How can I lose weight from my arms without gaining muscles?
I’m a 16 years old girl and I’m not fat at all but my arms look a little big and I want to make it skinnier.
I’m a vegan already so I know what right foods I should eat but what exercise would help so that I won’t gain muscles?
I know If I want to lose weight from my arms then I’ll have to lose weight all over my body.
So what types of exercise and how often should I do them so that my arms will be in perfect shape?
June 30th, 2010 at 1:03 pm
You cannot lose weight from just one body area. Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we’ve known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes – walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.
Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can’t get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.
Make your portion sizes smaller. Use a smaller plate – in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don’t. About quarter of your plate of food should be protein and at least half of it should be veggies.
Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.
Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.
Vary your routines. Don’t eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn’t adjust to any one routine.
An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.
Check out websites about nutrition, exercise, weight training, etc.
June 30th, 2010 at 1:30 pm
If you lift weights focusing on your biceps and triceps.
You will gain muscle if you keep increasing the weight that your lifting. However, If you focus on a light weight and just keep increasing your reps, then you may increase a little bit of muscle, but it will mostly just help you “tone” your arms so they arn’t flabby, you definitely won’t look muscular..lol.
June 30th, 2010 at 2:21 pm
Hi sweetie,
This might not be what you want to hear but there will be no exercises you can do for your arms so just they will get into perfect shape. You will have to do some sort of light weight training but don’t worry because as long as you just do it “lightly” you will tone up your arms but you won’t look like those crazy body builder women lol =) I have more tips on my blog if you would like to check it out, I used to be quite a bit overweight myself. Just be persistent and you will get where you want to be hon.
June 30th, 2010 at 2:59 pm
You can lose weight in your arms by working with light weights. Start out with a light exercise and low reps then stay with the light weights and increase the number of reps until your arms are in the shape you want them to be in.
June 30th, 2010 at 3:11 pm
hey there,
my guess is you want to make your arms skinnier and fear that if u exercise you’ll have this bodybuilder like arms. this is the same question my client ask me.
the fact is, you shouldn’t worry about gaining muscle since one of the functions of the muscles are they burn fat while you’re at rest. by adding muscle we increase our basal metabolism rate (BMR), which means our ability to burn calorie/fat even while we do nothing.
what you should worry, though, is gaining big muscular arms like John Cena. what you would want is to to have that sexy shaped arms like those Hollywood stars.
notice that in stripping fat, strength training is also a must. many people only do cardio and diets. neglecting weight training can lead to regaining those fat and HAVING FAT IN SPECIFIC AREAS SUCH AS THE ARMS.
so what i suggest is stick to your already healthy diet, adopt moderate cardio in your lifestyle. dont worry about losing weight all over your body. if there’s no fat, you wont lose it.
you have to differentiate fat and mass (from muscle). if you’re not fat at all like you said, your cardio and weight training won’t burn that non-fat masses.
Now, for your arms. for having those tone sexy arms, you should lift light weights but with many repetition. meaning, if a bodybuilder wants to pump his arms, he’ll be lifting extremely heavy dumbells with 6-6-6 (3 sets of 6 repetition). For toning his arms, he’ll do a lighter 15-12-10.
For you, you can lift 25-25-25 extremely small dumbells (the one thats only like 1.25 kg) doing bicep curls and overhead tricep extentions (you can you it while watching tv). also during your jogging/cardio, you can use that hold the dumbells to have some extra oomph.
for targeting that arms, i highly recommend you try aerobic boxing. just youtube it up. even though the whole body’s working, you can add more time doing the punches. for starters, shadow boxing in your spare-time’s cool too.
so, for smaller sexier arms,
1. do the bicep curls and overhead tricep extentions 25-25-25 fast but in form using light weights. inhale when resisting, exhale when lifting. lift fast and go down just a lil bit slower. feel that muscle contraction. you can do this while watching american idol, just dont lose focus.
2. do shadow boxing, or better aerobic boxing. incorporate proper jabs, straights, hooks, uppercuts and the 135 degree angled muay thai elbows (also youtube it up). coz you’re focusing on toning arms, just maintain that proper boxing stance and skip the footwork.
3. for fast results, replace white carbs with colored carbs (wholemeal bread, whole meal pasta, sweet potatoes, etc). replace bad fats with good fats (olive oil, flaxeed oil, avocado, veggie oil, etc). since you’re a vegan, i don’t have to tell you to avoid read meat. red meat is for bulking up, white meat and veggie protein is for toning down.
4. have a good rest. 8-12 hours of sleep is good for teens like you (depend on your daily activity). more active = more rest.
hope this helps
June 30th, 2010 at 3:24 pm
jack off alot
June 30th, 2010 at 4:07 pm
Imaka has pretty much covered most of it, but if you only want to loose some weight of your arms, then a simple exercize like swinging arms upto 50 times both clockwise and anticlockwise will help you..
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