Flabby Arms- Please Help!

[Anonymous]

I don’t agree about the calorie deficit method. I am 5’6” and weigh 121 lbs. It’s my age —67! In the summer, a little self tanner minimizes and ultimately, I opted for a short sleeve mother of the groom dress.

[Anonymous]

Anonymous wrote:It is impossible to spot reduce. If you want to lose fat in your arms you just have to continue to be in a calorie deficit to reduce your overall body fat and eventually, based on your genetics, you'll begin to burn the fat in your arms.

There are no exercises that can help. Any suggesting types of arm workouts are complete clowns that should be ignored. Again, spot reducing fat is impossible. It is entirely based on genetics.

OP I disagree with most of what you said. I am not trying to "spot reduce". There is nothing to "reduce", I'm 5'9 and 125lbs so calorie deficit is literally the last thing I should be doing. I'm 57, I work out 6-7 days a week, also I'm not skinny-fat so my overall body fat % is not the problem here. I'm just at the age where this stuff starts to happen at a more rapid pace, so I'm trying to delay the eventuality of what's going to happen to every single one of us should we have the luck to live so long.

I also completely disagree with your "clowns" comment. I am not spot reducing! I'm looking to BUILD MUSCLE. I know there are certain exercises one can do to build muscle in your arms. Push ups, bench press, tricep kickbacks and dips - I know this because I was able to do it before, but then my gym closed so I was simply looking for at home options.

[Anonymous]

Anonymous wrote:

Anonymous wrote:It is impossible to spot reduce. If you want to lose fat in your arms you just have to continue to be in a calorie deficit to reduce your overall body fat and eventually, based on your genetics, you'll begin to burn the fat in your arms.

There are no exercises that can help. Any suggesting types of arm workouts are complete clowns that should be ignored. Again, spot reducing fat is impossible. It is entirely based on genetics.

OP I disagree with most of what you said. I am not trying to "spot reduce". There is nothing to "reduce", I'm 5'9 and 125lbs so calorie deficit is literally the last thing I should be doing. I'm 57, I work out 6-7 days a week, also I'm not skinny-fat so my overall body fat % is not the problem here. I'm just at the age where this stuff starts to happen at a more rapid pace, so I'm trying to delay the eventuality of what's going to happen to every single one of us should we have the luck to live so long.

I also completely disagree with your "clowns" comment. I am not spot reducing! I'm looking to BUILD MUSCLE. I know there are certain exercises one can do to build muscle in your arms. Push ups, bench press, tricep kickbacks and dips - I know this because I was able to do it before, but then my gym closed so I was simply looking for at home options.

Oh wow. Your BMI is 18.5. That is very low, especially for in your late 50s. You need to gain muscle all over, not just your arms. Lift heavy weight, more than body weight resistance and stop doing cardio more than 2-3 days per week. You also need to be eating enough protein and an overall calorie surplus to gain muscle.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:It is impossible to spot reduce. If you want to lose fat in your arms you just have to continue to be in a calorie deficit to reduce your overall body fat and eventually, based on your genetics, you'll begin to burn the fat in your arms.

There are no exercises that can help. Any suggesting types of arm workouts are complete clowns that should be ignored. Again, spot reducing fat is impossible. It is entirely based on genetics.

OP I disagree with most of what you said. I am not trying to "spot reduce". There is nothing to "reduce", I'm 5'9 and 125lbs so calorie deficit is literally the last thing I should be doing. I'm 57, I work out 6-7 days a week, also I'm not skinny-fat so my overall body fat % is not the problem here. I'm just at the age where this stuff starts to happen at a more rapid pace, so I'm trying to delay the eventuality of what's going to happen to every single one of us should we have the luck to live so long.

I also completely disagree with your "clowns" comment. I am not spot reducing! I'm looking to BUILD MUSCLE. I know there are certain exercises one can do to build muscle in your arms. Push ups, bench press, tricep kickbacks and dips - I know this because I was able to do it before, but then my gym closed so I was simply looking for at home options.

Oh wow. Your BMI is 18.5. That is very low, especially for in your late 50s. You need to gain muscle all over, not just your arms. Lift heavy weight, more than body weight resistance and stop doing cardio more than 2-3 days per week. You also need to be eating enough protein and an overall calorie surplus to gain muscle.

Yes I acknowledge that, which is why I've been focusing on lifting more. I only do 2 days of cardio. I know I don't need more than that. I've also increasing my protein consumption by quite a bit. But I'm not here to debate my weight, I just wanted ideas on what to do at home while I find my new gym. Only reason I even mentioned my weight was because the PP said I needed to go into a calorie deficit, which I know I do not.

[Anonymous]

Eat meat

[Anonymous]

Anonymous wrote:Eat meat

I do. I'm not vegan, nor vegetarian. I eat a lot of eggs, 2-3 a day. I eat chicken or fish every day, and red meat a few times a month. Again I am just looking for at-home options for my arms that's it.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Do you lean toward apple shape? It might just be how your fat is distributed and/or exacerbated by the changes with menopause

No I have a slim shape with no belly fat. It's absolutely related to my lack of lifting weights for the last month, I'm just shocked at how quickly it happened. I'm going to start to doing daily pushups and tricep dips until I find a new gym. I live in a small town where large chains are not allowed to come in plant their flab - from fast food, to big box - which is great except that I'm forced to rely on small mom/pop gyms which have a hard time competing with increased rents etc., so they end up closing.

This and look up other bodyweight exercises, extremely effective if you are consistent.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:It is impossible to spot reduce. If you want to lose fat in your arms you just have to continue to be in a calorie deficit to reduce your overall body fat and eventually, based on your genetics, you'll begin to burn the fat in your arms.

There are no exercises that can help. Any suggesting types of arm workouts are complete clowns that should be ignored. Again, spot reducing fat is impossible. It is entirely based on genetics.

OP I disagree with most of what you said. I am not trying to "spot reduce". There is nothing to "reduce", I'm 5'9 and 125lbs so calorie deficit is literally the last thing I should be doing. I'm 57, I work out 6-7 days a week, also I'm not skinny-fat so my overall body fat % is not the problem here. I'm just at the age where this stuff starts to happen at a more rapid pace, so I'm trying to delay the eventuality of what's going to happen to every single one of us should we have the luck to live so long.

I also completely disagree with your "clowns" comment. I am not spot reducing! I'm looking to BUILD MUSCLE. I know there are certain exercises one can do to build muscle in your arms. Push ups, bench press, tricep kickbacks and dips - I know this because I was able to do it before, but then my gym closed so I was simply looking for at home options.

Oh wow. Your BMI is 18.5. That is very low, especially for in your late 50s. You need to gain muscle all over, not just your arms. Lift heavy weight, more than body weight resistance and stop doing cardio more than 2-3 days per week. You also need to be eating enough protein and an overall calorie surplus to gain muscle.

Yes I acknowledge that, which is why I've been focusing on lifting more. I only do 2 days of cardio. I know I don't need more than that. I've also increasing my protein consumption by quite a bit. But I'm not here to debate my weight, I just wanted ideas on what to do at home while I find my new gym. Only reason I even mentioned my weight was because the PP said I needed to go into a calorie deficit, which I know I do not.

You will not gain muscle unless you are eating a calorie surplus. You can eat tons of protein, but you cannot build muscle without extra calories overall, not just increasing protein

[Anonymous]

Sound like you're very thin and fit. So you might consider talking to a surgeon about it.

[Anonymous]

Invest in some 10, 15, and 20’pound dumbbells for home, then find online videos (or peloton, which is what I use). It’s good to have options at home even when the gym reopens.

[Anonymous]

Anonymous wrote:I've been doing this video for years, and it seems to help keep my arms toned.

I just did this while waiting for a zoom appointment, thanks for sharing! Any other good videos you recommend?

[Anonymous]

Sound like you're very thin and fit. So you might consider talking to a surgeon about it.

[Anonymous]

This is a good set of arm club exercises.

https://www.instagram.com/reel/Cyg5y9mMuMh/?igshid=MzRlODBiNWFlZA==

[Anonymous]

Sorry—meant arm flab.

Anonymous wrote:This is a good set of arm club exercises.

https://www.instagram.com/reel/Cyg5y9mMuMh/?igshid=MzRlODBiNWFlZA==

[Anonymous]

Anonymous wrote:

Anonymous wrote:I've been doing this video for years, and it seems to help keep my arms toned.

I just did this while waiting for a zoom appointment, thanks for sharing! Any other good videos you recommend?

Sure! I really like this one because I hate floor exercises and I do think it is effective.