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A Revolutionary Women's Arm Toning Workout
There is some new research out that might give us some handy tips on how to speed up the arm toning process. This workout is an idea I have about how we can tone our arms in a much more effective manner.
A Revolutionary Women’s Arm Toning Workout
The idea is simple. Some new research has pointed to the fact that if you perform cardio for 20 minutes and then go and workout a certain muscle group with weights and then finish with 20 minutes more cardio you can actually burn fat off of the area you worked out a lot faster.
Using this principle, then, I have started getting some people I know to try it with the arms. If you want to try it as well this is what you can do:
1. Start with 20 minutes of “arm” cardio
The idea here is to use a form of cardio that mainly involves the arm muscles. The best exercises you can do are:
- Rowing
- Skipping
- Boxing
These exercises are very arm orientated so 20 minutes will get the muscles pumping, the blood flowing and the glycogen levels a little bit depleted.
2. A weights workout for the arms
The next thing to do as soon as the cardio section is finished is to jump into a weights workout for your arms. You could focus on the biceps and the triceps or just do one. Try and do a few sets of exercises like:
- Bicep curls
- Tricep dips
- Tricep kickbacks
- Hammer curls
- Cable pressdowns
- Etc.
The research points to the fact that this weights session will cause glycogen stores in your arms to deplete so that when you get back into the cardio you will burn more fat off of that area. Whether it works or not, I am not sure. However, the logic behind it seems to make a lot of sense.
3. Final 20 minutes of cardio
I think at this point it doesn’t matter too much whether the cardio is “arms” related or not. You will probably be pretty sore by this stage and not too keen on getting back on the rower or skipping rope. However, try to do another 20 minutes of moderate cardio to get the fat stores firing. This is where the magic will happen.
The final result is supposed to be some toned arms as the workout would have (over a period of weeks) burned more fat from the arms as well as developing muscle with the weights workout.
Conclusion
We are all so attached to the idea that you CANNOT spot reduce. This study, however, is telling us different. We all want to burn fat off of certain areas of our body so why not test it out and see whether it works. What do you have to lose?
Comments on this article:
| chat said: | Wow thanks for the tip! So how many times a week do we need to do this? |
| RT said: | Chat - Start with twice a week with a few days rest inbetween. I don't think you'll need much more if you are doing other workouts. RT |
| chat said: | I tried it yesterday. I started rowing for 20 mins then worked on my biceps and triceps. Then ran in the treadmilll for another 20 mins then worked on my abs. I was so tired by the end of it! So if this is true with the arms, would the same notion applies for the legs? |
| RT said: | Chat - AWESOME! I love hearing about people trying the stuff they read about on blogs. Actually, the study was initially done with the legs. It was done on an exercise bike and showed that more fat was burned in the glutes during that workout. They claim it has something to do with depleting sugar stores as well as heat in the area. I'm not so sure about the heat thing. Great stuff! RT |
| maritoni said: | details.. i mean, how to do it. the different steps to follow in doing it. thanks! |
| RT said: | Maritoni - try this post http://realwomensfitness.com/upper-body-exercises/womens-beginner-arm-toning-workout/ If that doesn't cover you do a search for "Arm toning series" we did a massive series on everything to do with women's arms workouts. Hope this helps. RT |
| Amanda said: | I am getting married in less than 3 months and I am looking for a routine where I can work the backs of my arms I do spinning at the gym like 3 times a week, but I need a routine that I can do for like 1/2 hour to an 1 hour at the gym or at home in order to tone my arms in time. do you have any suggestions? |
| Britt said: | Wow im going to try this with my arms and legs. ill hit you back in a month . |
| AmyJo said: | Can you provide a site where we can read the actual research? Thanks. |
| kim said: | Can you please give the specific workout for the legs, too? Thanks |
| rgkalon said: | Hi, I've recently started arm excercises and am a newby. I wanted some advice on what is an ideal weight for dumbells for bicep training? I mean I'm only starting with 5lbs, is that too less? thanks for the great advice. |
