Can Flabby Arms Really Be Toned?
I'll give it to you straight, can flabby arms really be toned? Yes, most definitely. The muscles in your upper arm are just like any other muscle in your body, and like all muscle in our bodies, they can be strengthened. Once a muscle starts to get stronger, it will get more toned. It's a simple as that.
So, when I hear the question, can flabby arms really be toned? I know for a fact, that flabby arms can be strengthened and toned. However, and this is a big "however", the muscles in our upper arms are made up of not only muscle, but fat. Depending on how much fat there is will determine how long it will take to tone up flabby arms.
Our muscles are hidden under layers of fat. Depending on how much fat there is, will determine how visible our muscles will be. Let me ask you a question? Have you ever seen the arms of someone who is pretty lean? Take a long distance runner, for example. Chances are, their arms will be very defined and toned. Compare that to someone who is overweight and you will see the difference in upper arm definition and tone.
Sure, it is totally possible to tone your flabby arms without dropping fat but the change won't be as dramatic if you were to drop fat WHILE toning your flabby arms. Muscles are muscle and they will get stronger and more tight, given the right training conditions, but if they're covered under layers of fat, they won't be very noticeable. I am assuming, you want to tone your flabby arms to be noticeable...non? If you do, read on because I am going to show you how to tone your flabby arms in the most efficient manner possible!
So....It makes more sense to drop your body fat levels AND strengthening / toning your muscles. Right?
The question now turns from "can flabby arms really be toned?" to "how can I drop fat AND tone flabby arms?". It is no longer toning flabby arms but more "TRANSORMING" your flabby arms. Dropping body fat while toning your flabby arms makes more sense and it is very possible to tone your arms and drop between 15 and 20 pounds of body fat in under 50 days. Dropping between 15 and 20 pounds of body fat will have very dramatic effects the appearance of your upper arms, especially if you incorporate targeted flabby arm exercises! I run a 30 day weight loss strategy called "The 30 Day Belly Be Gone Challenge" and some participants have dropped over 20 pounds in 30 days while toning their muscles. The change in their appearance is dramatic, especially their arms!
Toning Flabby Arms...The Process
Before we answer the specifics of the question "can flabby arms really be toned?" we need to understand a few things. First, your upper arms are made up of two muscle groups. The first is the front of your upper arms called the biceps. This is the popular muscle that is usually flexed when someone says "show me your muscle?" lol. It's the front of your upper arm that is used to pull or lift things upwards. For example, when you lift grocery bags into your car, this is the primary muscle that does the lifting. This muscle group is one half of the "flabby arm" equation.
The biceps muscle (the front of your upper arms)
The second muscle group is the backs of your upper arms called the "triceps". This muscle group is the one mainly responsible for your arms looking "flabby". Do me a favour, lift your arm to shoulder level (with your arm straight) and shake your arm. Do you feel (and see) the bottom part of your upper arm that is jiggling around? This part of your arm is called the "triceps". This muscle group is responsible for pushing things away from your body such as doing a push up or pushing your body off the bed when you get up. This is the other half of the "flabby arm equation".
The triceps muscle (back of your upper arms)
When it comes to toning flabby arms, there are 3 main parts. Each of these parts must be combined with each other that will not only tone your flabby arms but transform them. The first part is targeted flabby arm exercises. These exercises must target the muscle groups we want to tone.
The second part is to drop the fat that is covering up the muscle in your upper arms. These are simple, home based cardio exercises that will help strip away the fat that is responsible for your arms being "flabby". The last part is your diet and the most important. Let me be very honest with you. This part will triple your results. I'm not kidding. Do this part right, and you're going to transform not only your flabby arms but entire body!
Targeted Flabby Arm Exercises
You don't need an elaborate routine or anything complex to tone your saggy arms. Pick two or three exercises that target your flabby arms, perform those exercises every second day and with each passing week, improve on those flabby arm exercises. That's it. Do this and you will start to see results in as little as two to three weeks. These flabby arm exercises won't take any longer than 10 minutes to do. This is very, very important! If you want to transform your flabby arms, you need to do two things.
First, you need to be consistent. This is your foundation. Perform the flabby arm exercises every second day, for 10 minutes. Do this and you are half way there.
Secondly, you need to improve in those exercises week over week. You can either add more repetitions to each of the flabby arm exercises or add more weight with each passing week. Doing so will speed up your results. Never stay at a stand still because you won't transform your flabby arms.
I have a bunch of exercises to lose flabby arms, here. However, I suggest starting with these 3 exercises and perform them every second day:
Flabby Arm Exercise 1: The Lying Dumbbell Triceps Extension
This exercise is for the backs of your flabby arms (triceps).
To start, perform 2 sets of 12 repetitions.
For dumbbell weight, I suggest woman use the 5 pound dumbbells and men use the 10 pound dumbbells. You can view the full exercise description of the lying dumbbell triceps extension for flabby arms, here.
Flabby Arm Exercise 2: The Triceps Kickback
This exercise will target the backs of your flabby arms (triceps).
To start, perform 2 sets of 12 repetitions.
For dumbbell weight, I suggest woman use the 2.5 pound dumbbells and men use the 5 pound dumbbells. You can view the full exercise description of the triceps kickbacks for flabby arms, here.
Flabby Arm Exercise 3: The Standing Dumbbell Curl
This exercise will target the front of your flabby arms (biceps).
To start, perform 2 sets of 12 repetitions
For dumbbell weight, I suggest woman use the 5 pound dumbbells and men use the 10 pound dumbbells. You can view the full exercise description of the standing dumbbell curl for flabby arms, here.
After two weeks, add another exercise into your flabby arm exercise routine. I suggest doing wall push ups, this is a great exercise that targets your back arms (triceps).
To start, perform 2 sets of 12 repetitions. To see the full description of the wall push up for flabby arms, click here.
Strip The Flabby Arm Fat Off With Simple Home Cardio
The second part of your flabby arm exercises is simple, home based cardio. You can do this in one of two ways. You can go for a quick 15 minute walk or you can perform a low impact, home based cardio exercise routine. Personally, I enjoy going for a walk in the morning, unless it's raining (or snowing) in which case, I perform a simple home cardio exercise routine.
I suggest picking 2 or 3 home cardio exercises and performing these immediately after performing your flabby arm exercise (above). I have a bunch of home based cardio exercises located here. However, I suggest starting with these 3 exercises and perform them after your flabby arm exercises:
The Front Jack Low Impact Cardio Exercise
Perform 2 sets of 40 front jacks. This is a low impact exercise that will keep your joints safe. There is no jumping, hopping or anything too crazy. If you feel too out of breath, reduce the amount of repetitions and work your way up to 40 front jacks.
The Hook and Knee Low Impact Cardio Exercise
Perform 2 sets of 20 (per leg). This is a great, low impact exercise designed to help you strip away fat without jumping, hopping, skipping or doing anything too crazy. Remember, if you feel too out of breath, reduce the amount of repetitions and work your way up to 20 hook and knees.
The Reach Up Low Impact Cardio Exercise
Perform 2 sets of 20 reach ups. I personally love doing this exercise. It is a great fat burner which will help you strip away the flab on your arms. If you can't reach all the way down, don't worry about it. Go as far as you can and over time, you will be able to reach down further and further. Remember, if you feel too out of breath, reduce the repetitions until you can perform 20 reach ups.
Do these exercises every second day, after your main flabby arm exercises. Remember, with each passing week, try and add more repetitions to each of these exercises. For example, instead of doing 2 sets of 20 repetitions for front jacks this week, perform 2 sets of 25 front jacks.
The Missing Link To Transforming Your Flabby Arms...Flabby Arm Nutrition!
The third part to transforming your flabby arms into toned and sexy guns is your nutrition. Let me straight with you, you can't get the arms you want WITHOUT this part. You need to follow a dedicated meal plan, that will allow you to reach your goal (which is to transform your flabby arms). Don't get too complicated with your diet.
Follow a simple meal plan that's designed to help you achieve your goals. Now, I have a ton of fat burning, weight loss meal plans but the ones I suggest for you follow are simple BUT very effective. Each of these 7 day, meal plans come with a grocery list. Pick one that suits your needs and follow it.
What about supplements for your flabby arms? You don't need them. Stick to the 3 phases above, and you will start to see results in as little as 2 weeks.
What About The Loose Skin?
Keep following your exercises, keep improving and over time that loose skin will start to tighten back up, as your arm muscles get more developed and toned. Now, you may not be able to totally get rid of your loose skin but you can build the muscle underneath. It will take time, but keep improving in your workouts, keep consistent and everything will tighten up!
Can Flabby Arms Really Be Toned?
Yes, flabby arms can most certainly be toned. However, we not only want to tone our flabby arms but we want to transform them. Exercising your flabby arms is only 1/3 of the solution. Use the above 3 steps and I promise you, after 30 days, you will see a huge difference. After 60 days your friends will notice a huge difference in your flabby arms. After 90 days, you won't have anymore flabby arms, only strong and toned arms.
Good luck and keep me posted on how you're doing with toning your flabby arms!
Remember...Stay safe and stay Strong!!
Blake
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.