From Flab to Fab: the Truth about Arm Toning
Raise your hand if you love your arms. If your hand isn’t up, not to worry we understand, the way our arms look is a pain point for most women. In a survey of over 1000 women by Kelloggs’ Special K, 39% of us are concerned with our arms. 62% of those surveyed said they choose not to wear certain clothes and 48% admitted they have avoided beaches or pools for fear of being seen in a swimsuit. So you’re not alone.
I’m answering your top questions and revealing some myths about arm toning because I want those hands raised when we ask who loves their arms!
Q. What causes arm flab? Where does it come from?
A. Flabby arms…yep, technical term there. haha…are due to a combination of factors associated with aging and genetics, including a decrease in the hormone testosterone as we age. Plus, a lack of use, particularly of our triceps, can create that looseness under the arms. Muscle mass begins to decline in our 30’s and continues as we get older - but we can stop that decline and even reverse it!
Q. Is it possible to build muscle at my age?
A. It doesn't matter how old you are, you can still build muscle. Scientists have long known that even 90-year-olds can pack on muscle. And after 50, building muscle is about more than looks, muscle protects bones (…so falling doesn’t have to be as scary), helps absorb impact, and improves posture. Building muscle will make you physically younger.
Q. Can I really lose weight in my arms?
A. While spot training or spot reduction in a particular area is a fitness myth, you can target specific muscles while you work out and build strength in those areas. The body works as a whole, so you do need to focus on exercise and nutrition for all your parts to work and look their best!
Q. Do I need to lift heavy weights to lose flab?
A. There's a lot of talk about lifting heavy to build muscle, not to worry you don't need to rack up the weight to build strength. It’s not about the heaviness, but about form and consistency. Even professional weight lifters work with lightweight and higher reps. The best way to tone your arms is to focus on the movements and to fit the workout into your routine. That means it can be fun and fitstylish. No need to rush out and buy tons of equipment or even join a gym. And that means, yes, you can start with 1-3 lb weights!
Q. How do I choose what weight to start with?
A. Start with something lighter and work your way up. It’s better to be able to keep good form than using something too heavy. If you’re doing a set of 12 reps, by the 8th rep, you should be feeling tired and feel that doing 2-3 more will be challenging and take effort. Then you know you’re at the right weight.
Q. How do I know when to increase reps or weight?
A. Always listen to your body. Stick to the weight you have and increase reps to 2-3 sets max. Once you’re there and can do a full 3 sets without shaking or feeling too tired by the end, go ahead and step up the weight by 1-3 lb.
Q. How often do I need to train to see results?
A. To make that mental connection that builds a habit, we want to focus on an exercise for our arms once a day. The American College of Sports Medicine (ACSM) recommends that we do resistance training 2 to 3 times a week with rest in between. We fitstyle our arm toning to equate to the same amount of work!
Q. Am I going to see definition in my arms?
A. Yep. It’s possible! But a few things are important to remember. One is that you have to be consistent. It does take time to build up muscle. It’s also important to note the speed at which you do the exercises. You don’t want to speed through for arm toning. It’s all about being slow and controlled. Feel the weight the whole time as you move through the exercise. Building stronger muscles are the first part to seeing definition. The other two parts are nutrition and genetics. How you fuel your body, and your body's specific genetic composition will affect how defined your arms look.
Q. If I train with weights, will I bulk up?
A. Nope. It is not a direct line from using weights to then looking like the Incredible Hulk or the Terminator. That’s another myth. Using weights in a regular way will simply make you stronger. Plus, lifting lighter weights (anywhere from 1-10lb) with higher reps - the approach the Fitstyle program uses - focuses on toning and endurance. If you’re interested in getting Michelle Obama arms or seeing those subtle contours in your arms and shoulders, then weight training is for you!
We’ve reviewed the facts. Donning that sleeveless dress with confidence can be a reality and you can be someone who does weight training! Let’s get you to the how to do it. Join me as we go from flab to fab the Fitstyle Your Life way.
Learn more about the Fitstyle Arm Toning Program here.