How To Get Thin Arms

Admin | March 24, 2011 - 9:03 pm

how to get thin armsOne of the biggest problems that women (and some men) face is trying to figure out how to get thin arms.  It’s a real problem and many women are afraid to try exercises for fear that it may make them too big or muscular like a professional body builder.

The question I actually get asked the most is, how to get skinny arms without building muscle?  Well, in this article today I’ll go over the best ways to slim down your arms without turning you into the Incredible Hulk!

Your Diet

When you want to know how to make your arms thinner you should  know that it ALL begins with what you eat.  What you need to do is actually eat less, but eat better.  On days when you don’t eat enough calories to fuel your body entirely your body will store fat to use as energy for later.  If everyday becomes a day where you don’t eat enough calories then your body will start to burn excess fat for fuel.  This includes your arm fat.

You don’t want to starve yourself however because then your body will start burning muscle tissue for fuel and you don’t want that.  What you should do is focus on getting the nutrients your body needs to help keep you from getting constantly hungry.  To do this you should focus on eating healthy, whole foods:  lean meats, fish, nuts, beans, and chicken.  Also, you want to focus on getting fiber because fiber takes longer to digest so it keeps you fuller longer.  Vegetables are loaded with fiber as well as fruits and whole grains.  In the morning try bowl of oatmeal with some brown sugar, cinnamon,  and frozen fruit.  This will keep you full until lunch time!

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Snooze And You WON’T Lose!

Sleep plays a major role in weight loss.  Most people don’t know this but earning how to get thinner arms starts in the bedroom.  When you get the sleep you need (7-8 hours) your body will regulate your appetite much better the next day.  This means you won’t overeat.  This will make it MUCH easier to stick to an arm thinning diet.

Studies have shown that ghrelin, a hormone that stimulated hunger, and leptin, a hormone that stimulates the feeling of being full are in a better balance when you sleep the recommended amount.  If you sleep for 8 hours your body will actually produce more leptin and less ghrelin.  When you don’t get enough sleep your body thinks you don’t have the right amount of energy and it compensates by making you hungry for more fuel (food).


Exercise Is KEY

When you are learning how to reduce arm fat it’s crucial that you understand the role that exercise plays.  And there are 2 types of exercise that you should focus on.  One is cardiovascular exercise and the other is resistance training.

Cardiovascular Exercise

This type of exercise is a must if you want to get skinny arms.  The best for you would be to get in around 30 to 60 minutes of cardio type exercise every day (5 to 7 days a week is ideal).  To make it easier on yourself you should choose whichever exercise you like best (or hate the least :) .  Some of the easier and less taxing types of exercises that are actually better for your arms are swimming, the elliptical machine, or carrying light weights while you jog or walk.

Resistance Training

This is where most women balk because they think they are going to build too much muscle and look like a bodybuilder.  This couldn’t be further from the truth.  In actuality in order for you to get thinner arms you’ll need to do resistance training because the more toned and strong your arms are the more calories and fat you’re going to burn overall.

Muscles are great because even when you aren’t working out they are burning calories.  Muscles use quite a bit of your body’s energy so when you have more, toned muscles then they will burn more calories, even when you’re sitting on the couch watching television! But don’t simply work your arms.  You want to use resistance training or strength training for your whole body.  This way you’ll be burning through tons of calories constantly.

How To Stick With A Reduce Calorie Diet

A reduced calorie diet can be hard for some people because they simply get hungry frequently.  There are however, a few things you can do to cut back on this hunger and resist the urge to overeat.

1.Try and snack on vegetables and fruits in between meals.  This will give you something to eat, lots of fiber, lots of nutrition, and also keep your calories low.
2.Drink Green Tea.  Green tea can help you feel full because of the caffeine and it actually will increase your metabolism.  Research has shown that drinking 4 to 6 cups of green tea everyday will increase your metabolism by 5%
3.Drink lots of water. Water will take up room in your stomach and make you feel less hungry.  Plus it doesn’t add any calories to your daily amount.  For a neat little diet trick try drinking a full glass of water before you eat a meal.  This will fill you up so you eat less.


Posted in Arms | Tagged get skinny arms, get thinner arms, how to get rid of fat arms, how to get skinny arms without building muscle, How to get thin arms, how to get thinner arms, how to make your arms thinner, how to reduce arm fat | Leave a comment

How To Get Skinny Arms

Admin | March 8, 2011 - 12:21 am

how to get skinny arms

Learning how to lose arm flab the right way is not as easy as some might think.  When we put on weight it tends to gather in certain areas and the arms are no exception.  In this article I will show you how to get skinny arms that you will be proud to show off.

When you want to discover how to slim down arms there are two things that you’ll need to focus on:  diet and exercise.   You don’t have to eat like a bird and spend hours at the gym.  With a moderate change in your lifestyle you can really make some big changes.

How To Get Skinny Arms:  Your Diet

When it comes to your diet you should definitely NOT try to starve yourself thin.  This will actually have the opposite effect of what you’re trying to do.  It goes all the way back to caveman times:   When cavemen would have to go for periods of time not getting enough food their metabolism would slow down and their bodies would store all excess fat.  The same thing will happen to you if you try and starve yourself.  Out of self-preservation your metabolism will slow down and your body will store excess fat.   However, if you get the right amount of food each day then your metabolism will be running “high” and your body will not store as much fat (especially in your arms).

Try to eat at least 5 or 6 smaller meals per day.  And make sure those meals are balanced.  Eating the same thing every day can also cause your body to gain weight.  You want to vary it up and included vegetables, fruits, lean meats, fish, whole grains, monounsaturated fatty acids foods, plenty of water, and nuts.

Try cutting and/or burning 500 calories per day.  This will help you lose around one pound per day.

Here are a few ways in which you can increase your metabolism which will help you burn calories and fat to slim up your arms:

  • Don’t starve yourself (you can find out how to stop hunger without food but don’t fast for long periods of time)
  • Do not overeat
  • Increase the muscle percentage in your body (especially in your arms – there are several exercises below)
  • Eat balanced meals – don’t severely limit your intake of proteins, fats, or carbohydrates
  • Get the right amount of sleep each night
  • Meditate or try deep breathing exercises to eliminate stress
  • Don’t skip meals

A high running metabolism will help you burn calories much, much faster.  When you are learning how to lose arm weight (or any other part of your body) this will be invaluable.

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How To Get Skinny Arms:  Exercises

Along with diet arm exercises are the other integral part of getting the arms you’ve always wanted.  Developing strong and lean muscle will help you burn calories faster and will also make your arms thinner and stronger LOOKING.

Because you want your arms to be skinny you need to focus on doing more repetitions of lighter weights.  Most women will use ten pound dumbells or lighter.  You can find out for yourself by  testing each size.

You should be able to do 15-20 reps without straining too hard.  If you’re straining to reach 8-10 reps then you definitely need to move to a lighter weight.  You’re trying to burn fat, not gain muscle.  If you struggle to do 8 to 10 reps then you’re going to build BIG muscle, not tone and lean muscle.

Here are 3 workouts that will help tone your arms:

The Dumbell Curls

Stand straight up, with your feet shoulder length apart, with a 5-10 pound dumbell in each hand.   Curl your right hand up toward your chest in an arc movement.  Keep your elbows locked in the same place on your sides.  Bring the weight up in the arc movement as high as possible (which should be about shoulder height) using your bicep muscle.  Then slowly lower the weight to your side.  Now with your left hand do the same thing.  You want to do 15-20 reps per side.

dumbell curls for skinny arms

The Tricep Kickback

Stand with your feet together and lean forward  so you’re in an upside down L position.  Keep your back straight and your arms curled up into your shoulders.  Now slowly extend your left arm backwards until it reaches your side (the bottom of your hand holding the weight should be facing the ceiling).  Stay bent over with your back straight. Bring your left arm back to the starting position slowly.  Now repeat this with the right arm.  This is a little complicated and may not be easy to do the first time.  However once you have it down you’ll find that this is one of the simplest and most effective ways to tone and slim your tricep muscles.

get skinny arms with the tricep kickback

The Forearm Curl (Also Known As The Reverse Curl)

This is the same as the dumbell curls except your hands will be facing the opposite direction.  Stand straight up with your legs as shoulder-width.  You want the backs of your hands holding the weights to be facing forward (with your palms facing behind you).  Now lift your left arm in an arc towards  your chest, keeping your hand in the same position (so you’ll be raising the back of your hand towards the ceiling).  You may feel this in your forearms and that’s what you want.  If the weight is too heavy you can switch to a lighter one.  Lower your arm slowly and then do the right arm.  Do this 15-20 times per side.

Here’s An Anti-Cellulite Arm Routine

Do you have any advice on how to get skinny arms? What do you do to tone up your arms and legs? Leave your questions, suggestions, or advice in the comments section below.


Posted in Arms | Tagged How To Get Skinny Arms, how to lose arm flab, how to lose arm weight, how to slim down arms, slim down arms, weight exercises for arms | 3 Comments