The Fastest Way to Tone Flabby Arms
Reduce Body Fat
Reducing body fat is essential, because your muscles won’t be visible if they’re covered by a layer of fat. The National Heart, Lung, and Blood Institute recommends losing 1 to 2 pounds per week by creating a deficit of 500 to 1,000 calories every day. By doing moderate cardiovascular exercise for 150 to 300 minutes per week and performing strength training on two days, you can burn significant calories. Eating a well-balanced, low-calorie diet that includes lean protein, low-fat dairy, fruit, whole grains and vegetables can also contribute to your caloric deficit.
Triceps kickbacks are another ACE-recommended exercise to tone the triceps. During this exercise you bend 45 degrees forward at your waist while holding dumbbells in your hands. Bend your elbows so your upper arms are parallel to the floor, and then straighten your arms by pushing the dumbbells back. Continue bending and extending your elbows, working your way up to complete three sets of eight to 12 reps. You can work one arm at a time or both arms simultaneously. Alternatively, use water bottles or cans of food if you don’t have dumbbells.