Toned Arms: the Secret to Strong, Defined Arm Muscles

Discover the best way to get perfectly toned arms. Diet and exercise are both key.
Toned Arms: the Secret to Strong, Defined Arm Muscles

Last update: 16 October, 2018

Not too long ago, people assumed that only bodybuilders could get toned arms. Nothing could be further from the truth! Some people even thought that toned arms made women look “masculine.” Today, many famous women show off strong, well-defined biceps and triceps that ooze femininity. Would you like to know the secret to getting toned arms? Read this article and find out all you need to know.

Toned arms versus flabby arms

Maybe you haven’t been to the gym in a while and haven’t seen the results that people get from toning their arm muscles? Although many people believe that the legs are the hardest areas to tone, the biceps and triceps present challenges of their own. Flabbiness can become an unpleasant reality.

In order to have toned arms, you need a good workout routine, and a balanced diet. This way, you’ll eliminate the fat that builds up in certain parts of the body, leaving more “space” for the muscles to take shape.

Arms before and after

When you consume a lot of sugar (or foods containing sugar), you’re inhibiting the enzymes responsible for burning calories. This diminishes your ability to turn fat into muscle.

Many women – and, of course, some men – experience difficulties toning their arms, despite working hard at the gym several times a week. For this reason, it’s important to watch your diet and avoid eating junk food. Increase the amount of proteins, fruits, and vegetables that you eat, and drink a minimum of two liters of water a day.

Toning your arms at the gym or at home

If you’re unhappy with the way that your arms look, don’t worry. You can remedy the situation by following these fitness tips:

1. Do a lot of repetitions, but with light weights

At first, the idea is to burn the fat that accumulates in the area, in order to tone the muscles later on. For women, both hormones and genetics can present impediments. You’re not going to be able to lift large amounts of weight during your first time at the gym, but that’s not what you really want to achieve.

The best option is to use light weights or dumbbells (two pounds max) and do more repetitions in each set. Focus on your technique, not speed.

2. Do cardio

You can do cardio by swimming, riding a bike, or running in the park. This way, you’ll increase your endurance for when it’s time to lift weights.

Woman on treadmill

3. Do supersets

Supersets are two exercises designed for opposite muscles, or a single muscle worked without rest. Supersets allow us to work out, for instance, the biceps and triceps at the same time, getting the most out of the workout in the process.

If you’re new to the routine, the ideal is to do 30 minutes of cardio, followed by the supersets. Remember not to do this for more than three times a week. These may consist of, for example, five exercises of 30 seconds each, with a 10-second break between sets.

4. Focus on the shoulders

If you focus only on the biceps and triceps, you’ll have to settle for “halfway” results. Even if you add chest exercises, there will still be something missing. You need to work out the muscles you don’t see, like the rear deltoids of your shoulders. This way, you’ll change your posture by bringing your arms a bit further back, looking taller and thinner as a result.

5. Do specific exercises

Obviously, to enjoy toned arms, you need to practice specific exercises. Start with rotations: stand or sit on a bench with a dumbbell in each hand. Stretch your arms so that they “cross” and rotate them clockwise 30 times. Then, do another 30 repetitions in the opposite direction.

Another exercise is the “V.” The initial posture is the same as the previous exercise, but in this case the arms perform a full movement. Lift both arms until they touch over your head. In order to get toned arms, you’ll need to be consistent and commit to the routine. It’s the only way to see results!

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.