arm toning?

Question

I want to tone my biceps without bulking them... I don't want to lift weights because it would add bulk to my arms. please help! I don't want to bulk my arms because i wanna keep a feminine look, but i dont want flabby arms.

Answer 1

while the above answer is very sweet, it is misguided in a few areas.

first, there's no such thing as "toning" for any specific body part. you can only lose fat (all over) via a clean diet combined with regular exercise (both strength training and cardio). your body determines where and how much fat will go, but you should see overall results everywhere.

now, if you're looking to work specifically work your biceps, you wanna focus on pulling motions like rows or chin-ups. curls are not as efficient since it's a very limited isolation movement.

second, you won't bulk by doing strength training, even with heavy weights. bulking comes from consuming extra calories. more calories = more mass. this is a common mis-conception, especially among women, fearing they'll become a bodybuilder overnight. it won't happen! bodybuilders spend so much time eating and working out to look that way. it's only harder for women since there's no testosterone.

so what'd i'd suggest is a very efficient lifting routine that incoroprates all of your major muscles in one session. that way, you have the next day to rest or do cardio. something like this:

full squats (legs, mainly quads)
push-up or bench press (chest, triceps, shoulders)
stiff-legged deadlift (hamstrings, lower back)
bent over rows or chin-ups (back, biceps)

use free weights since machines limit your range of motion (leading to imbalances and higher risk of injury).

Answer 2

Hey there Doris,
I can help you I was in a group to show you about fitness. Read this and you will get what you want.TONING your arms doesn't always mean
LOSING WEIGHT in your arms.

Toning is the art of sculpting one
body part or area to be everything we
envision.

With toning, you could do curls until
you turn blue without trimming even a
centimeter. When you sculpt or tone an
area, the goal shouldn't be to just
lose weight. If it is, you will be
fighting a losing battle all of the
time.

If your goal is to tone up and give
your arms a sculpted, fitter look, a
program of resistance training is
probably what you need!

According to many Hollywood fitness
experts, your sculpting program should
focus on your biceps, triceps, and
deltoids- the major muscles in your
arms.

If you haven't lifted weights before,
begin with a weight that tires you
after 12 repetitions.

When toning a body area or body part,
the goal is not to strain yourself
with a weight you can barely lift,
but to give yourself some resistance
in your muscles as you perform your
exercises.

The experts advise that you should
choose one exercise for each muscle.

For example, curls for your biceps,
French curls for your triceps and
lateral lifts for your deltoids.

Once that is complete, follow up with
modified pushups which will work your
pectoral muscles, your triceps and
your deltoids all at once.

Do twelve repetitions of each exercise
and then repeat the entire circuit one
more time.

Many women, just like you, find
pushups, even those where you balance
on your knees rather than your toes,
difficult.

If you are one of the lucky ones who
DON'T, good for you... keep going!

If you can't complete twelve in a row,
do as many as you can and work up from
there.

When you can perform the entire
workout without tiring out easily and
without soreness, add weight and
another set of reps.

Some women tend to become a little
leery when they think they will become
the next female Arnold Schwarzenegger.

I can assure you- these exercises will
give your muscles definition WITHOUT
adding any bulk.

Always remember, when you are working
out, and this goes for any exercise-
not just sculpting ones- concentrate
on keeping good posture with your
spine straight and your shoulders
back.

Always breathe out as you lift and
breathe in as you are releasing the
weight.

Constantly focus on the muscle that
you are working and isolate it in your
mind and in your body to lift the
weight.

As I mentioned before, you may find
it worthwhile to visit a personal
trainer or a fitness center once or
twice to learn proper form.

An exercise that is done poorly is not
likely to give you the results you
want, if any.

Fitness centers have specialized
machines that can help you sculpt your
body and there are tons of exercises
to be done with free weights. You just
need to find the right ones for you.

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