How to Get Leaner Arms

The question today is, how to get leaner arms. The next is why? Lean arms look good. That’s not an overstatement or exaggeration. They are also not the end-all in showing fitness. Still, our arms are always public facing, especially in the summer. There are those people out there who would say having lean arms is pure vanity. To those the reply could be, because looking good is not a crime. Still, the question of how to get leaner arms remains. Well keep reading; we’re getting there.

Fat Can’t Be Targeted

The first thing to realize is that, if the arms are carrying excess weight, there is no way of targeting the fat. The body doesn’t work that way. It would be great if we could decide to go on a specific diet and the fat on the arms would melt away. Unfortunately, the body is on control of fat storage and usage.

The body takes excess fat and tries its best to evenly distribute the fat around in the body in pockets or bundles called triglycerides. It’s an efficient way to feed the muscles as they are worked out. As calories are used, the energy is drained from these triglyceride pockets. Once a pocket is depleted, another is targeted and then the next and the next. There is no way to tell the body which pocket to use. It will chose based upon individual makeup.

Lose Weight All Over

With this in mind, the first step in how to get leaner arms is simply, lose weight all over. Yes, we’re talking about diet and exercise here. We’re not going to deep dive into the diet portion here. There are other articles on this site written for this purpose. So for the purpose of this article let’s take a quick look at dieting.

In order to lose weight, simply put, there must be a deficit of calories in the body in order for the body to use the stored pockets of triglycerides. For most people, losing one pound of fat requires a calorie deficit of 3,500 calories. If a daily caloric intake equals 2,000 calories, then in seven days that would equal 14,000 calories. Therefore, in order to drop one pound, it would take a combination of diet and exercise to reduce that amount to 10,500. So by diet alone, it is possible to achieve the loss through reducing caloric intake to 1,500 a day. Or, add in some exercise to help achieve this level to burn an additional 500 calories a day. 500 X 7= 3,500.

The effect this weight loss will have on arms depends upon the total amount of fat that needs to be burned and the way the body chooses to burn the pockets. While people tend to build up pockets in certain areas, the body will also burn pockets from there. However, the body does work in symmetrical ways and will attempt to burn the fat as evenly as possible. As the weigh begins to burn off, the underlying muscles will begin to emerge.

Arm Muscles Can Be Targeted

The next step in hot to get leaner arms is exercise. Unlike fat which can’t be targeted, muscle groups can. As a diet is implemented, the exercises should be commenced. (Please, always get specific exercise and diet advice from a licensed medical physician). How do you target arm muscles? How do you target arm muscles without getting huge muscles?

The answer to both questions is, getting toned and not build muscles. Toning is key in this attempt. Basically this means using smaller resistance with more repetitions. So instead of using heavy weights and low reps such as 30lbs with three sets of 5 reps, use 10lbs with three sets of 10-15 reps. Toning will build muscle but it won’t pack on muscle which can be a slow and difficult thing to do. In the list below, please keep toning in mind. This is the key goal in how to get leaner arms.

Exercise Examples

Bicep Curls – Stand tall with your feet shoulder width apart and knees slightly bent while holding a dumbbell (small weight) in each hand with an underhand grip. Start with your arms fully extended by your sides. Keeping your elbows in line with your torso, curl the weight to your shoulders. Then squeeze your biceps at the top of the curl. Using a slow motion, straighten your arms back to a fully extended position. Repeat each arm 10-15 reps.
Reverse Curls – Hold the (small) weights at your sides with an overhand grip and palms facing down. With your elbows pulled at your sides, curl the weights up to your shoulders. Slowly lower your arms back down with the palms facing downward. Do each arm 10-15 reps.
Tricep Extensions – Start in a standing position with your feet shoulder-width apart. Reach your arms overhead holding a small weight with both hands. Mount your ribs into your body, pull your abdominal muscles in towards your spine, and relax your shoulders. Lower your forearms back behind your head to engage the triceps. Open your elbows to the sides, and then, squeeze them together. Extend your arms straight overhead and repeat 10-15 reps.
Chair Dips – Sit on the edge of a stationary chair and grip the edge next to your hips. Your fingers should be pointed at your feet. Your legs are extended and your feet should be about hip width apart with your heels touching the ground. Look straight ahead with your chin up. Press your palms to lift your body and slide forward just far enough that your butt clears the edge of the chair. Lower yourself until your elbows are bent between 45 and 90 degrees. Slowly push yourself back up to the start positions and repeat.
Dumbbell Wrist Curls – Put your forearm on a bench or chair with your wrist hanging off the side. Lower the dumbbell as far as you can, then flex your wrist as you bring the dumbbell back up. Do five to 10 to 15 reps with a small weight (5lbs to start), then switch arms and repeat.