How to get rid of large arms

[ruby rush]

Hi,

I'm a pretty fit person. I'm around 105 pounds and 5'4". My issue is that I have large arms and don't know how to get them to be slim and slender with slight definition. Genetics have a lot to do with this as my mom has large arms too. I work out often, cardio and lift light weights with high reps, but my arms are still a problem. I feel like I'm pretty skinny in general so I'm scared of losing more weight. This is a dilemma for me because lifting more weights will only make my arms bulkier and more defined, which I don't need, and cardio/diet will make me skinnier in general which I don't need either. I know you can't make specific body parts smaller by spot treating them...this is a generally accepted fact. Am I stuck with these large arms forever? It's so frustrating. Any advise would be very much appreciated.

Thanks,
Ruby Rush

[flight_of_fancy]

Hi ruby! We have the same height, though I am a bit heavier than you, hehehe..I am 112lbs. Im into pilates lately, and I can say I love the results! I remember an article titled: "How to tone arm without losing "feminity". Its a good read, one example cited was Michelle Obama well toned but still "lady looking". I wish I know where to find that article ..

[klilsm01]

I believe this is the article you're talking about
http://www.oxfordpress.com/lifestyle...ity-88380.html

[Oliva]

Originally Posted by ruby rush

Hi,

I'm a pretty fit person. I'm around 105 pounds and 5'4". My issue is that I have large arms and don't know how to get them to be slim and slender with slight definition. Genetics have a lot to do with this as my mom has large arms too. I work out often, cardio and lift light weights with high reps, but my arms are still a problem. I feel like I'm pretty skinny in general so I'm scared of losing more weight. This is a dilemma for me because lifting more weights will only make my arms bulkier and more defined, which I don't need, and cardio/diet will make me skinnier in general which I don't need either. I know you can't make specific body parts smaller by spot treating them...this is a generally accepted fact. Am I stuck with these large arms forever? It's so frustrating. Any advise would be very much appreciated.

Thanks,
Ruby Rush

Hi ruby,
I think the problem is your body type - "Upper". Try to measure circumference of your shoulders and hips and see what is wider. If it's shoulders - you are "Upper" body type. By the way, many female celebrities are "Upper" - Madonna for example. If your arms do not have definition - it should be your fat level. The only solution I can suggest is to keep your fat level to a minimum. Again, Madonna's fat level is about 16%. Check yours online and see...
http://lowcarbdiets.about.com/librar...calculator.htm

Regarding exercises I would suggest stop doing weights and switch to female push-ups (on the knees). It will save you a lot of time and keep your arms toned. As a professional personal trainer I'll tell you - free weights can be very tricky. I am doing free weights with my clients only when they are reaching ideal body fat level and need to correct certain areas of the arms, mostly triceps (back of the arms). I hope it'll help...

[5kgLifter]

Originally Posted by Oliva

Hi ruby,
I think the problem is your body type - "Upper". Try to measure circumference of your shoulders and hips and see what is wider. If it's shoulders - you are "Upper" body type. By the way, many female celebrities are "Upper" - Madonna for example. If your arms do not have definition - it should be your fat level. The only solution I can suggest is to keep your fat level to a minimum. Again, Madonna's fat level is about 16%. Check yours online and see...
http://lowcarbdiets.about.com/librar...calculator.htm

Regarding exercises I would suggest stop doing weights and switch to female push-ups (on the knees). It will save you a lot of time and keep your arms toned. As a professional personal trainer I'll tell you - free weights can be very tricky. I am doing free weights with my clients only when they are reaching ideal body fat level and need to correct certain areas of the arms, mostly triceps (back of the arms). I hope it'll help...

Using free weights is one of the easiest things in the world and as a professional personal trainer I'm amazed to think you believe otherwise. Free weights should be used from the outset and not only when a person reaches their IDEAL bodyfat level...bodyfat level varies dependent on which sports a person is into as well, so there is no such thing as an exact ideal bodyfat level either.

Free weights are an excellent safe and easy exercise and should be used IMO by everyone at any level of bodyfat, waiting until bodyfat levels are reduced is just plain crazy and it will take longer to hit that lower level of bodyfat without employing the use of free weights...but as a personal trainer that would be great I guess because the client would have to spend more money to stay with you longer instead of reaching their targets sooner. If any personal trainer ever suggested not using free weights until a client had hit a certain bodyfat level, I would suggest they find a new and more experienced personal trainer.

[Oliva]

Nice to hear your personal opinion 5kglifter - it did not convince me of anything - facts speak louder than words and the fact is that my clients are very happy with their results and speed of progress.

Any comments on Madonna's arms??? She was doing a lot of free weights. Why don't you advise any strategy of yours to Ruby Rush?

[5kgLifter]

Originally Posted by Oliva

Nice to hear your personal opinion 5kglifter - it did not convince me of anything - facts speak louder than words and the fact is that my clients are very happy with their results and speed of progress.

Any comments on Madonna's arms??? She was doing a lot of free weights. Why don't you advise any strategy of yours to Ruby Rush?

I haven't added anything specific because Klilsm01 provided a perfectly good link which covers triceps, biceps, shoulders etc.

As for Madonna's arms, I have never seen them.

As a personal trainer, you are advocating not lifting bags, tins, cans, bottles etc...since as you know, all of these fall in the category of free weights, just because they don't look like dumbbells and barbells, doesn't not make them free weights, I think you'd agree.

I don't understand what training you had that could possibly teach that you should not use free wights, I'd like to see the scientific study behind this.

If anyone wants my routine, all they need do is get a copy of "Sculpting her body perfect" by Brad Schoenfeld...since I use that for my base workout and I make no secret of it. It's an excellent book and will take a beginner through varios stages of weight training from conditioning to more advanced routines, alternatively members can read the "Articles and guides" section above which covers workouts designed for specific bodyparts as well.

The last thing a person needs to be told is not to use free weights unless they have been so instructed by a medical physician. I know many personal trainers, and none would advocate not using free weights until a client's bodyfat is lowered, very much the reverse in fact.

[5kgLifter]

I just realised that within the space of 2 posts you appear to have contradicted yourself Oliva. You mention that a female should not do weights until bodyfat levels are low, and in your second post you highlight that Madonna has had great results from free weights...

And I'm not against free weights, but you appear to come across that way.

so free weights rule IMO (and plenty of others' opinions)!

[5kgLifter]

In repsonse to your first post, I contacted Doug, a personal trainer, and his reaction was this:

"I hear this a lot, what these trainers are referring to is they dont want their clients "increasing body weight" by adding muscle tissue weight, the trainer wants these females to "lose weight" they dont understand that the free weights will in fact build muscle, increase calorie expenditure from the extra muscle, and alter the clients body composition. Most females only want to "lose" weight as quick as possible, training is not a quick fix, and the client has to understand that as the body will only allow a 1-2lb of fat loss per week, losing body fat is not a short term fix, but rather a longer term, body changing experience"

I'm assuming this is the view you take on weight loss and the use of free weights; if so, we will have to agree to differ.

[Trusylver]

I am with 5k completely on this, for a personal trainer to not make use of free weights makes me wonder about what qualifications and study they have done.