Tone arms-triceps...
- Thread starter MagZxX
- Start date
Fat burns throughout your entire body and cannot be spot reduced.
As far as "toning" the muscle, you will prolly wanna shoot for an endurance (rip routine) to maximize muscle definition, without adding mass.
Try doing ~15 reps each set of your tricep routine. Don't forget to hit your antagonist and stabilizers (i.e. biceps, brachialis)
As far as "toning" the muscle, you will prolly wanna shoot for an endurance (rip routine) to maximize muscle definition, without adding mass.
Try doing ~15 reps each set of your tricep routine. Don't forget to hit your antagonist and stabilizers (i.e. biceps, brachialis)
Rip is correct. But if you need to feel better about doing something, then I suggest:
Dips (off of 2 chairs)
Push-Ups
Pull-ups
Crunches
Squats
Dips (off of 2 chairs)
Push-Ups
Pull-ups
Crunches
Squats
Rip and standapart both have it correct. you can just focus on one area for the fat to fall off, but you can taget that area to tone the muslce. focus on light weight and more reps, at least 15 each exercise. all the exercises listed above are great,
also include a good amount of cardio in your work out. Vary your cardio workout to include a day where you run longer than the rest at a slower pace and also a day for a shorter amount of time but at a faster pace. then there are also multiple HIIT workouts also what ever you choose
include cardio and then in your workout use light weight at a higher amount of reps per set.
also include a good amount of cardio in your work out. Vary your cardio workout to include a day where you run longer than the rest at a slower pace and also a day for a shorter amount of time but at a faster pace. then there are also multiple HIIT workouts also what ever you choose
include cardio and then in your workout use light weight at a higher amount of reps per set.
Thanks for the tips, this is gonna sound well stupid by cardio, you mean stuff like running and cycling right? I've joined the gym but the only arm exercises there seem to be weights... :S
will try the dip thing.... not sure if i can do push ups though.. can just about manage to do 3... lol.
will try the dip thing.... not sure if i can do push ups though.. can just about manage to do 3... lol.
Yes by cardio they mean any activity like running, biking, stairmaster, elliptical, etc.
Lifting weights is not going to make your arms bulky. It will make them look lean and toned.
Lifting weights is not going to make your arms bulky. It will make them look lean and toned.
Hi,
you have to follow diet plan to get rid of fat under skin and to do full body workout - don't skip weight training - there are several dumbbells - 1 or 2 pound weight is very easy weight even for beginers. I'll give you example of one day eating plan.
One day meals:
8.00 – breakfast – first drink a glass of water and than eat 2 fruits – apples or bananas
9.00 – drink a glass of water
10.00 – late breakfast – first drink a glass of water and than eat ¼ pound (100 grams) of nuts (if possible fresh, not backed) – walnut, almond, hazelnut
11.00 - drink a glass of water
12.00 – lunch – first drink a glass of water and than eat ½ pound (250 grams) grilled meat (fish) and big salad
13.00 - drink a glass of water
14.00 - drink a glass of water
15.00 – after lunch – first drink a glass of water and than eat 1 pound (500 grams) not sweet yoghurt (some plain, natural kind, without fruits and any additives)
16.00 - drink a glass of water
17.00 – before dinner – first drink a glass of water and than eat 2 fruits – apples or bananas
18.00 - drink a glass of water
19.00 – dinner - first drink a glass of water and than eat ½ pound (250 grams) grilled meat (fish) and big salad
Luck
you have to follow diet plan to get rid of fat under skin and to do full body workout - don't skip weight training - there are several dumbbells - 1 or 2 pound weight is very easy weight even for beginers. I'll give you example of one day eating plan.
One day meals:
8.00 – breakfast – first drink a glass of water and than eat 2 fruits – apples or bananas
9.00 – drink a glass of water
10.00 – late breakfast – first drink a glass of water and than eat ¼ pound (100 grams) of nuts (if possible fresh, not backed) – walnut, almond, hazelnut
11.00 - drink a glass of water
12.00 – lunch – first drink a glass of water and than eat ½ pound (250 grams) grilled meat (fish) and big salad
13.00 - drink a glass of water
14.00 - drink a glass of water
15.00 – after lunch – first drink a glass of water and than eat 1 pound (500 grams) not sweet yoghurt (some plain, natural kind, without fruits and any additives)
16.00 - drink a glass of water
17.00 – before dinner – first drink a glass of water and than eat 2 fruits – apples or bananas
18.00 - drink a glass of water
19.00 – dinner - first drink a glass of water and than eat ½ pound (250 grams) grilled meat (fish) and big salad
Luck
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theleip
2
sorry but i have to disagree with this meal plan, where the protein? and wheres the food? I mean i agree with alot of water, i personally try to get in a gallon a day, but there is only two real meals there. I hate to give someone who doesnt' know much about diet and workout conflicting advice but tons of simple carbs and water might do the trick in the beginning but in the long run its not going to cut it. You need 1 carb and protein in every meal.
Meal 1- 1 cup cooked oatmeal with whateer to flavor (tbsp of peanut butter, cinnomon, fruit whatever) and scoop of whey in skim milk
Meal 2- Turkey sandwhich on whole grain bread with apple
Meal 3- Grilled Chicken and sweet potatoes
Meal 4-Salmon (or most fishes) with snap peas and carrots
Meal 5-Chicken Salad with almonds
Thats just an idea but much more food and protein and carb with everymeal. I try to eat my simple and complex (starch) carbs early in the day and taper off to fiberous at night to maximize my fat loss. And its also about portions and details. High protein whole grain breads, sweet potatoes not russet, things like that.
Meal 1- 1 cup cooked oatmeal with whateer to flavor (tbsp of peanut butter, cinnomon, fruit whatever) and scoop of whey in skim milk
Meal 2- Turkey sandwhich on whole grain bread with apple
Meal 3- Grilled Chicken and sweet potatoes
Meal 4-Salmon (or most fishes) with snap peas and carrots
Meal 5-Chicken Salad with almonds
Thats just an idea but much more food and protein and carb with everymeal. I try to eat my simple and complex (starch) carbs early in the day and taper off to fiberous at night to maximize my fat loss. And its also about portions and details. High protein whole grain breads, sweet potatoes not russet, things like that.
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wow.. guess it isn't just about exercise... have to get the diet right. I mean I eat quite healthly but I think i do lack protein since the only meat I eat is.. chicken. I do have soya products and nuts which I believe are high in protein??
That is alot of water... gonna be running to the bathroom every 2 secs.. lol..
Teresa- You sure they wont go bulky?? How much weight would you suggest I do? and how long for?
That is alot of water... gonna be running to the bathroom every 2 secs.. lol..
Teresa- You sure they wont go bulky?? How much weight would you suggest I do? and how long for?
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sorry Rumi but you post some real cr@p.
You need food for your body to carry out all it needs to do effectively. Yes, starving it will make you lose weight but you're also leaving your self susceptible to illness, bingeing, distorted body image, and plain misery.
You need food for your body to carry out all it needs to do effectively. Yes, starving it will make you lose weight but you're also leaving your self susceptible to illness, bingeing, distorted body image, and plain misery.
lifting weights will not make your arms or any other part of you body bulky, you are not lifting to bulk up but to tone, with can have very strong arms and still not be bulky, lift light weights and do high reps, somewhere around 4 sets 15 reps. starting off you may not be able to lift that much but on triceps you should be able to eventually get up to 10 or 15 lbs easily and not be bulging or bulking up. Ladies maybe you can fill in some of the weights you get up to on arm exercises.
As for Dips and push-ups. Focus on Form, if you can only do one at a time, then do one, rest and come back and try for another, soon you will start to tone up, increase your strength and will be able to do 25 in a row. we all have to start off somewhere. work on good form and build up from there.
About eating, Soy does have a lot of protein in it, also other nuts, fish and many other foods. If you eat healthy and eat 5-6 small meals a day you should be fine. The last thing you want to do is stave yourself, otherwise your body will actually store as much food and fat that it can. Include both a carb and protein in each meal and drink plenty of water.
For cardio, there is a lot you can do, run, jog, bike, sports, ect. try to include at least 30 minutes of cardio 3 times a week. there are also many ways about cardio that are suppose to be better for burning fat also, if you have questions, email me or post and myself or someone on here will tell you about HIIT and the many other ways of cardio workouts.
and most importantly, enjoy life, staying healthy isn't that hard once you get into the habit
As for Dips and push-ups. Focus on Form, if you can only do one at a time, then do one, rest and come back and try for another, soon you will start to tone up, increase your strength and will be able to do 25 in a row. we all have to start off somewhere. work on good form and build up from there.
About eating, Soy does have a lot of protein in it, also other nuts, fish and many other foods. If you eat healthy and eat 5-6 small meals a day you should be fine. The last thing you want to do is stave yourself, otherwise your body will actually store as much food and fat that it can. Include both a carb and protein in each meal and drink plenty of water.
For cardio, there is a lot you can do, run, jog, bike, sports, ect. try to include at least 30 minutes of cardio 3 times a week. there are also many ways about cardio that are suppose to be better for burning fat also, if you have questions, email me or post and myself or someone on here will tell you about HIIT and the many other ways of cardio workouts.
and most importantly, enjoy life, staying healthy isn't that hard once you get into the habit
Nutrition is MORE important than exercise really. A lot of people try to make up for poor nutrition by exercising more but guess what -- you can't store fat that you don't put in your body =D
and benelson, different people have different nutritional requirements. In the U.S., people tend to eat SIGNIFICANTLY more than they have to -- the people in this forum included. Unless you're doing some serious weighlifting, you really don't need that much food, or an extraneous amount of protein. Protein will help you get more tone, but protein does contain calories which, if you're not utilizing them to build muscle, will get stored as fat.
Finally - chicken is my meat of choice for protein, so get down with your bad self and eat it up. Chicken is low fat, high protein. The only downside is that it's also high in cholesterol, so keep up with that cardio to keep your heart healthy.
BTW - Props to Rumi on including fish in the diet. Good source of protein and omega fatty acids, which keep your skin looking young, your tissues soft, and help you burn fat.
MagZxX,
Very few women even have the ability to get big, muscular arms. I have been lifting as heavy as possible for 4-5 years and my arms aren't big. I have a little more fat on them than I would like but that's because I still eat junk sometimes.
The weight you need to lift all depends on how strong you are. I would do 8-12 reps per set.
Also, I agree with everyone else that I wouldn't follow the diet that Rumi posted. You should eat protein with every meal if possible...even if it's just a small portion.
Very few women even have the ability to get big, muscular arms. I have been lifting as heavy as possible for 4-5 years and my arms aren't big. I have a little more fat on them than I would like but that's because I still eat junk sometimes
. The weight you need to lift all depends on how strong you are. I would do 8-12 reps per set.
Also, I agree with everyone else that I wouldn't follow the diet that Rumi posted. You should eat protein with every meal if possible...even if it's just a small portion.
What the hell is "tone" anyway? You have fat and you have muscle. What you want to do is add a little muscle and get rid of some fat.
To do that, you need to work out and eat right. Protein from chicken is fine as protein is protein (that isnt true but for someone starting out who just eats chicken then that'll suffice for now).
You want to be eating below calorie maintenance but still enough to stay healthy. You also want to be eating QUALITY food as loads of fatty foods (even below maintenance) isn't good.
Eat right, do cardio and lift some weights. You'll probably want to get into a proper routine as doing this ad hoc may not induce results as quick as if you planned.
Also, women can get quite big. Many guys say they cant grow and that comes down again to diet and also training. For training, you have to increase poundages. HST is an excellent training regime which demonstates that. And eating. To get big you have to eat big. If you're not getting huge guns then you're probably not eating enough. For someone who needs 2800 calories maintenance, they should probably be eating around 3500 calories to build serious mass. Fat gain will happen - but that can be dealt with afterwards.
To do that, you need to work out and eat right. Protein from chicken is fine as protein is protein (that isnt true but for someone starting out who just eats chicken then that'll suffice for now).
You want to be eating below calorie maintenance but still enough to stay healthy. You also want to be eating QUALITY food as loads of fatty foods (even below maintenance) isn't good.
Eat right, do cardio and lift some weights. You'll probably want to get into a proper routine as doing this ad hoc may not induce results as quick as if you planned.
Also, women can get quite big. Many guys say they cant grow and that comes down again to diet and also training. For training, you have to increase poundages. HST is an excellent training regime which demonstates that. And eating. To get big you have to eat big. If you're not getting huge guns then you're probably not eating enough. For someone who needs 2800 calories maintenance, they should probably be eating around 3500 calories to build serious mass. Fat gain will happen - but that can be dealt with afterwards.
She doesn't want to get big and unless she has unusually high levels of testosterone she won't get big arms from just a normal diet and training routine. Keep it to 8-12 reps and 95% of women won't get especially big muscles in my experience.
Benelson101,
I saw some disapproval of diet plan that I posted. Ok, lets explain.
She doesn't want big muscles, so she is not supposed to eat like every bodybuilder - protein in every meal. I have tried varoius diet plans and my opinion is that every diet plan works depending on the goals you have.
I seggested following diet plan:
8.00 - carbs from fruits
10.00 - carbs+protein (nuts are carbs+protein)
12.00 - protein
15.00 - carb+protein - usually in 1 pound (500 grams) of yoghurt there are 3-4% protein, 2-3% fat and 3-4%carbs; which is 15 grams protein, 15 grams carbs and 10 grams fat.
17.00 - carbs from fruits
19.00 - protein from meal
So in summary I suggested 6 meals - 2 absolutely protein, 2 carb+protein, 2 carb - in my opinionn this is healthy diet plan.
I don't eat meat, so I don't take animal protein at all, and I am still alive))) I don't want to convince any body in anything, I just wrote what work for me.
my weight 114 lbs (51.5 kilos)
my height 64 inches (164 sm)
So don't eat much, eat 5-6 times a day, workout and enjoy life
I saw some disapproval of diet plan that I posted. Ok, lets explain.
She doesn't want big muscles, so she is not supposed to eat like every bodybuilder - protein in every meal. I have tried varoius diet plans and my opinion is that every diet plan works depending on the goals you have.
I seggested following diet plan:
8.00 - carbs from fruits
10.00 - carbs+protein (nuts are carbs+protein)
12.00 - protein
15.00 - carb+protein - usually in 1 pound (500 grams) of yoghurt there are 3-4% protein, 2-3% fat and 3-4%carbs; which is 15 grams protein, 15 grams carbs and 10 grams fat.
17.00 - carbs from fruits
19.00 - protein from meal
So in summary I suggested 6 meals - 2 absolutely protein, 2 carb+protein, 2 carb - in my opinionn this is healthy diet plan.
I don't eat meat, so I don't take animal protein at all, and I am still alive
))) I don't want to convince any body in anything, I just wrote what work for me.my weight 114 lbs (51.5 kilos)
my height 64 inches (164 sm)
So don't eat much, eat 5-6 times a day, workout and enjoy life
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Okay, I understand. I know...I keep trying to tell my husband that! He wants to build muscle but skips meals and just doesn't eat enough.
He wants to build muscle but skips meals and just doesn't eat enough.wow im so confused now lol...
yes i dont want to put on too much muscle as I beleive when you lift weights, you will eventually,,, but I know thats the only way to tone those arms.
I am the type that can put on muscle quite easily even though my diet is based on carbs...
I will try to add more protein in my diet...sorry for causing so much controversy...will let you guys know the results! thanks so much for the tips!
yes i dont want to put on too much muscle as I beleive when you lift weights, you will eventually,,, but I know thats the only way to tone those arms.
I am the type that can put on muscle quite easily even though my diet is based on carbs...
I will try to add more protein in my diet...sorry for causing so much controversy...will let you guys know the results! thanks so much for the tips!