I used to rarely do upper body exercises and focused only on building my lower. I have a tendency to lose weight in my lower body first and my upper body last. This results in no butt, skinny legs, and big boobs with flabby arms. I also naturally have wide shoulders that naturally look toned. While it's a good thing in a way, if I do certain workouts, I can look even bigger in my upper half. Working with several personal trainers, I've found a plan that's worked for me and could work for you.
The most important thing is aerobic exercise. I would gain lean muscle, but I looked bigger because I wasn't losing the fat in my arms. I would do the elliptical trainer or the treadmill, but I would pretty much half-ass it and do 20-30 minutes tops. Don't get me wrong, 20-30 minutes is fine for most people as long as you don't half ass it. Boredom is my biggest problem when it comes to cardio exercise. I began splitting it up between machines so I could prevent this and work harder. I would do the stair climber at a high intensity for 10 minutes, walk on a high incline on the treadmill for 15 minutes, and finish with rowing for 5 minutes. While I did lose weight with this plan, I gained more weight shortly before COVID and our gyms of course are closed. For the past 4 months I started running (which I hate by the way). However, I believe running is the fastest way to lose upper body weight, and it's definitely worked for me. Think about it, on all those reality shows about overweight people trying to lose weight they're usually running. So whatever cardio exercise you choose, amp it up every time and don't cheat yourself. ** Always talk to your doctor before starting a new exercise plan**
Exercises For Lean Arms
For lean, toned arms, use a lighter weight and more repetitions. To bulk, you would use a heavier weight and less reps. For example, I can lift 15-20lbs but I don't want to bulk (I use those for my legs). So I use my 7-10lb weights and do 3 sets of 15 repetitions. Or, you can choose an even lighter weight to perform 24 repetitions. The best exercises to tone your upper body are:
(Click on the exercise to see how it's performed)
Bicep curls
Tricep kickbacks
Dumbbell Rows
Chest presses
Shoulder presses
Dumbbell flys
Pushups
* Remember to use a weight light enough that will allow you to do at least 15-20 reps.
Another excellent arm toning workout that really provides results is Yoga. When I exercise my arms, I typically like to do full upper body instead of focusing on two muscle groups. An example of my workout would be Mon, Wed, Friday with 7lb weights:
Tricep kickbacks 3x15-20
Shoulder presses 3x15-20
Bicep curls 3x15-20
Chest presses 3x15-20
And then I finish with 15-20 pushups. Each week I switch it up and choose different items from the above list of exercises.
All of this would be for nothing if you didn't work on your diet. The rule of thumb is weight loss is 80% diet and only 20% exercise. Small tweaks can make a big difference such as reducing your calories by only 250 each day. Eat 5-6 smaller meals consisting of lean proteins, vegetables, whole grains, and fresh fruit. I've been on a plant-based diet for almost a year and have noticed a difference in my weight and overall health. You can find many articles on the plant-based diet and recipes on my blog.
**I am not a certified personal trainer or nutritionist. This information is solely based on my opinion and what's worked for me. Anyone wanting to change their diet or fitness plan should always consult with their physician first.
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