high school reunion in June, help me tone my arms and abs

[Anonymous]

Anonymous wrote:I lost the flab on my arms by losing overall weight. Nothing else worked.

How many pounds did it take to lose the arm flab?

[Anonymous]

Anonymous wrote:

Anonymous wrote:Just keep in mind:

You Can't Spot Reduce Fat

All the exercises listed above are great for building strength. But unless you lock in the diet, it'll just get the muscle bigger. And sometimes, the bigger muscle can give the illusion of being fat. For example, a PP suggested Hammer Curls. That's probably a bad suggestion for toning arms. They focus on the long head and are a great way to add size.

Also: abs are made in the kitchen, not the gym. Getting big and strong abs will just make your stomach look bigger.

+1 Also I work out every day, 3 days in the gym, 2 days barre, 1 day 5 mile walk. I'm also careful with my diet. I'm not sure I could achieve what you're trying to achieve in 2 months time. Not saying you won't make progress and that you won't notice a difference, just not sure it would be noticeable to others. You will however feel more confident, you'll walk taller and have a different energy about you.

PS - OP you're not vain. We all want to look good! Be proud of what you've achieved thus far, and just keep going.

-1. I did just this - arms and abs for a couple months before an event. My arms looked more defined and clothes fell better. Stronger abs made my waist smaller even without weight loss. Arms looked more defined but also maybe a little wider because like I said I didn’t lose weight. I did look more fit, though. I was happy with the results. I bet you will be, especially at your weight, which is already great.

[Anonymous]

I started doing a plank everyday at the new year. I’m up to a daily 2 minutes. I’ve shrunk my waist an inch and my arms/neck/shoulders are more toned. It’s not a big change, but I feel like it’s done something for me and my fitness.

[Anonymous]

You absolutely need heavier weights. 10 min a day with light weights won't do anything.

I have pretty defined arms. I lift heavy 2-3 times a week. I also do pushups-those are actually the most beneficial for me. I'm 50.

[Anonymous]

You already have a peloton membership, use it! They have tons of strength workouts. Get some 3/5/10/15 pound dumbbells and do arm and core workouts! I do a 10 minute core after almost every ride and do one heavy strength workout and 1-2 arms and light weights a week and have been SHOCKED at the level of definition it has given.

And I say this as someone in a similar but less successful space than you haha (5'3, lost 50 pounds to get to 160). Weight training really helped me when I felt like my fitness was plateauing on the bike.

[Anonymous]

Anonymous wrote:You absolutely need heavier weights. 10 min a day with light weights won't do anything.

I have pretty defined arms. I lift heavy 2-3 times a week. I also do pushups-those are actually the most beneficial for me. I'm 50.

Would you mind sharing the actual number of the weights and the kind of circuit or routine you do for arms? I’m not able to do pushups (not OP) but modify on knees, or hold planks during pushup sequences on Heather Robertson YoutTube videos. I can’t get further yet and I am fairly disciplined at exercise at 48, and have the shorter version of OP’s stats (5’6 and hover around 128).

[Anonymous]

Anonymous wrote:

Anonymous wrote:Just keep in mind:

You Can't Spot Reduce Fat

All the exercises listed above are great for building strength. But unless you lock in the diet, it'll just get the muscle bigger. And sometimes, the bigger muscle can give the illusion of being fat. For example, a PP suggested Hammer Curls. That's probably a bad suggestion for toning arms. They focus on the long head and are a great way to add size.

Also: abs are made in the kitchen, not the gym. Getting big and strong abs will just make your stomach look bigger.

+1 Also I work out every day, 3 days in the gym, 2 days barre, 1 day 5 mile walk. I'm also careful with my diet. I'm not sure I could achieve what you're trying to achieve in 2 months time. Not saying you won't make progress and that you won't notice a difference, just not sure it would be noticeable to others. You will however feel more confident, you'll walk taller and have a different energy about you.

PS - OP you're not vain. We all want to look good! Be proud of what you've achieved thus far, and just keep going.

There's not really a need to keep going. She's 48 and at her optimal weight for her height, likely in the throes of perimenopause. Any significant changes will likely only come from significant calorie restriction.

[Anonymous]

You need to count your macros to lose fat and gain more muscle, coupled with strength training and some cardio. You don't need to run or do anything too strenuous on the cardio, but aiming for 30-40 minutes of powerwalking each day will do.

You can use the macros calculator on Macros, Inc.'s website.

You'll probably be surprised that you need to eat a LOT more protein each day. Once you count your macros, you'll realize that you have to cut out some fat and carbs out of your diet if you want to be in the fat loss zone. Try it for a month and see if you can notice a difference in your body.

You should strength train at least 4 times a week- lower body, upper body, lower body, upper body.

[Anonymous]

Anonymous wrote:I started doing a plank everyday at the new year. I’m up to a daily 2 minutes. I’ve shrunk my waist an inch and my arms/neck/shoulders are more toned. It’s not a big change, but I feel like it’s done something for me and my fitness.

Do you do high or low plank?

[Anonymous]

Anonymous wrote:That's great work!

I started weight training about 9 months ago with bodypump, but have since migrated to the weight area. I got some definition with bodypump, but would like to actually get stronger.

To build muscle, you actually need to eat more. You need to to eat a lot of protein and lift much heavier weights. I strength train 4x a week and spend about an hour each time focused on an area (ie, back/biceps, chest/triceps/shoulders, etc).

I still look like a mom, but am definitely stronger now. My arms look more toned at least. Good luck!

I’m interested in bodypump classes, can you recommend a gym?

[Anonymous]

Anonymous wrote:

Anonymous wrote:I started doing a plank everyday at the new year. I’m up to a daily 2 minutes. I’ve shrunk my waist an inch and my arms/neck/shoulders are more toned. It’s not a big change, but I feel like it’s done something for me and my fitness.

Do you do high or low plank?

Low plank. My DH is a marine so he does a daily 4 minute plank. It’s been a fun thing to try and keep our daily streaks going.