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2004/06/24, 09:31 AM
I was wondering...I've always had the most difficult time trimming my arms down. No matter how much arm exercises I do, I still end up with bigger arms. I shave off the fat some, but it's just bigger. Other people say that the hardest thing to trim down are the abs, but it's my arms! and short of lipo, I don't know what else to do. Help. please? :(
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The best victories are won not by adversity and brute force. Learn the enemy and overcome it.
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2004/06/24, 09:35 AM
Hi cupcake, I would probably suggest checking your diet and caloric intake first of all.... What workout do you do for your arms? Maybe you can post the exercises to see what we can do...
-r.
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2004/06/24, 10:42 AM
Everyone's body is different, and chooses where to take the fat from first, and where it will leave some for the bitter end!! Personally I'm the opposite, my arms, abs etc. slim down no problem but the extra fat is bound and determined to stick to my thighs and butt.
Key thing to remember is don't target your trouble spot for extra exercise; working your arms more, no matter what kind of exercise, will build some muscle. It doesn't burn fat from your arms though.. performing exercise helps you lose fat OVERALL, but you don't get to choose where from.
Building muscle is good, gives shape and definition, more muscle equals higher metabolism etc., but what you need to focus on is getting your body to start drawing from those last reserves it wants to hold on to 'for emergencies'.
If your arms are the final holdout, that is what will take the most effort, unfortunately. You'll find that to get rid of it you have to be religious in clean eating, and consistent with your exercise to keep your metabolism at its peak.
I have learned the hard way too, that you have to keep it up, to keep it off. It comes back fast if you're not careful!!
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2004/06/24, 06:45 PM
I Fyou build muscle under fat, it will make the fat stick out further, making them "apear" bigger! GOtta cut the fat to trim it up.
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/06/24, 08:18 PM
hi guys and thanks for the great advice. :) as for the diet and the exercise routines, here they are:
on a regular arm day:
*tricep kickbacks--> 3 sets, 15-12-12 reps with 5lbs
*overhead tri exts--> 3 sets, 14-12-10 reps with 5 lbs
*lying french press--> 3 sets, 12 reps each with 10 lbs on an ezbar
*arnolds --> 4 sets, 20-16-14-12, 5 lbs
*one arm cross cables --> 4 sets, 20-14-12-10, 5 lbs
*bent over cables --> 3 sets, 14-12-10, 5lbs
*hammer curls --> 3 sets, 10 reps each, 5 lbs
*bicep curls --> 4 sets, 16-12-10-10, 5 lbs
I don't do much biceps, it kinda grows bigger than the rest. as for the diet, I try to keep my calorie consumption to 2000 to 2100 calories, at 40% protein, 50% carbs and 10% fats.
I do cardio 4x a week @ 45 minutes each day. and i alternate from hi-intensity dance aerobics to taebo to kickboxing lessons. could it be because I'm doomed with the slow-ass metabolism of a slug?
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The best victories are won not by adversity and brute force. Learn the enemy and overcome it.
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2004/06/24, 08:46 PM
What Dani and Andrew said is right on.
You will build muscle if you increase weight on each set. You won't get huge either unless you are 1 in a million women. Women have a really hard time bulking up compared to men. Try a 40/40/20 or a 40/30/30 pcf and see what happens. Be sure your fats are the right ones. It's really hard to build muscle doing all the cardio you do.
On the up side a lot of people would kill to carry their extra weight around on their arms. Are you eating enough? How tall are you and what do you weigh? Also what do you eat?
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Foolish consistancies are the hobgoblins of small minds.
Charlie
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2004/06/25, 05:31 AM
I'm 5'4" tall, and I weigh at 154 lbs. I've been weight training before and I stopped for about four months, along with my diet. I'm trying to lose 15 lbs from that since that's what I gained :( and from then, I'll shoot to lose 15 more to get leaner.
I've been getting my carbs from oats and complex carbs like steamed white rice, protein either from shakes, bars or meat (mostly tuna). and the fats I get from either nuts, olive oil and milk. hmm...I'll try the 40-40-20 pcf ratio and see if it's better.
I eat more carbs for energy, I work for 12 hours every day, have my own business and then i try to limit my exercise to 2 and a half hours max, 5x a week (cardio), 4x a week (lifting). then I hit the sack. But I guess 10% would make the difference. I'll try it this week, Thanks Charlie and Everyone :)
I kinda needed some answers and these forums are just great!
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The best victories are won not by adversity and brute force. Learn the enemy and overcome it.
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2004/06/25, 05:37 AM
meh. bad keyboard. I meant 4x a week on the cardio and 5x a week for the lifting. I do stretching and flexibility exercises on the last day of lifting so I stay pretty limber. but overall that's what my routine consists of.
Thanks again! :)
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The best victories are won not by adversity and brute force. Learn the enemy and overcome it.
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2004/06/25, 10:52 AM
It sounds like you are real close on everything. Tweak the diet macros and see what happens.:cool:
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Foolish consistancies are the hobgoblins of small minds.
Charlie
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2004/06/25, 04:31 PM
It is therefore patience that I lack, and some diet tweaking...patience is a must, i keep forgetting.
thanks again everyone! :) rock on!:dumbbell:
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The best victories are won not by adversity and brute force. Learn the enemy and overcome it.
-cupcake-
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2004/06/25, 06:53 PM
How long have you ben doing this paticular routine? Maybe time for a change. Try sticking with more "skulpting moves.......french press/ skull crushers are good, but it is also concidered a mass builder. Focase on movements that "shape" the muscle you want. Think abou your tris when you do them and how you want them to look. THe mind is a very powerful thing. Just cause your pumping out 20 reps on somthing don't mean its good form.
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/06/26, 12:54 AM
let's see...that was my routine before I stopped training, only heavier, I used to do it with 8lb db's. I upped the reps a bit, but I'm in my second week since I got back. I usually change routines after a month, just change up the weight every two weeks.
How often do I need to change routines? I'll do my arms monday again and maybe incorporate the skullcrushers. I cut back on the carbs today, and did an hour of cardio (hiit). I feel fine so far, but we'll see later on when I get to the gym.
thanks andrew :)
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The best victories are won not by adversity and brute force. Learn the enemy and overcome it.
-cupcake-
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