Arm Workouts.. HELP

Ok.. basically I want to get rid of all the fat on the back of my arms (wings) and back fat thighs abs and calves... I have absolutely no exercise eqpmnt. and no money for a gym membership andone have any home workouts I can do to get rid of this mess?

Wed. Jun 27, 1:31pm

I would suggest you buy some 10lb dumbbells...they would probably cost $20 or less and do some tricep kickbacks, tricep extension, etc.running is a good way to lose fat all over....also doing pushups with your elbows on the side of your body as oppose to being away from your body will work the back of your arms.....crunches are good for your abs and doing the plank is great....squats, lunges and leg lifts should help your thighs

Wednesday, June 27, 2007, 2:38 PM

Unfortunatley you can't target specific areas for weight loss. Your body puts the fat where it wants to, and takes it off where it wants to as well.

That being said, you should still exercise. Try getting a set of dumbells. There are a number of exercises you can do with them (curls, flys, triceps, shoulders, back) . You shouldn't get weights that are too heavy, because they can actually limit you in the other exercises that you may want to do. Toning the muscle under the fat will make that area seem more fit, and exercise is just plain old good for you. Walking is especially good for losing fat.

Wednesday, June 27, 2007, 2:42 PM

I disagree w/ 10lbs dumbbells... Start smaller, 2 or 5lbs. Lower weights, higher reps is the only way to slim down.

Wednesday, June 27, 2007, 9:00 PM

arm workout

Lower weight is a great way to start since you're a beginner. Remember to rest at least one day in between. I walk/ jog every other day. Walking for at least 30 min is easy and so efficient for weight loss. I do circuit training. The easiest way to remember it is 3-2-1:
3 min cardio (step-touch, knee raises, jumping jacks, walk/jog in place, kickbacks, leg kikcks, grapevines, jumping rope or jumping in place, or yoga routine without break)
2 min weight lifting ( or pushups)
1 min abs(or pilates routine)
circuit training is highly beneficial for me. Before I can feel tired from the cardio, it's time for the 2 min strength training. I do 6 circuits, and make sure that I warm up and cool down, for a total of 50 min workout. Hope this helped.

Link

Wednesday, June 27, 2007, 10:27 PM

10 is light weight, would be good to build up to that weight though, if just starting. women are usually very nervous of "bulking up", but "higher" weights can help to target the muscles & tone, not "build" muscle.

Wednesday, June 27, 2007, 10:33 PM

arm work out

i have a problem i wanna work out my arms and lose flab but dont wanna bulk up...do use heavier challenging weights? or not so heavy but more reps??

Wednesday, July 4, 2007, 2:07 AM

From what I understand, women don't have the testosterone that causes bulking up that men experience (and not all men bulk up). You can build muscle and really not worry a whole lot about bulking. Also it takes a while to get to a situation where you would be bulky anyway. You can level off and maintain once you start to get the contours you like.

For beginners, the main concern is you want to get to a good routine that doesn't cause injury or burnout. You want to work with weights (and you need to work out the starting pounds for yourself) you can lift with an edge of challenge, but you want to feel good enough that you can repeat the routine in 2 or 3 days. You can expect a little soreness (like knowing the muscles are there the next couple of days) but you don't want to feel so sore you feel you don't want to move.

Miriam Nelson has written a number of great books for women who are beginners with weight lifting. She really explains what you should do and why. I found her really motivating. Most of her books have "Strong Women" in the title and they are in most libraries. It's a fast read and gets you started.

Pamela Peake wrote the Body for Life edition for women. That program is harder but it is something you can build to.

If money is a problem, do you have a friend or family memeber with a gym membership with guest passes? If you do, you can try out a range of free weights to find your starting level.

I started out with Miriam Nelson's program years ago. Couldn't afford a gym (and was too embarrassed to go I was so overweight). I stuck with it a long time and I see it as the starting point for a huge transformation that has taken many years (with a few periods of setbacks). I am about 80 pounds lighter as a result. You really can do it with the appropriate supports and some good information. It takes experimentation, some good plans, and the belief and desire to find a better way to live. Best of luck to all you beginners out there.

Wednesday, July 4, 2007, 7:53 AM

If you wanted to buy weights, you could - but you can also do a lot of bodyweight exercises.

You get rid of fat by creating a calorie deficit. That sounds easy and it isn't. Some of us find that our bodies burn lean tissue and desperately hang onto fat for as long as possible. Interval training has been long shown to be super effective in burning fat. You could alternate something like this until you find a style you like: Long steady state cardio (monday), interval cardio (tues), circuit weight training (cardio and strength), rest, long steady , interval, rest

You can find lots of exercise ideas at www.shape.com, www.self.com for starters.

You can do bodyweight exercises to firm up your body -

squats, wall sits (sit against a wall as if you were sitting in a chair), lunges, tricep dips, arm circles - stick your arms out to the side, circle them - ever do that as a kid? It burns quickly. You can do standing ballet exercises - just look online for some tips.

Some good cardio moves to just do in between weiht moves (or whle walking to turn your walk into an interval program) are:

jumping jacks, fake jump rope, squat thrusts, burpees, mountain climbers, power lunges

It can be done. A gym is great for convenience and variety, but NOT necessary for your goals. If you wanted to become super hardbody - yes, a gym might be the best way to that path. I mean - you could use 'shovelglove' (www.shovelglove.com) - and build a pretty sculpted body, but if you are low on cash, I'd say that the risk to injury might not be a good idea

apsara

Wednesday, July 4, 2007, 8:24 AM

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