As we get older, certain parts of our bodies start to get out of shape including the upper body. If you have flabby arms, you might not be happy with the way you look. However, just because you’re in your senior years doesn’t mean you can’t get those arms back into shape and toned.
Can Old Flabby Arms Be Toned?
Here’s some good news. Even if you have arms that are out of shape with flabby underarms, you can get them back into shape. However, you first need to do targeted arm exercises to build muscle. Adding more muscle is essential, and it can help your arms get nice and toned.
Once you have put in the work and started to add muscle tissue, then you can focus on losing weight. The weight will come off from all over your body, revealing the toned arms that you want.
Even better, by adding more muscle to the body and then losing weight, it won’t just be your arms that are more toned. It will be your full body. You will look better and feel better.
Before getting into what you need to do to start making these changes to your body, though, let’s look at what causes upper body fat to accumulate on the arms in the first place.
What Causes Upper Arm Fat?
For most people, it’s not just one thing that causes them to accumulate fat along their arms and other parts of their bodies. It’s several factors and many of them are related to age.
As we get older, things start to slow down. Not just how fast we can get around, but also our metabolic process. Having a slower metabolism means that you aren’t burning as many calories as you used to burn even when you are doing the same amount of activity.
Of course, many older folks also end up exercising less because they don’t feel like getting out and doing as much. They don’t have the same amount of energy that they used to have. However, if you were to exercise more, funny enough, you would end up having more energy.
Having reduced activity and not getting as much exercise eventually starts to lead to fat deposits on the arms. Since you aren’t working out like you once did, you don’t have as much muscle to help burn fat, thus those fat deposits. The right fuel in your body can help ensure you are building muscle and burning fat.
What Diet Will Help Me Lose Arm Fat?
This is a common question, but the answer is that no diet will specifically target arm fat. Instead, you have to rethink your dietary lifestyle. This often means making some changes.
For example, you will want to watch your calories. Don’t eat more than you need to feel full, and make sure that you are choosing high-quality foods. Stay away from sugar and processed food.
Additionally, make sure you are eating breakfast each day. This gives you the energy you need and helps reduce the desire to snack on unhealthy food later in the day.
When it comes to the types of food you need to add to your diet, stick to fresh fruits and vegetables along with protein. Remember, protein is the building block of muscle, and you want to build muscle to get those nice, toned arms. Of course, you also need proper exercise.
Exercises to Tone Upper Arms
Below, you’ll find some upper body exercises that you can use to help you build muscle and start toning your arms. Remember, when you are starting, you can reduce the number of sets and repetitions you do to match your current level of physical fitness. When you get stronger and have more endurance, you can increase them.
Lift Weights
Lifting weights encompasses many different types of exercises that can benefit the arms, as well as the rest of the body. Bench presses, for example, work the chest. However, they also work your triceps and the front of your shoulders.
When trying any weightlifting exercise, be sure that you know how to do it properly and safely before beginning. Because lifting weights can take a lot out of you, make sure you get proper rest and allow your muscles to heal between days that you lift.
Tricep Dips
Not working the triceps and upper arms is one of the main causes of flabby arms. This exercise will help immensely.
- Put your hands shoulder-width apart on the edge of your couch, keeping your palms down and your fingers facing forward.
- Extend your legs in front of you and keep your arms straight.
- Lower your body with elbows slightly bent until you reach a 90-degree angle.
- Push your body back up to the starting position.
- Repeat eight to 12 times and then rest.
- Perform three more sets.
Bicep Curls
Bicep curls are ideal for the arms, and one of the best weight training exercises you can do. If you don’t have dumbbells, you can use other objects around the house. Make sure you have the same amount of weight in each hand.
- Stand with feet about shoulder-width apart with the knees slightly bent.
- Curl the dumbbells upward, squeezing your biceps as you go. Make sure you have controlled movements rather than jerky movements.
- Once the dumbbells are at the top position, slowly lower them to the starting point.
- Repeat 10 to 12 times.
- Rest for 20 seconds and then complete three more sets.
Push-Ups
Push-ups are great for the chest and the arms. Just make sure you are doing them the right way. If you can’t do a regular push-up, don’t worry. You can keep your knees on the floor until you get stronger.
- Your hands should be just outside of shoulder-width apart at chest level.
- The feet should be hip-width apart and parallel to each other.
- Keep the hips in line with the shoulders, and the lower back should have a slight, natural curve to it—it shouldn’t be as straight as a board.
- Lower your body so your elbows are at 90-degree angles pointing outward and push yourself back to the starting position.
- Do as many as you can and then rest for 20 to 30 seconds.
- Do three more sets.
Side Plank
Planks work the core, and you can get your arms into the action, as well.
- Lie on your right side with your legs extended and stacked on top of one another.
- Keep the elbow of your right arm under your shoulder and ensure your head is in line with your spine.
- The left arm should be aligned along the left side of your body.
- Engage your abdominals and steady the core.
- Lift your hips and knees from the mat while exhaling, resting on your right arm. The key is to keep the body straight, which will work more muscles.
- Raise your left arm above your head and hold the entire position for as long as possible.
- Return to the starting position, change sides, and repeat.
Scissors
This is another simple exercise to start toning the arms.
- Stand up straight with your feet a bit more than shoulder-width apart.
- Move your arms out to the sides and then bring them to the front. One hand should overlap the other, so it looks similar to the letter X.
- Return the arms to the starting position.
- Repeat 20 times.
- Rest for about 20 seconds, and then do three to five more sets like this.
As you can see, it’s possible to get the toned arms you want, even when you are in your senior years. However, you need to be willing to commit to eating right and getting exercise. Build the muscles and then shed the fat. You’ll be happy with how your arms look in the mirror.
