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Weight Loss Forum / General Topics / May 2004Best exercise to work on ARMS?
Hi all -- More questions on diet and health. This time, exercise. I know you cannot spot reduce; that's been proven. However, I'm wondering if there are any good exercises that seem to slim the arms a bit? Mine aren't exactly big, they just look a little pudgy and undefined -- especially from the back in sleeveless things. Is this just a matter of cutting down on body fat all over or are these things I can do in addition to regular health management? Is there something I can do from home for this? Weights? Push ups? I just don't want them to get bigger (I tend to bulk easily so please keep that in mind). Thanks! > Hi all -- > [quoted text clipped - 3 lines] > aren't exactly big, they just look a little pudgy and undefined -- > especially from the back in sleeveless things. Your arms would look less pudgy is you grow bigger muscles. > Is this just a matter of cutting down on body fat all over or are > these things I can do in addition to regular health management? > > Is there something I can do from home for this? Weights? Push ups? I > just don't want them to get bigger (I tend to bulk easily so please > keep that in mind). If reduction of fat on yoru arms is your goal, I am not aware of anything you can do to spot reduce. If your goal is to have better looking arms, I would subjectively consider more muscular arms to be better looking, so I would suggest bulking up the arm muscles. Pushups and pullups are good and cheap exercises that can be done at home or in parks etc. Also, if you do bulk up the muscles easily, it is a good idea to do that as it could marginally help with weight loss (and make you lose fat as opposed to muscle). ---------------------------------------------------------------------------- @ @ @ Please forgive my typos as my right hand is injured. @ @ @ char*p="char*p=%c%s%c;main(){printf(p,34,p,34);}";main(){printf(p,34,p,34);} "It's never too late to have a happy childhood." >Hi all -- > [quoted text clipped - 3 lines] >look a little pudgy and undefined -- especially from the back in sleeveless >things. Bicep curls Bent over rows Tricep kickbacks Overhead press delt flys (also helps define the back) http://www.exrx.net/Lists/ExList/ArmWt.html http://www.exrx.net/Lists/ExList/ShouldWt.html http://www.exrx.net/Lists/ExList/ForeArmWt.html http://www.exrx.net/Lists/ExList/BackWt.html >Is this just a matter of cutting down on body fat all over YES > or are these things >I can do in addition to regular health management? Yes >Is there something I can do from home for this? Weights? Push ups? I just don't >want them to get bigger (I tend to bulk easily so please keep that in mind). Weights. Gets some dumbell free weights - you can get a small set of interchangable plate/dumbell set of up to 50lbs for about $50 at any sporting goods store or discount store like Walmart. This is a good start. For starters, start with lighter weights ... The first few weeks I did delt flys I did w/ 2lb weights. Worked up to 10. Another thing for starting. FORM!!! Also, low weight - high rep will work well for beginners, then as you increase weight you can decrease the reps and do normal rep/set groups. Good references to look into: www.stumptuous.com/weights.html http://www.exrx.net/Exercise.html has anyone put out a good beginning weight lifting video yet? --: Good references to look into: : www.stumptuous.com/weights.html : http://www.exrx.net/Exercise.html >has anyone put out a good beginning weight lifting video yet? There are quite a few out there. Denise Austin, Kathy Smith are 2 i cna think of off the top of my head. They are good for beginners who want to learn on their own. Exrx gives video clips of each of the exercises too. My best advice to someone who is learning, spend the $65 and get a session with a personal trainer. i will check out those videos.............that last time i checked, they combined weight lifting with YOGA! NOT!!!!!!!!!!!!!!!!!!!!!!!!!  Signaturerosie is ANYONE surprised by this: http://story.news.yahoo.com/news?tmpl=story&cid=514&e=7&u=/ap/20040511/ap_on_el_ pr/medicare_card_politics : >has anyone put out a good beginning weight lifting video yet? : [quoted text clipped - 6 lines] : My best advice to someone who is learning, spend the $65 and get a : session with a personal trainer. > i will check out those videos.............that last time i checked, > they combined weight lifting with YOGA! I've never seen that! So I don't know what videos you are referring to. while i am looking around, i post it if i find it...................what a joke, EVERYONE trying to get in on the YOGA phase.................. : > i will check out those videos.............that last time i checked, : > they combined weight lifting with YOGA! : : I've never seen that! So I don't know what videos you are referring to. > : > i will check out those videos.............that last time i > checked, > : > they combined weight lifting with YOGA! i went back to my old video site and found: WEIGHTLIFTING FOR DUMMIES in video form....................ordered it! the site: www.collagevideo.com <weightlifting recommendations snipped> While I'm a big weightlifting fan, and think these are great recommendations, I must point out that none of them will make your arms smaller, or specifically reduce fat in the arm area. What they will do is make your arms more shapely and attractive. Chris (who has rather big, but I think nice-looking, arms) 262/152/ (145-150) ><weightlifting recommendations snipped> > [quoted text clipped - 5 lines] >Chris (who has rather big, but I think nice-looking, arms) >262/152/ (145-150) Well, combined with diet... and depending on the actual content of the arms, and if the person is new to weight lifting... it can have an affect on the size of the arms. :-) <<< speaking from experience <<< I'd suggest aerobics - slims you all over. Walk fast and pump your arms. Consider buying a treadmill for your house. Try to work up to one hour daily. Who has the slimmest arms? Marathon runners - their arms look like sticks. Note - the amount of fat you can pinch under your triceps (below biceps) is a good indicator of overall body fat for women. The ideal: less than one inch. For men, it is their waistsize - size 40 is considered obese for men, 35 for women. > Hi all -- > [quoted text clipped - 11 lines] > > Thanks! >For men, it is their >waistsize - size 40 is considered obese for men, 35 for women. I've always thought these numbers sort of stupidly arbitrary, since they seem to be offered independently of height or build. Certainly a waist of 40 inches is far more likely to indicate obesity in a small-boned man of 5'5" than in a large-boned man of 6'5". Chris (29") > >For men, it is their > >waistsize - size 40 is considered obese for men, 35 for women. [quoted text clipped - 5 lines] > > Chris (29") Oh, and to add to this - for a female like myself, for my height, a weight over 155lbs is considered obese. Yet when i was 155lbs my waist was only 28"... no where near the numbers brad posted. Jayjay and Chris, You're both lucky not to have the "apple" shape and store fat around your belly like I do. At 37 inches I'm close to the "obesity" marker for men at 40 inches. I agree it doesn't seem fair to define 40 inches as obese for men regardless of height, etc. I suppose the primary care docs need simple measurements. BTW on one of the morning shows today a diabetic woman was "cured" by removing her belly fat from around her internal organs - just 3 pounds, but that internal belly fat produces harmful hormones, apparently. In 5 years or so they may have it figured out. > > >For men, it is their > > >waistsize - size 40 is considered obese for men, 35 for women. [quoted text clipped - 9 lines] > over 155lbs is considered obese. Yet when i was 155lbs my waist was only > 28"... no where near the numbers brad posted. >Jayjay and Chris, > [quoted text clipped - 3 lines] >inches as obese for men regardless of height, etc. I suppose the >primary care docs need simple measurements. BWAHAHAHAHAHAH.... I love that line.... "I suppose primary care docs need simple measurments".... simple measurements for simple minds. :) >>Jayjay and Chris, >> [quoted text clipped - 9 lines] > > simple measurements for simple minds. :) Let me pose a question. Would a 6'5" man with a 44 inch waist be considered healthy? Obviously, a waist measurement should be related to height to get a more proper idea of how disproportionaly fat the person is. That said, people's waist size varies a lot more than their height. 95% of men are probably between 5'3" and 6"2". http://www.shortsupport.org/Research/analyzer.html That's 17% difference. Waist sizes are probably (just making a guess) between 28 and 50 inches for most men, that's 78% difference. So, a difference in height does not compensate for a difference in waist size, all that much. ---------------------------------------------------------------------------- char*p="char*p=%c%s%c;main(){printf(p,34,p,34);}";main(){printf(p,34,p,34);} "It's never too late to have a happy childhood." >Let me pose a question. > >Would a 6'5" man with a 44 inch waist be considered healthy? I don't know, really. But I thought the number we were talking about was 40 inches. And I'm sure this depends on the man's build as well as his height. Some 6'5" men are no wider-boned than men of more average height, whereas others are proportioned similarly to much shorter men, but on a larger scale, so that their frame size is quite a bit bigger. >Obviously, a waist measurement should be related to height to get a >more proper idea of how disproportionaly fat the person is. That said, [quoted text clipped - 8 lines] >inches for most men, that's 78% difference. So, a difference in height >does not compensate for a difference in waist size, all that much. Of course waist sizes differ more, as many people are overfat as a result of poor eating habits, whereas no one gets to be "overtall" through overeating. So the variance in height is just what comes with nature, and isn't influenced by one's behavior. But clearly there is some degree of natural variance in frame size -- and hence waist size -- as well. It's probably closer to the 17% difference in heights. 17% is still significant. It means that if 40 inches is the indicator of obesity in a medium-sized man, the boundary might be closer to 36 inches for a short man and 44 inches for a tall one. Chris >>Let me pose a question. >> [quoted text clipped - 28 lines] > of obesity in a medium-sized man, the boundary might be closer to 36 > inches for a short man and 44 inches for a tall one. No doubt, you are correct i nthat waist size should be adjusted for height. To argue with that would be preposterous. But, my point is, the effect of this adjustment would not be very dramatic. Signature---------------------------------------------------------------------------- char*p="char*p=%c%s%c;main(){printf(p,34,p,34);}";main(){printf(p,34,p,34);} "It's never too late to have a happy childhood." Waist circumference is superior: "The waist-to-hip ratio (WHR) also has been used in a number of epidemiologic studies to show increased risk for diabetes, coronary artery disease, and hypertension (500). However, waist circumference has been found to be a better marker of abdominal fat content than is WHR (85). Whether WHR imparts any independent information about disease risk beyond waist circumference is uncertain, but between the two, the waist circumference appears to carry greater prognostic significance. Therefore, in clinical practice, abdominal fat content should be assessed and followed by measuring waist circumference." http://www.nhlbi.nih.gov/guidelines/obesity/e_txtbk/txgd/4112.htm > >Let me pose a question. > > [quoted text clipped - 31 lines] > > Chris |
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