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Old 03-13-2007, 03:37 AM
rin rin is offline
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Anyone know any way to tone arms?

I know a lot of women face this problem with flabby arms (triceps). I know you can't spot train and I work out about 5 times a week (alternating between weights and cardio), but it doesn't seem to be working and it's pissing me off! I also do arm exercises to tone my triceps. Anyone have any ideas of how to get rid of this problem?
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Old 03-13-2007, 06:33 AM
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Do you do weights for your shoulders, chest, and back? When you do chest (like bench press or dumbbell chest press), you actually work your triceps a fair bit. And if you chest, you have to do back to avoid shoulder injuries.

Doing shoulders builds the deltoid, which is what allows you to have that little curve between the shoulder and arm, to show that you are toned and not just slim.

For actual arms, you don't need to do that much to get some definition. My favourite tricep moves are a cable tricep pull-down using a rope (so you can get that little extra squeeze at the end), tricep kickbacks, and tricep dips (hands on one bench, feet on another).

Are you lifting heavy enough weights? If you are not tired by 15 reps, you need to increase the weight. I'd go up to 3 sets of 10 if you're doing 15, even. If you're already doing weights and not seeing results, you're probably at a very low risk of bulking up so you can safely to heavy weights for better results.

Normally I'd mention body fat percentage and perhaps needing to lose some body fat, but from your size, unless you're really short, it's probably a case of needing to lift heavier weights.
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Old 03-13-2007, 09:38 AM
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^^i agree with the push down but that works mainly the outer portion of the tricep. try to get some push up exercises in there too. you see people sitting or standing pushing weight over their heads...that will work the inner part of your tricep. keep your arms straight and bend at the elbow lowering the weight down and then back up.

Also, don't ignore your bicep too. even though it's about 25% of your upper arm mass...it can fill up some space and make your arm less "flabby".
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Old 03-13-2007, 10:39 AM
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I have no idea, but sometimes I think despite everything you do your body type determines how toned you are.

Whether or not I work out I have defined arms, they are more defined when I do work out. But if I stop they don't go to flab. I have a friend who works out religiously and can't get her arms to look toned at all.
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Old 03-14-2007, 01:07 AM
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Do you do weights for your shoulders, chest, and back? When you do chest (like bench press or dumbbell chest press), you actually work your triceps a fair bit. And if you chest, you have to do back to avoid shoulder injuries.
-Yes, I do weights for shoulders, chest, and back, but it's not like bench press or dumbell chest presses. I work out with weights with Winsor pilates fat burning workout with 2 lb weights added

For actual arms, you don't need to do that much to get some definition. My favourite tricep moves are a cable tricep pull-down using a rope (so you can get that little extra squeeze at the end), tricep kickbacks, and tricep dips (hands on one bench, feet on another).
-I do tricep kickbacks with 5 lb weights 3 times a week, 3 sets of 10. For tricep dips I do it 2 times a week, 3 sets of 15

Are you lifting heavy enough weights? If you are not tired by 15 reps, you need to increase the weight. I'd go up to 3 sets of 10 if you're doing 15, even. If you're already doing weights and not seeing results, you're probably at a very low risk of bulking up so you can safely to heavy weights for better results.
- HMm..maybe I need to add more lbs to do pilates? But I'm usually pretty tired when I do the tricep dips and its getting easier for me to do the tricep kickbacks

Normally I'd mention body fat percentage and perhaps needing to lose some body fat, but from your size, unless you're really short, it's probably a case of needing to lift heavier weights.
- I am actually pretty short, I'm 5'2, would you recommend me lifting heavier weights?
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Old 03-14-2007, 08:20 AM
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I think adding a bit of weight to the pilates workout would help, but I am not too familiar with it. Definitely watch your form perfectly because I know that form can make pilates so much easier or harder! And if your kickbacks are getting easier, then try upping the weight on them a bit.

Actually what might be a really, really good exercise for you would be dumbbell pushups! You hold onto dumbbells in a pushup position (so your hands are around the dumbbells, and the dumbbells are on the floor). Do a pushup and after you are lifted again, use your back muscles to bend your right arm and pull the upper arm up. (So it is like a row, but you're facing the floor... if this makes no sense I can try to find a diagram or something). I bet adding that would help. Your biceps and triceps will work in this even if you don't feel it there primarily, then you could do either your dips or kickbacks or both.

What is your diet like, and do you have any idea what your body fat percentage is? Even if you have a lot of muscle, fat can cover that and prevent the toned look that you want. Do you feel that your body is at its ideal weight? If you think that you could cut down your calories by 100 or 200 a day and still be satisfied and not thinking of food all the time, you might want to do that. If you're eating 1700 calories or less though, don't do that! If you cut down to the point that your body can't maintain the muscle, it will defeat the whole purpose and you won't get the toned look you want. And besides, feeling hungry all the time is lame and sucks!

If you don't think you should really cut back, it may be that your arms are going to be one of those areas that will never be as toned as you like, and everyone has those spots, you know? But changing the exercise will definitely help.
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Old 03-14-2007, 10:05 AM
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Here is a good website you can look at if you are interested in adding some extra weight training into your workout:

Women's Weight Training

she gives excellent advice on diet and workouts and she has some great arm workouts that you can try.

Yoga and pilates are really good for toning up but i have found that mixing in some weights and cardio really helps to tone and keep you toned.

3 yearts ago i was doing yoga 1-2 times a week, jogging and doing weights 4-5 times a week and it kept my arms really toned.
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Old 03-14-2007, 02:54 PM
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for your tri's theirs about 30 different excerises you can do and all will get the job done, but the most important thing is you need to do lots of reps. 3 sets of 10 with the heaviest amount you can do is good for building muscle, but you want to tone or trim fat. So it might help to back off the weight if you have to, to force out about 15-20 reps per set. but be sure to do these reps nice and slow, and correctly of course, so that you really feel a burn during them. also, this is kinda a carido excerise, but do you have a rowing machine? where you slide back and forth and pull a rope to your chest. this will give you carido and basically kill your tris, shoulders, and back.
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Old 03-14-2007, 06:47 PM
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Rivkah- It's really hard to know how many calories I consumed b/c I'm asian and I eat asian food and no way of knowing how many calories are in it. But counting like when I'm eating like "regular" food its usually not more than 1700 calories a day I think. I eat three times a day, but I eat enough so I don't get hungry. I know how it feels to not eat enough feels b/c I tried doing that before and I was constantly craving carbs and sweets. Now I just try to eat healthy and enough (not too full) and eat frequently. I have no idea what my percentage of body fat is. The last time I checked my weight was 115 and I checked online that is actually the "ideal" weight for my height, but I feel that I'm not toned like I wish to be. I will definitely try the push up with the dumbells. How much reps you think I should be doing?

Linds- thanks for website, but lol I already looked at that website before when I was researching how to tone arms. The only time my arm was the most toned was when I went swimming for the whole summer b/c the pools were open. Unfortunately pools are not open for the whole year

Watty87- Using 5Lb weight for a women is not too heavy, and for toning its better to use less weights and to do more reps is from what I've learned in my weight training class. I'm confused at what you mean to back off the weight. Do you mean not to stop using weights? Nope I don't have a rowing machine
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Last edited by rin; 03-14-2007 at 06:50 PM.
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Old 03-14-2007, 09:10 PM
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naw i meant exactly what you just said, use less weight but do more reps, if you can do 15-20 with a 5 lbs, thats good, if you can't then use less weight, sorry if i was confuseing, and thats a bummer you dont' have a rowing machine, those are great for what your looking for. but also like somebody else mention, make sure to work out your shoulders as well so you trim those too (laterial rises are great for these), and your bi's. hope i helped ya in some sort of way, good luck!!!!
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Old 03-14-2007, 09:50 PM
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naw i meant exactly what you just said, use less weight but do more reps, if you can do 15-20 with a 5 lbs, thats good, if you can't then use less weight, sorry if i was confuseing, and thats a bummer you dont' have a rowing machine, those are great for what your looking for. but also like somebody else mention, make sure to work out your shoulders as well so you trim those too (laterial rises are great for these), and your bi's. hope i helped ya in some sort of way, good luck!!!!
There's no reason to do 15-20 reps. The whole toning thing is a total myth... You can't burn fat particularly from doing 15-20 reps, and you can't spot reduce, that is for sure!

rin - For the pushup/row thing, try doing 3 sets of 10, but they're kinda hard, so do them on your knees to start them work from there. I bet that a change in the routine will produce some nice results, because if you are eating in the realm of 1700 cals and are 115 lbs, you're definitely nowhere near fat and it sounds like you're great at listening to your body. I find that a change or a new exercise can give great results though.
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Old 03-15-2007, 12:28 AM
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Thanks Watty87 and Rivkah for the advice!

Rivkah- when I do the dumbell push up exercise and lift one arm up...do I put the other one down and do the other side?
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Old 03-15-2007, 10:40 AM
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Do the right arm, put the right arm down, do a pushup, then do the left side. (So you're alternating rows with pushups in between.) And yeah, it's hard.
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Old 03-15-2007, 02:22 PM
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biceps, do upward punches. saw it in a taebo video ;)
triceps, use a weight (5lb) hold it behind your neck and lift
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Old 03-17-2007, 02:12 PM
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10-25 pushups these three ways:

Normal- Regular Pushups...Arms shoulder width apart keep your head up and go down low enough so your arms form at least a 90 degree angle.

Wide Arm- Place your arms about 4-6 inches wider then your shoulders and go down as low as you can

Close arm- Place your arms under your chest so that your thumb and index fingers are touching each other, forming a diamond like shape. Go down as low as you can.

Last edited by Flipchick1432; 03-17-2007 at 02:15 PM.
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Old 03-18-2007, 07:47 AM
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Boxing works wonders! The first day I did it I was soooooo sore the day after!!
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Old 03-18-2007, 07:24 PM
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Boxing works wonders! The first day I did it I was soooooo sore the day after!!
Lol...I played the boxing game for the Wii.....it really feels like you are working your arms because it gets sore afterwards. I wonder if thats the same as working out for real with boxing?
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Old 03-18-2007, 07:29 PM
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depends, where you drinking while playing the game
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Old 03-19-2007, 02:26 PM
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Lol...I played the boxing game for the Wii.....it really feels like you are working your arms because it gets sore afterwards. I wonder if thats the same as working out for real with boxing?
Haha! I did this too! I have been doing Wii fitness every day now, and it's awesome. I tried the boxing for the first time yesterday, and my arms are sore too. I was really kind of surprised. Maybe this will help get video games a better name if kids start getting active instead of just moving their fingers around, lol!

As for advice, sorry, I don't have any.
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Old 03-19-2007, 05:15 PM
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depends, where you drinking while playing the game
^lol..no I was not drunk while playing the game I sometimes play the game to work out my arms....but I really do get sore!
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Old 06-22-2008, 07:37 PM
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my mom works out a lot and I had her look at this thread for you she said it takes a while

cardio is good she said b/c it will help burn fat but she said lift heavier weights where they would make you struggle to do it and that should help speed it up !

hope this helps
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Old 06-22-2008, 08:18 PM
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I had the best arm definition of my life when I was taking pole dancing classes - it's an amazing upper body workout. It tones and gives definition without giving that muscle bound look some people get... and it was a ton of fun! If you're looking for a class to take, I'd suggest looking into it... feel free to PM me if you have any questions!
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Old 06-22-2008, 11:55 PM
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Sup year and a half old thread.
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Old 06-23-2008, 07:42 AM
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Sup year and a half old thread.
Huh, totally didn't even notice when I replied to the last post that everything else was really old. My bad.
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Old 11-07-2008, 12:26 AM
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There are lots of way to tone your arms, you can do dips, pushups, curls, french press I can go on and on.
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