Toned Arms for Women

The best and fastest way is to burn the excess fat in the body with some high intensity cardio exercises and tightening the muscles in the specific area by stimulating the muscles with weight training. Getting toned arms will need discipline and consistency. This is important as a dual goal needs to be achieved; one of fat loss and second of toning the arms.

Follow a 5 day training routine, alternating between cardiovascular exercises and weight training. Start your week with an intense 40 minute cardio routine and end with some stretching exercises. Next day do a 5 - 7 minute warm up and begin weight training for targeting the biceps, triceps, and forearms. This way you end up with 3 days of cardio and 2 days weight training. You can also tone arms without weights with some home exercises like bench dips and pushups.

Cardio Routine
For an effective cardiovascular exercise, you need to atleast invest 40 minutes. Start with the treadmill or exercise bike for a medium intensity workout of 15 - 20 minutes. Then take it up a notch with the cross trainer or rowing machine for a high intensity workout of 25 - 20 minutes.

It is important that you add variations to your cardio workout, otherwise you might get bored with doing the same things day in and out. Avoid the risk of discontinuing the routine by adding aerobic exercises or kickboxing routines to your cardio workout. If you like dancing or martial arts workout programs, you can go for things like 'Zumba' a Latin dance aerobics routine or 'Tai Bo' a martial arts aerobics routine.

Weight Training
It's a common myth that weight training makes women look muscular and manly. On the contrary weight training will strengthen and tighten the worked muscle group and get you rid of the loose fat around the area. So, if you want to tone your arms you need to exercise your biceps, triceps, and forearms with weights. One important thing about weight training is that you need to use weight which is more than that you are accustomed to lift. For better understanding if you have a desk job and normally lift files and office supplies which way 5-10 lbs then you need to lift more than that in the gym to stimulate your arm muscles. Some good arm exercises are

• Biceps Curls
• Triceps Extensions
• Wrist Curls

You need to inculcate cardio exercises along with arm muscle workouts like pushups, bench dips, and some resistance band training. Try different variants of pushups like keeping your arms wider than shoulder width apart for a chest and biceps workout, and by keeping them close to get a good triceps workout.

For the bench dips, stand with a bench behind you and place your palms on the edge of the bench and lower your upper body by moving your feet away from the bench. Ensure that the arms are fully extended and elbows are pointing behind. Now bend the elbows and go down so that you form a less than 90 degree angle between your forearms and biceps. If you are looking for more options on how to lose arm fat, then try resistance band exercises. Place the resistance band under your right leg and grip the other end with your right hand and curl the arm towards your shoulder for resistance band biceps curls, repeat the motion with your left arm.

Getting toned arms is not only about arm exercises, but you also need to have a good fat loss diet plan to support your goals. Maintain a workout sheet to monitor your progress and watch workout videos to keep your motivation levels high.