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Hi Raphael,
I was 60 kg (about 132 pounds) three years ago and changed my diet- no more fried food. I also avoided greasy Asian food, went to the gym and I swim, too.
I am now 57 kg (about 125 pounds). I would like to lose two more kilos and get rid of my flabby arms. Any precise exercises to target the upper arm area?
Thanks. I follow your tummy exercises religiously. It works wonders!
Best Regards,
Marcie
Marcie,
I’m happy to hear that my abdominal exercise recommendations are working for you — and good job on your fat loss! I’m also glad you realize that losing additional body fat is the best course of action.
Many people don’t understand that arms will not look good unless total body fat is reduced. “Flab” is another way of saying the word “fat” and sleek arms will not come to anyone without a nutrition, strength-training and cardiovascular program that helps burns fat and build muscle.
I’ve designed a workout that you can perform 2-3 non-consecutive days of the week. You’ll see results from the workout within 4-6 weeks. You’ll be focusing on the triceps (back of the arm) and the biceps (front of the arm just below the front of the shoulder). The reason I want you to focus on both sides of the arm is to create balance. A symmetrical arm looks sleek from all angles.
You’ll be performing a tri-set, which means three exercises in a row without any rest. Select a weight that’s challenging, focus on impeccable form and concentrate on the muscle you’re working. The triceps are a larger muscle than the biceps, so there are 2 triceps exercises and 1 biceps exercise.
Marcie’s Workout:
Bench Dips
- Using two benches or chairs, sit on one.
- Place palms on the bench with fingers wrapped around the edge.
- If you’re a beginner, start with feet on the floor and knees at a 90-degree angle. As you progress, move your feet out farther until your legs are straight with a slight bend in the knees. Then use another chair/bench as illustrated and place both feet on the other bench.
- Slide your upper body off the bench with your elbows nearly but not completely locked.
- Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees.
- Contracting your triceps muscles, extend your elbows returning to the starting position, stopping just short of the elbows fully extending.
- Inhale while lowering your body.
- Exhale while returning to the starting position.
Perform 12-15 repetitions and immediately go to the next exercise.
Dumbbell Alternating Biceps Curl
- Sit upright in a chair, feet forward and your head a natural extension of your spine.
- Hold a dumbbell in each hand with the arms hanging down at your sides and palms facing your body.
- Keep your wrists straight throughout the exercise
- Contracting the biceps muscles, bend your right arm at the elbow while turning your wrist until your palm is facing the ceiling, stopping when the weight is just short of touching your shoulder.
- Slowly return to the starting position, stopping just short of the elbow fully extending.
- Repeat motion with left arm and alternate right and left. Perform the movement with control and precise form at all times.
- Exhale as you lift the weight.
- Inhale while returning to the starting position.
- The upper arm should remain stationary throughout the exercise
Perform 10 – 12 repetitions and immediately go to the next exercise.
Cable Triceps Push Down
- Stand facing the cable machine 18-24 inches away with your feet shoulderwidth apart.
- Hold a straight bar from the upper cable attachment shoulder-width apart with palms facing down.
- Your upper arm should be against your body and the elbows at a 90-degree angle. Relax your shoulders and maintain a neutral spine.
- Contracting the triceps muscles, lower the bar toward your hips and fully contract the triceps. Don’t not snap or force the elbow into place at the bottom of the movement. .
- Slowly return to the starting position, stopping just short of the weight stack touching
- Exhale while pushing the bar down.
- Inhale while returning to the starting position.
- Your upper arms should remain stationary throughout the exercise.
Perform 15 repetitions.
All three exercises performed with no rest between exercises is considered one cycle. Perform two cycles on 2-3 non-consecutive days of the week and as you progress, increase to three cycles. Wait one minute between cycles before repeating.
As I mentioned, you’ll still need to perform strength for your entire body (not just the arms) as well as cardiovascular exercise. However, if you incorporate the above specialty arm workout routine, you’ll see some great results.
If you have any more questions, I’m always available to help eDiets members on my Exercise and Fitness support board. In addition, we offer more than 17 online nutrition programs, a very popular meal delivery program and access to dietitians and other personal trainers.
Good luck, Marcie!
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