Thread: Arms..

cardio/diet/workout/rest thats it

You're on the right track. I have no idea how good that diet is, but if it's working for you, I'd say to stay on it. Losing bodyfat is what definition is all about. Once you lose that, you'll only need to gain a little mass to have very defined arms. Typically mass gains are best in the 5-12 rep range, but figure out what works for you. Go to exrx.net for exercise ideas, and it'll show you how to do pretty much anything you can think of. Once you achieve those goals, decide if you'd like to really weightlift (as in, not doing just curls) and come back and get some advice for a real routine. Until then, the above should get you off to a good start to your goals.

sorry but I only see 10 lb dumbells as a waste of your time. Just diet and do cardio and when you get some money buy a weight bench and some weights.

Originally Posted by do it

hey.. whats up everyone.. i really want to loose body fat everywhere, actually... and im workin on it... im on the south beach diet, im on phase 1. restriction of carbs is so horrible this cant possibly be good for me anymore... im going to start working out hardcore again when i can actually eat carbs again... which is on monday but anyway i def want shapely arms i want to loose fat on them... sooo bad but i dont want them to be huge... i want them to have shape, i only have 10 pound dumbells which are so much easier to work with in my room at school but i was wondering can i do anything in particular (certain reps) with 10 pound dumbells to shape my arms??? if not ........ill do ANYTHING i can at the gym...!!! any suggestions would be great.. thanks <3julia

you need to exercises for the triceps like over head dumbell extension, dips, push-ups, etc

if you spin your arms in a circle, do 3 sets per arm of 100 circles 2 X a day, you will speed up the fatloss in your arms. this must be done with a good diet though, and really fast circles

Unfortunately, 10 pound dumbbells aren't going to take you very far. Once those get easy for you, then increasing arm size isn't gonna happen anymore. Honestly, I think doing chinups is going to do a lot more good for your biceps than 10 pound dumbbell curls. You could try pushups, and when those get easy (You can do more than 15-20), upside down pushups for tricep size/strength.

Originally Posted by MyK

if you spin your arms in a circle, do 3 sets per arm of 100 circles 2 X a day, you will speed up the fatloss in your arms. this must be done with a good diet though, and really fast circles

I did that in grammer school.

Originally Posted by min0 lee

I did that in grammer school.

and you have really nice arms!!!

I can also fly because of them.....well almost

you can't spot reduce and there aren't any shortcuts so in order to lose fat on your arms, you need to lose fat everywhere. and in order to do that, you'll need to clean up your diet. scrap the south beach diet. fad diets suck. i'm sortof partial to splitting up my meals in a p/c and p/f fashion but if you're eating clean and watching your macros (geared towards cutting = a few hundred below maintenance) you'll be fine. all depends on your goals.

when you say "i'll do anything in the gym" does that mean you have access to a gym, i'm assuming? if you do...use the 10lb DBs for paperweights in your room and hit the gym heavy. in your case i'd work a 3 day full body split including 1 compound exercise per each major muscle group. this means you'll also be working arms so no need for isolation exercises. lower reps, higher weight like 6X4, 8X3 or 5X5 (a few examples). this is obviously just my opinion.

Originally Posted by The13ig13adWolf

you can't spot reduce and there aren't any shortcuts so in order to lose fat on your arms, you need to lose fat everywhere.

don't listen to her!! do the circles, it works, it worked for both min0 and I. youll lose all the fat on your arms in no time!

thanks soooo much for all your replies, i will def be keeping them in mind... rite now im concentrating on being comfortable with my diet and looseing weight then ill do some weights.... thanks again

Originally Posted by The13ig13adWolf

you can't spot reduce and there aren't any shortcuts so in order to lose fat on your arms, you need to lose fat everywhere. and in order to do that, you'll need to clean up your diet. scrap the south beach diet. fad diets suck. i'm sortof partial to splitting up my meals in a p/c and p/f fashion but if you're eating clean and watching your macros (geared towards cutting = a few hundred below maintenance) you'll be fine. all depends on your goals.

when you say "i'll do anything in the gym" does that mean you have access to a gym, i'm assuming? if you do...use the 10lb DBs for paperweights in your room and hit the gym heavy. in your case i'd work a 3 day full body split including 1 compound exercise per each major muscle group. this means you'll also be working arms so no need for isolation exercises. lower reps, higher weight like 6X4, 8X3 or 5X5 (a few examples). this is obviously just my opinion.

This is the correct advice

Get rid of the southbeach diet. You are right, it's not good for you. If you are really serious about weight loss, read the stickies in the diet and nutrition section, measure out all your food and throw away all your diet food. Eat 5-6 small meals a day to get you to your target calories and work out to increase your lean body mass (don't worry you won't get big without steroids). You have to know exactly how much you are eating calorie-wise and how much your body needs to maintain it's current weight. Then to lose weight, simply lower you calorie intake.

Sound like too much work? Then you aren't too serious about it. Stick with South Beach, don't work out, lose some quickly, mess up your metabolism and end up heavier than you are now... it's your choice.