You wanna know how to tone your arms without gaining muscle? Then I’ve got some stuff to share with you.
But let’s get one thing straight first. You can’t lose weight in just your arms in a targeted approach. Nope.
Sadly, spot reduction, the idea of exercising to lose weight in one specific area, is just that. An idea, not reality. But, the good news is there are ways you can tone your arms. And the better news?
You’ll lose weight altogether, not just in your arms. And the even better better news?
It’s all possible without getting bulky, muscular upper arms!
So don’t get gloomy that you can’t target those flabby arms with some super-specific arm-fat busting exercises. You can still lose weight, improve your health, and get toned arms.
And here’s how.
How does weight loss work?
To power you through every action, your body needs to use energy. Your body produces that energy through the consumption of excess fat – stored as triglyceride deposits – throughout the body.
Now, unfortunately, it doesn’t take these triglyceride deposits from the exact area you’re using. This means that you can’t target fat loss in one location over the other.
So to get those thin arms you’re dreaming of, you need to, well, get thin. And how do you do that?
With diet and exercise, obvs. But before you think that’s the end of the story, think again!
There ARE specific ways you can tone your arms. Let me explain.
How can you get thinner arms?
You see, there are exercises for flabby arms that will help you tone your upper arms.
You can do these as you lose weight through proper diet and exercise. Let’s have a quick look at those two first.
Dieting can help you lose arm fat
Let’s face it, the world of weight loss can be confusing. With all the fake news and know-it-all skinny influencers out there, it’s tricky to know what’s true.
Luckily for you, there are always two universal truths to fat loss that you simply can’t go wrong with. Diet and exercise.
Dieting is one of the best ways to lose weight. That includes if you just want to get toned arms.
When we eat too much food or the wrong kinds of foods, extra fats are stored throughout the entire body as triglyceride deposits.
What you need to do is create a caloric deficit. Say what now?
If you create a deficit of calories – eat fewer calories than you will use – you can burn much of this extra fat faster than you would with exercise alone.
You can also avoid eating food that translates directly to triglyceride deposits (fat foods!). Instead, switch to foods that’ll power your workout, like protein-packed smoothies or healthy salads.
But I’m getting ahead of myself. Let’s move on to the next point.
Exercising can tone your arms without making you butch
Yes, you burn fat all day long with normal activities. Like walking through your house and smashing your daily chores. But that ain’t exercise…
While all these activities all require energy, they don’t take as much as a full workout. If you wanna lose that arm fat, you gotta work up some sweat.
Now for maximum fat burn, you want anaerobic exercise. These are short, intense exercises that leave you sweating and panting. Think stuff like sprinting or weightlifting.
This’ll melt away fat throughout your body for sure.
Another option is aerobic exercises. Aerobic exercise is less intense. It gets your heart pumping and raises your body temperature. And no worries, even though it’s less intense you’ll still lose fat.
If you do enough aerobic exercises, such as running or swimming, you’ll definitely see results. In your whole body, including those arms. Just not as quick as with anaerobic exercises.
But don’t switch all your workouts to anaerobic ones just yet. Think of the question that got you here in the first place: “How can I tone my arms without gaining muscle?”
You don’t want that bulky, muscular look, right? Well, it all depends on the exercises you do. So before you start pumping iron like Arnold Schwarzenegger to melt off that arm fat, think again.
So definitely also include enough aerobic, cardio exercises into your routine. They might not be the biggest fat burners, but they still lead to overall weight loss. And they avoid you from getting bulky arms.
And if you do perform arm exercises, be mindful of which ones you do (I’ll give some examples below).
Are you concerned about getting too big? Just do the exercises without additional weights.
If you later decide you would like to gain some muscle, you can just add small weights to your workout.
Work your way up in weight sizes as you go until you are happy with your appearance.
Diet and lifestyle changes to lose arm fat fast
Ok, time to dig deeper.
Let me list some clear-cut, specific changes you can make today to start losing (arm) fat.
1 – Caloric Deficit
I mentioned it shortly above. This is just such a big one!
By burning more calories than you consume, you will burn fat quickly.
While revving up your workouts to support your eating habits can help you get in shape, changing the way you eat will help you lose weight faster.
2 – Change What You Eat
Everyone’s body works differently. For example, everyone has a different rate of metabolism. So finding a diet that fits your goals might take a bit of research.
Still, several foods are great for all when it comes to how to lose fat (and how to get thinner arms).
You can kick off your morning with some form of eggs. Whether you like yours scrambled, over-easy, or hard-boiled makes no difference. Another solid choice is some full-fat yogurt or a side of fruit.
Lunch? How about some source of lean protein, like salmon, paired with leafy greens.
And for dinner, you can just mix things up with a different protein seasoned with chili peppers and a whole-grain side like brown rice or quinoa.
To help you out a bit the CDC has produced a list of healthy foods for ideal weight goals.
3 – Changing Your Lifestyle
When we think of dieting, we often forget about the small stuff.
You can’t neglect to change every aspect of your diet if you want to lose weight. This includes things as simple as the way you prepare your coffee or the gum you chew.
And how much sleep are you getting?
You might want to look at your sleep habits as well. Why? Because the body does most of its repair while you are at rest.
And let’s be honest, when you don’t get enough sleep, you probably won’t make it to the gym either. Am I right?
4 – Take a Dietary Supplement
Of course, you could also speed things up a bit. You can add a natural fat burner, like Trimtone, to the mix to help you kickstart your attempts to get those thinner arms.
Trimtone is a 100% natural fat burner. It can boost your metabolism, curb your hunger cravings, and fuel your workouts. It helps you with both diet and exercise to burn that fat quicker than ever.
Add Trimtone to the mix and you’ll be ready to burn off that arm fat in no time!
For more information, check out the Trimtone site.
Exercises for flabby arms
Ok, now we’ve covered your diet it’s time to have a quick look at some specific arm exercises you might wanna try.
If you wonder how to lose weight in your arms and get toned arms, these exercises can help.
But don’t forget: 1) spot reduction isn’t real; and 2) if you don’t want to gain arm muscle, don’t overdo it with the weights.
1 – Bicep Curls
To work on toning the front of your arms, you can do bicep curls.
Starting out, you might want to perform this exercise without any added weights and increase over time.
You’ll want to hold your arms at your sides with your elbows facing backward. Bend your arms at the elbow, bringing your inner wrist towards your shoulder area.
Lower your arm back to the starting position and repeat with the other arm. You should complete 15 to 20 reps of this exercise for noticeable results.
2 – Triceps Kickbacks
You can further tone the back of your arms with triceps kickbacks. Note the same tip for weights as with the bicep curls exercise.
Start with your arms at your sides with palms facing your body. While keeping your back straight, slightly bend your knees and tilt forward at the waist. You will want your upper body to be parallel with the ground where possible.
Keeping your wrists turned in, bend your arm at the elbow to draw your lower arms toward your shoulders.
Then, bring them back towards the starting position, only reach up behind you towards the ceiling. Complete this exercise for 15 to 20 reps. You can do each arm separately or both arms at once.
3 – Lateral Raises
For toning the shoulder area, you can add lateral raises to your workout routine.
Stand with your legs slightly bent at the knee and shoulder-width apart. Place your arms at your sides with your palms facing you.
Now slowly raise your arms out and up to form a position mimicking a letter T. You can hold your arms and pulse in this position for a maximum effect before bringing your arms slowly back down to the starting position.
Complete this exercise for 10 to 15 reps. While you can complete this exercise one arm at a time, you may find it easier to raise and lower your arms in unison for lateral raises.
So, if you came here to find out how you can tone your arms without gaining muscle, the truth is it’s easier said than done.
You’ll have to put in some effort to burn that fat off. And not just in your arms.
Commit to making changes that will benefit your entire body, as weight loss won’t happen in just one location.
Nevertheless, some specific exercises for flabby arms can help you tone the muscles, which’ll give your arms a slimmer look. Of course, this can also result in those bulky arms you don’t want…
At the end of the day, the most effective approach is by combining dieting, exercise, and lifestyle changes. Looking to speed it up?
Then why not have a look at an all-natural female fat burner like Trimtone to help you achieve your goals quicker.