The best part of summer is the time to get serious about getting fit. And while it may seem impossible, there are actually ways you can get skinny arms without starving yourself and giving up your favorite foods.
The “how to get rid of skinny arms female” is a guide for women who want to build up their arm muscles fast. The article includes exercises and diet tips that will help you achieve your desired look.
We’d all be thrilled if “spot reducing” existed.
Simply focus on a certain area that need attention, put in some effort, and you’re set to go. What an incredible opportunity!
Flabby arms may be humiliating, and they can also lower your self-esteem. So, if you’re sick of wishing for strong, toned arms, we may be able to help.
While you can’t burn fat in a particular location of the body, the results will speak for themselves when combined with appropriate lifestyle choices and a healthy diet.
You’ll want to read this if you’re irritated and weary of performing dumbbell curls and not seeing results. Here are some quick ways to acquire slender, toned arms.
Why Won’t My Arms Get Thinner?
There are a lot of reasons why people fail to lose weight in specific areas of their body, including the arms.
The most common reason why people struggle to make thier arms thinner is that they give up on diets long before they can expect to see differences in their physiques.
For women in particular, the arms can be a really “stubborn” area of fat storage. While the body tends to lose fat from “outside in” (so appendages first, abdomen last), arms can become a preferred fat storage place for many women. This is especially true of women over 40.
You may therefore need some extra help in getting rid of this stubborn arm fat.
How To Lose Arm Fat
As previously stated, spot reduction does not exist. Everyone would be torn to pieces if that were the case.
However, rather of concentrating simply on your arms (which you may do while training), you should concentrate on overall wellness. That requires addressing every aspect of body composition, including food, sleep, stress, and exercise.
It’s not an entire list since there are a slew of other factors that play a role in things like metabolism, fat storage, muscle growth, and so on, but these are the four most basic areas to focus on if you want toned arms quickly.
1. Take Care of Your Body
In any case, if you want to lose weight, diet will always be the most effective method. Whether it’s your stomach, legs, buttocks, or arms, your diet is the most important factor. If you’ve ever heard someone claim that it’s 80 percent diet and 20 percent exercise, they’re dead on.
Your body need fuel in order for your muscles to expand. Protein is the most important macronutrient for muscle growth out of the three.
Amino acids make up your muscles, and when you workout, you injure them, which means they need amino acids to develop and heal. That includes getting enough protein in your diet on a regular basis to replenish those amino acids and avoid degradation.
When you eat a plant-based diet, getting all of the protein you need might be difficult. It is important to increase your intake of lean protein sources such as fish, chicken and tofu to help keep you full and your muscles properly maintained while you drop weight.
However, your body need more than simply protein. Good carbohydrates, healthy fats, and enough of micronutrients (vitamins and minerals) are also required to transport amino acids into cells and promote optimal development and recovery.
Basically, you must properly nourish your body. Enough calories, protein, fat, fiber, and carbs are required.
2. Get Enough Sleep
Sleep is your gold when it comes to development and recuperation, despite the fact that it isn’t a direct or evident component in the muscle-building game.
The bulk of muscular development occurs at night, and it won’t happen if you don’t get enough sleep. Not to mention that persistent sleep deprivation raises stress hormone levels, particularly cortisol, which impairs your body’s capacity to build muscle and burn fat.
If your cortisol levels are consistently high, your body will respond by storing fat rather than burning it 1, 2, making it harder to get lean, toned arms.
Aim for 7-9 hours of deep, restful sleep each night. It’s not enough to spend 9 hours in bed and only get 5 hours of sleep.
3. Take Control of Your Stress
Stress raises cortisol levels in the same way that sleep loss does. Cortisol is your principal stress hormone, and if you don’t manage your stress levels effectively, everything you’ve worked for will be thrown out the window.
Acute stress is good for the body, but persistent stress isn’t. Cortisol is elevated by chronic stress, and when it is in excess, it becomes a catabolic hormone, reducing lean body mass and muscular mass 3.
Having defined muscles and a lower body fat percentage are two things that cortisol does not help with.
Try some stress-relieving practices like deep breathing, meditation, yoga or stretching, wandering in nature, or journaling if you’re feeling particularly anxious.
4. Get Involved
Diet can only do so much when it comes to losing weight. While it is important for your physical appearance, you must exercise if you want to tone your muscles. Period.
Cardio is great for losing fat/weight and increasing calorie burn, but it won’t tone you. For that, you’ll need to lift weights.
When it comes to toning up your upper body, don’t be afraid to do some heavy lifting. You’ll have gorgeous arms in no time if you follow the seven workouts below.
But keep in mind that your arms aren’t simply made up of your shoulders and biceps; they also include other muscles.
And forget about the myth that weightlifting makes women overweight!
The Top 7 Arm-Toning Exercises
To achieve stunning arms that can be seen from a mile away, you don’t need a gym or any costly equipment.
All you need is a pair of dumbbells, a workout room, and commitment. If you hit your muscles a few times each week, you’ll have beautiful arms in no time.
Here are some of the most effective arm exercises:
1. Bench Press
This is a variation on the standard bench press that may be done at home. Because most individuals don’t have access to a bench unless they go to the gym, the floor press enables you to do a comparable activity that focuses the chest muscles, but because it’s just a partial range of motion, it puts more stress on the triceps muscles to help with complete arm extension. The chest, triceps, and shoulders are all targeted in this exercise.
Rows that are bent-over
While bent-over rows mainly work your back muscles, they also help you create stronger, sexier, slimmer arms and improve your posture. Rows perform wonders for the whole upper body by immediately stimulating your lats, traps, rhomboids, and rotator cuffs. You’re also training your forearms and biceps with a powerful grasp and pulling motion.
3. Shoulder Press using Dumbbells
A shoulder push is one of the greatest shoulder exercises for targeting and truly emphasizing not just the deltoid muscles, but also the triceps, traps, and upper chest.
Standing or seated presses, Arnold presses, neutral grip presses, and half presses are all excellent for improving strength and toning shoulders.
You also exercise all of your core muscles as an extra bonus!
4. Triceps Extension Above the Head
Most individuals like working out their biceps, but they neglect to work out their triceps. You may target the triceps with a variety of activities, the most frequent of which is the extension.
Triceps extension is one of the most basic yet effective exercises for triceps training. To balance your body and increase strength, you’re hitting each of the three heads, as well as the shoulders and core muscles.
5. Lateral Ascensions
Lat raises are another excellent workout for strengthening and defining the shoulders. When it comes to developing proper “boulder shoulders,” no action is better or more important than the side lateral lift. Even if that’s not what you’re after, they’re still necessary.
The anterior deltoid, medial deltoid, and posterior deltoid are the three muscles that make up the deltoids. The medial deltoid is the major muscle targeted during a lateral rise, but you may also target other muscles by varying the action. Front rises, for example, target the anterior delts.
Curls of the Biceps
The bicep curl is a tried-and-true exercise for anybody trying to tone their arms, and it’s a favorite of practically every fitness aficionado. It’s a simple yet effective movement.
Biceps are the foundation of so many other exercises. They operate as auxiliary muscles behind the principal muscles of the shoulders and upper back in workouts like vertical and horizontal rows, pull-ups, and chin-ups. It’s more difficult for bigger muscles in the back to accomplish their work when your biceps are weak.
7. Pushups
Finally, we get to the workout that most women despise. However, you can’t dispute that they work for practically every muscle in your upper body—and others as well.
The traditional pushup works your chest, deltoids, and triceps, but it also works your core and glutes. It’s really a dynamic movement that involves the full body. Variations on the conventional pushup may help you strengthen, tighten, and tone various parts of your upper body.
Can You Lose Arm Fat Without Bulking Up?
Yes you can. Getting skinny arms as a woman is simply a matter of losing weight overall. If you lose fat generally, then your arms should also start to get skinnier.
Of course how quickly you lose arm fat and how much weigth you need to lose overall to see a difference really depends on your specific body type. People store fat all over their body and lose it from all of their fat stores at once, but there are individual differences which mean different people have fat stores that the body prefers to use up first. This has the effect of certain fat stores being “stubborn” in some people.
You can also tone your arms without having to bulk up. This runs counter to some advice you might have heard about building muscle requiring you to gain some weight. For an otherwise untrained person, this isn’t true. Nor is it true for someone who already has a lot of excess calories stored as fat.
If you work your arms with the specific goal of hypertrophy while you lose weight, then your body will still use some of the calories you consume to repair damaged tissue in your arms, making them more muscular. Then, as you lose weight, your arms will appear much more “toned”.
Can I Really Get Skinny Arms In A Week?
Obviously this depends on your current physique.
So for example, you categorically cannot get “skinny” arms in a week if you are significantly overweight. Even the most aggressive diets take time to start working. To get skinny arms you need to lose fat from all over your body, and tat can take over a month to even start showing in a meaningful way.
Last Thoughts: How To Get Skinny Arms As A Woman FAST
It’s not as simple as clicking your fingers and achieving slender, toned arms. As much as we’d want to believe that all we have to do is perform bicep curls and everything would be OK, the arms are made up of more than just the biceps brachii, and if you want lean, strong arms, you need to train every muscle.
Lifting weights is one of the fastest and most effective methods to tone up your arms and prepare for the summer, but you must be willing to put in the effort when it comes to lifestyle aspects.
You can acquire the attractive, toned arms you’ve always wanted by exercising your upper body twice a week and combining it with a healthy and balanced diet, enough sleep, and stress management.
References
- Recent Updates on the Diagnosis and Management of Cushing’s Syndrome, by LK Nieman. 2018;33(2):139-146 in Endocrinol Metab (Seoul).
- G Iacobellis, AY Kargi Novel pathophysiological processes and clinical uses of adipose tissue and adrenal glands 2014;614074 in International Journal of Endocrinology.
- CB Djurhuus, JJ Christiansen, CH Gravholt, and others Studies of acute cortisol withdrawal in adrenocortical failure reveal the effects of cortisol on glucose, lipid, and protein metabolism. 2007;92(9):3553-3559 in J Clin Endocrinol Metab.
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Pavel Sadovnik is a leading biochemical scientist with a PhD in biochemical engineering. He has spent decades working in industry as a chemist and pjharmaceutical consultant. He has extensive experience with the supplement industry, and specialises in supplement tsting and formulation consultancy. He is the Editor of NARSTO.