How to Firm and Tone Flabby Arms

Lose Arm Size Quick and Easy

One of the most common requests is how to firm and tone flabby arms.

This complaint mostly comes from women, but some men are also self-conscious about their arms and want to firm and tone them in the fastest way possible.

Today I want to talk about how to firm and tone flabby arms. The way to lose arm size is quick and easy.

Losing overall body fat

A common misconception from people wanting to lose weight in a specific area of their body is that if they work that muscle directly, it is going to help them lose weight in that area. This is also known as Spot Reducing.

For example, my abdominal muscles will show if I do sit-ups or crunches. This is false.

Yes, the muscles will get toned and strengthened by working them, but you need to lower your overall body fat percentage first to reveal the definition of muscle.

Exercises to firm and tone flabby arms

Now that we understand that lowering the body fat percentage first will help tone your arms, there are a few exercises I can recommend that will tone and tighten arms and help them lose size once the body fat level gets lower.

Here are the two exercises I would recommend to accomplish this goal.

Tricep Kickbacks

Bicep Curls

Increase overall fat burning through strength training

In order to maximize total body weight loss, we recommend implementing a strength training program.

You may be thinking that doing weight training will make your arms bigger, but women have different hormone levels which don’t allow them to get huge naturally.

When women weight train, they get tighter and firmer, not bigger as a man would.

With that being said, strength training has been proven time and time again to increase metabolism and lower overall body fat when combined with proper nutrition and calorie restriction.

Here is a quick and easy workout you can accomplish in less than an hour, three times a week.

Monday, Wednesday, Friday Workout

Rest 1 minute between sets

• Squats
  3 sets, 10 reps
• Chest Press
  3 sets, 10 reps
• Back Rows
  3 sets, 10 reps
• Tricep Kickbacks
  3 sets, 10 reps
• Bicep Curls
  3 sets, 10 reps
• Abdominal Leg Raises
  3 sets, 10 reps

Fasted Cardio

Another way to maximize overall fat loss is to implement fasted cardio. By getting up and doing 30 minutes of cardio on an empty stomach, the body will switch into fat-burning because the food from the day before has already been digested.

In this scenario, the body has no other choice but to use it’s own stored body fat as fuel.

I recommend doing your fasted cardio on the opposite days of when you do strength training.

Tuesday, Thursday, Friday Cardio Workout

• 30 minutes of fasted cardio first thing in the morning on an empty stomach

Nutrition Plan to lose arm size

The first thing you should do if your goal is to lose arm size and tone up flabby arms is eat properly.

You can do all the exercises in the world, but if your nutrition is out of whack, your arms will gain size instead of losing.

Following a low carbohydrate diet can quickly and easily lose arm size.

You will have to adjust calories depending on your weight, but this sample Nutrition Plan will propel you in the right direction.

Breakfast 8:00am

• Mushroom and Spinach Omelet
• 1 whole egg
• 4 egg whites
• a handful of Mushroom and Spinach to put inside the omelet

Snack 1 10:00am

• 1 package string cheese

Lunch – 12:00pm

• Chicken Breast Salad
• 4 oz of chicken breast
• 1 cup romaine lettuce
• 1 tbsp olive oil /red wine vinegar for dressing

Snack 2 3:00PM

• Yogurt and Berries
• 1 cup Nonfat Plain Greek Yogurt
• ½ cup frozen berries

Dinner 6:00 pm

• Salmon and Asparagus
• 4 oz grilled salmon
• 1 cup asparagus

Dessert 8:00PM

• Chocolate Peanut Butter Smoothie
• 1 scoop Chocolate Flavor natural whey protein (check out the whey protein we recommend and use ourselves here at My Supplement Store )
• 1 cup unsweetened almond milk (we use vanilla flavor unsweetened from Costco)
• 2 tsp Peanut Butter Powder (not regular Peanut Butter because of calories, check out the Peanut Butter Powder we use on Amazon here )
• A handful of ice cubes

Supplementation

Since this article talks about losing arm size quickly and easily, we want to maximize that speed of weight loss by utilizing all the tools at our disposal.

You absolutely can lose arm size with just proper nutrition. However, it will be a faster process if you use a proper weight loss supplement.

One of the issues that most individuals trying to lose weight encounter is hunger control and food cravings. And it makes sense why this is an issue.

You’re exercising more and eating less than you might be used to.

If you’ve been experiencing the issue of cravings and hunger control, We recommend looking into Zotrim.

Zotrim is a proven appetite suppressant that works.

Benefits of Zotrim

• Controls food cravings to help you stay on track
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