Will lifting a 10 pound weight help tone flabby arms, and make them smaller?

Question

How many should you do - and how long will it take to tone them?

Answer 1

Lifting light weights is what tones your muscles (vs. lifting heavy weights to add muscle weight). 10 pounds sounds right for toning flabby arms. You need to do as many repetitions as you can. Make it a routine. Do 20 repetitions of each exercises on the first day. Then do 25 on the next. And keep increasing from day to day. Also, make sure you do diversified exercises to work out every group of muscles in your hands.

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Answer 2

ERIC K is right about this, but there's no reason you can't do strength exercises too. Just increase the weights once you're used to it and do fewer reps until you build up to about 10 reps in sets of three. Make sure to offset workouts on one set of muscles (like the triceps in back) by workouts on those in front (biceps, using curls). Most women will NOT "bulk up" with this type of workout. Those weightlifters you see with the HUGE muscles use extremely heavy wts. w/few reps...so just avoid that.

Answer 3

I have found that walking while carrying light weights (about 5 pounds each) has made a huge improvement in not only toning my arms, but also my back! A friend of mine, who is an orthopedic surgeon, reccommended that I keep my arms bent though...don't swing them down by your legs, but keep them bent and do a light "boxing" motion in front of you while walking.

Answer 4

10 pounds won't tone your arms, it will add bulky muscle.

For toning, use 3-5 pound dumbbells and work your biceps and triceps. Do 4 sets of 20. You will see them start to firm up after a few weeks.

Answer 5

if you can lift substantially more than 10 lbs then using that "load" for exercising will do next to nothing in terms of actually exercising your muscles so you will see minimal results at best. a lack of exercise has made your arms flabby and only with a sufficient increase in the level of activity will they begin to increase in efficiency. performing minimal amounts of work in the gym will provide minimal results.

you also can't spot reduce fat stores so if you want to reduce the fat on your arms you need to reduce your current level of body fat until you see the desired results in your trouble areas.

Answer 6

read tips on some great toning exercises on this site

Answer 7

remember to burn fat...light weight lots of reps...do them till it burns then do 10 more...stay away from heavy weight small repetitions you dont need to build muscle

Answer 8

Do these exercises three to four times a week and within a month you'll start to see ripples you never knew you had. Warm-Up: Do three minutes of cardio before your arm routine to increase your heart rate, loosen your muscles, and help avoid injury. Jumping rope, climbing stairs, and walking on a treadmill are great options. Once your torso begins generating a little heat, do two sets of 24 small (about five inches in diameter) arm circles to warm up your biceps, triceps, and shoulder muscles. Move your arms forward for the first set, backward for the second set. Tip: If you don't have hand weights, use cans of food or water bottles filled with sand or uncooked rice. Push-Pull Kickback How to Do It: Stand in a squat position, legs shoulder-width apart, knees bent at about 45 degrees, and chest leaning slightly forward. Hold a light dumbbell (three to five pounds is a good starting point for all these exercises) in each hand, palms facing your thighs. Bending your arms, bring your fists up toward your torso, in front of your armpits. Push the dumbbells straight out in front of you, fully extending your arms, knuckles up. Bending your arms, pull them toward your armpits and extend them back behind you until they're straight (shown). During this part of the exercise, pretend your upper arms are glued to your sides to better isolate the triceps. Do three sets of 12 repetitions. What It Does: Works your chest and triceps. You'll see results along the backs of your arms and in the area where your shoulders meet your chest. Shadowboxing How to Do It: Stand upright, legs spaced slightly wider than your shoulders, hands in front of your face (like a boxer getting ready for a bout), with a light dumbbell in each hand. Extend your right fist as if you were hitting someone in the face, angling the punch toward the opponent's opposite ear. As you pull your arm back, imagine that you're ducking an incoming punch and bend your knees into a squat. Stand and repeat with the other arm. For the next punch, move your fist in a rapid upward motion, as if hitting someone just under the chin. Squat, stand, and repeat with the other arm. For the last punch, extend your arm as if punching someone on the side of the jaw with your knuckles (shown). Squat, stand, and repeat with the other arm. Do two to three sets of punches, 10 seconds for each set. What It Does: Works your biceps, triceps, shoulders, and upper back -- the whole package. The squats will develop your glutes and quadriceps. The rapid and dynamic moves will give your heart a workout, too. Double Biceps Curl How to Do It: Stand upright, feet close together, knees relaxed. Hold a dumbbell in each hand, pressing your elbows close to your sides, palms facing forward. Bend your arms so your forearms form 90-degree angles in front of you. Squeezing your biceps, slowly lift the weights up toward your shoulders. Lower your arms to the starting position. Palms facing up, slowly curl your arms back up, this time to the outsides of your shoulders (shown). Again, remember to press your upper arms tightly against your sides to really work the biceps. Do three sets of 12 reps. What It Does: Works the very centers of the biceps from multiple directions, creating chiseled definition. Standing Push-Up How to Do It: Stand facing a desk or a sturdy ledge. Place your hands shoulder-width apart on the surface in a push-up position and place your body at a 45-degree angle with the floor. Pull your navel inward and balance your weight on the balls of your feet (shown). With elbows close to your sides, bend your arms and bring your chest toward the desk as low as you can, inhaling as you descend. Slowly push yourself back up to the starting position, exhaling as you rise. Do two to three sets of 8 to 10 reps. To increase the challenge, do half the sets underhanded, gripping the desk or the ledge from below. This focuses the benefits on the lower triceps, which most women have a particularly hard time firming up. As you improve, intensify the exercise by moving your hands closer together. What It Does: Strengthens your triceps as well as your abdominals and shoulders, which can improve overall posture. Cooldown: Stretch the muscles you just worked to reduce soreness and maximize flexibility. Sit in a chair, extend your arms in front of you, one over the other, and clasp your hands to stretch out your biceps. Switch arms and repeat. Then bend forward and clasp your hands behind your back. Lift them gently for a deep stretch in the triceps.

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