group.
It is good to train your arms on a separate day. The problem, however, is when we train our hands in separate isolation exercises every day. The solution to this problem is to train with multi-joint exercises for the whole body or for several muscle groups. In this way, you will optimize fat burning and tone your body better.
Split workouts of the type – Monday chest, Tuesday back, etc., are not as effective for women. They are quite effective in building muscle mass for men. Many studies prove that progressive strength training in women is quite useful for overall health and physical condition.
Not enough rest.
Rest is needed for recovery! When we train our arms too often, we may not give them enough time for adequate rest and recovery. In this case, we will not have enough strength to train as intensely as possible. This in turn will lead to stagnation of the result.
The goal is to listen to your body. If you feel exhausted and have no desire to train, it is better not to train, put to rest. Good advice is also to change the way you train or try another type of workouts, such as yoga, Pilates, and more.
Workouts for beginners at home:
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