Written by James Cooper
Last Updated

We all want a toned, lean arm, but how long do we need to work on them for? And what are the best exercises that will help us achieve this goal? It would help if you started with cardio and weights (especially heavy weights) because these are both excellent ways to build muscle. You might also consider adding in some wrist curls, bicep curls, dips, or pushups just for good measure!

You can tone your arms in a variety of ways. Since toning is a relative term, it’s best to think about what you’re comparing your arm muscles to. For example, suppose your arms are already well-developed from regular weight training. In that case, the idea of “toning” them might mean achieving a more solid look or feel or more excellent definition (for women, this means having defined triceps and biceps but not bulging muscles).

Weight Training to Tone

If you want to tone your arms without adding bulk, you should start thinking about how much weight you’re lifting. If you’ve already been steadily increasing the number of weights you lift at the gym over time, you should stay at that level of weight for a month or two before beginning to decrease the number of weights you’re using. This will give your muscles enough time to get used to this higher weight and thus tone up.

You may also try: Running with Weights: Benefits & Safety Precautions

It may sound counterintuitive, but too much cardio can make it harder to fit into smaller clothes! You see, when you do cardiovascular exercises, you’re actually burning a lot of calories and thus a lot of fat. Still, the thing is that this will also encourage your body to retain as much water as possible to store these calories for future use. When you have more water weight than usual on your arms, it can make your muscles appear bulkier or more significant than they are.

On the other hand, when weight training, you don’t burn as many calories, and your body is less likely to retain water. Thus, if you want to tone arms, you should start by lifting more than cardio exercises.

Wrist Curls, Bicep Curls & More

The best way to tone arms is by doing exercises that you can do without too much equipment. Weight training, pushups, and dips are all excellent examples of this. You might also try doing wrist curls or bicep curls with dumbbells or hand weights to ensure your muscles are well toned.

For beginners, it’s probably best to start with simple pushups or dips. Weight training is also a good idea but requires that you use weights in the gym regularly. If you’re not used to regular weightlifting, it can be challenging at first since your muscles need time to adjust and catch up.

Cardio

If you want to tone your arms but can’t seem to do it without bulking up, then try including more cardio into your daily routine. You can start with brisk walks or jogging or even invest in a treadmill. You mustn’t push yourself too hard initially because your muscles will begin to bulk up to protect you if your heart rate gets too high for too long. You want to be sure that you’re giving yourself plenty of time to rest between exercises and short breaks throughout the day (for example, taking five minutes before and after meals) so that your body has enough time to recover.

Find out: How Long to Wait After Eating to Run

Even if you don’t want to lose weight, you can tone your arms with cardio exercises. The main goal here is to burn calories to have less stored fat on your body, which will create the illusion of toned arm muscles. If you’re going for this look, it’s best to do your cardio in the morning before breakfast so that you have enough time to burn off those calories.

Don't Forget Your Other Body Parts!

If you want to tone your arms, don’t forget that this is only one body part. You should also do some leg exercises and start thinking about your abdomen and lower back as well. It’s not just about the arms – you need a complete workout routine that will tone up all of your body.

Final Thoughts

There is no set time frame for toning arms; the more you work out and focus on this goal, the faster it will happen. You should also remember that weight training and cardio are both excellent ways to tone your muscles without bulking them out too much (in fact, you’re better off doing less cardio if you want to avoid bulking your muscles).

Remember: You won’t see results overnight, and toning your arms is going to take a lot of time and effort. You should also keep in mind that you can achieve a toned look even if your muscles aren’t perfect – the important thing is that they’re fit and healthy, not huge and bulky!

If you want to quicken the pace at which you see changes from working out, consider taking a supplement that can help you bulk up or tone your muscles more rapidly, such as the highly popular whey protein.


Sources:

https://www.britannica.com/animal/fish
https://www.aadda.org/index.php?option=com_content&view=article&id=174%3Athe-usaidd-in-india&catid=1%3Aprograms&Itemid=2
https://www.livestrong.com/article/181075-the-benefits-of-weighted-vests/
http://fitnessbuzzer.com/exercises-for-toning-arms
https://www.shapefit.com/arm-exercises.html
https://www.prevention.com/fitness/workouts/how-to-tone-your-arms-fast#slide=1
https://www.shapefit.com/arm-exercises.htmlhttp://fitnessbuzzer.com/top-10-best-ways-to-tone-arms

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