I'm sure that I'm not the only one here with some extra arm fat, right? It's definitely my #1 problem spot. I have lost 15 pounds and I do 30 minutes of cardio (elliptical) at least 5 times a week and I lift weights very other day. Here's what arm exercises I'm doing...
I've been working on my arms for 3 months now. It is starting to seem that I will have fat/flabby arms even after I reach my goal weight!
My questions....
1. What could I be doing better?
2. What could I be doing different?
3. Should I continue to increase the weight I am lifting when the current weight becomes to heavy? (I started with 3 lbs)
4. Am I doing something wrong?
Don't get me wrong, I do notice a DIFFERENCE in my arms. When I flex them, the muscles are large and hard! When they're not flexed...they just dangle like the rest of the fat on my bod. What is up??
Well, lifting weights does not make your arms smaller. You can't spot reduce. Overall fat loss is what makes the arms smaller. And sometimes arms are STUBBORN. I know mine are. I haven't lost a single centimeter in my arms. Drives me nuts!
As far as what you are doing...Arnolds are debatable. Many people do them but others feel they can hurt your shoulders. I won't do them. I'm careful about my shoulders.
You could add in some pull ups if you have a machine to aid you with those. Also, some push ups are great. Start out modified if you need to and work your way up to regular. You could throw in a chest press. Ugh, I was thinking of something else and now it's left my brain. I'll come back and edit if I remember.
Last edited by LandonsBaby; 01-30-2009 at 01:06 AM.
maybe mix it up a little. I do different arm/weight videos and somehow my arms are alllways sore after but in a good way. within a week i always see improvement in my jiggle.
"When they're not flexed...they just dangle like the rest of the fat on my bod. "
There's your answer right there, unfortunately.
If the muscle is hard under the skin then you're doing a good job.
It 's the looseness of the skin that, depending on your age (and you look young in your av) that might tighten up, or might not. When the skin has been stretched, sometimes it can't get back
I have the hanging under arm also.
I have the under arm hangin too. My bf looooovvveeesss to play with it. I don't!! I'm not expecting miracles when i reach my goal...but i'm hoping it won't be as noticable as it is now.
Have you been using the same exercises/sets/reps/weight this whole time? Changing things up a bit now and then is always beneficial.
I've seen good results, personally, by splitting my upper body workouts down into muscle groups - a whole workout for biceps, one for triceps, another for shoulders and so on - just training each muscle once, possibly twice per week. Perhaps you're not giving yourself enough rest - rest is as critical as time spent doing. I train purely for aesthetics (yeah, I'm vain, I admit it!) - so isolation exercises work for me.
ETA: Oh, sorry - just saw that you did increase weights at one time.
Also, if it's fat you're talking, not loose skin - you need to lose that body fat before your arms will look lean. Strength training is awesome, I love it, it's my focus - but until I lost a considerable amount of fat my hard work wasn't as apparent. Keep doing what you're doing, just try out new variations and weights.
Cardio is great for your health - but I've recently started doing a LOT less. If I really push myself with the weights I am able to burn way a ton more calories than with the elliptical.
Oh Lord! The dreaded 'batwings'. My upper arms are huge! I am hoping that once I get into a regular exercise routine they will magically disappear! LOL
I feel your pain! My arms make me so mad! I do weights 3-4 times a week and they are smaller but there's still a jiggle........sigh..........I just hope by the time I reach goal it will shrink up.
Between my age, and the persistent loose skin, I think I'll never go sleeveless again.
I'm working my arms now to help myself carry heavy things and improve at certain yoga poses. I've just about given up on the aesthetics. Strong arms are all I want now.
The Dreaded ARMFAT!
I'm not expecting miracles when i reach my goal...but i'm hoping it won't be as noticable as it is now.
