Well, first thing first. If you're at least 10 pounds over your target weight, your first priority is to reduce overall body fat by creating caloric deficit. Nutrition is the foundation in losing weight and building muscles. A fit body and toned arms involve an integrated combination of healthy lifestyle habits, mindful nutrition plan, consistent strength training, regular cardio exercise, and unstoppable quest to improve yourself.
As with any other body part, you can't spot-reduce your jiggly arms. But you can target-train your arms by strength training and building tricep muscles. It would also help metabolize the fat cells locally. There are many strength training protocols and workout routines you can follow.
For starters, compound or multi-joint exercises involve more than one joint in the movement. For example, triceps press such as dumbbell press (flat bench, close grip) exercise works on your triceps and also front side of your shoulder and chest muscles. You can lift and press more weight with compound exercise. By the way, pushups work your triceps too. Just keep your elbows close to your body.
Isolation or single-joint exercises involve only one joint in the movment. For example, triceps extension such as dumbbell tricep kickback works only on your triceps. Compared to related compound exercise for triceps, you can lift much lower weight with isolation exercise.
A good approach to strength training for your toned arms would be a combination of both compound exercise and isolation exercise. You should also change up your workout routines by varying exercises types, exercise sequence, number of sets and repetitions.
Remember, small changes can make a big difference. One step at a time.
* Always consult with a health care professional before beginning a new exercise program.
Carey Yang is certified personal trainer and fitness boot camp instructor based in Morris County, New Jersey.
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