Flabby old lady arms?!

[Hidden_Mickey]

I've been working out and I feel it in my arms but they don't look any different... It's been a year, so I think it's not working ! I am a working mom so I spend 20-30 minutes every morning doing cardio / strength training. I found a good upper body workout and recently increased my weights from 5 to 8 pounds. So far I have been afraid to hurt myself, but obviously I haven't been doing enough. So, what do I do to get arms like Madonna?! How long should I work out for when I work my arms? How many reps? I know to take a day off in between. Any advice would be appreciated!

 

[hereyago]

Ok, describe what you are doing that will help.

 

[JessicaR]

Make sure you are working both your triceps and biceps. What are you doing? Bands work great if you dont have machines. I like every other day and work the muscle group to failure.

 

[Hidden_Mickey]

Ok, describe what you are doing that will help.

It's an upper body workout. Flies, biceps, push ups... uh, can't remember what else!

If you want to see it, it's on Exercise TV . TV

It's the Desperate Housewives 20 minute upper body workout with Jon Spencer Ellis. Free!

I think maybe I'm not doing enough reps? I definitely need more tricep work.

 

[hereyago]

Ok, go to Youtube.com and type in Denise Austin Arms workout. Back in the day before I let myself get all out of shape, I exercised to her. And I had the indentions like Madonna.

I need to go on Amazon and order some of her dvds. It was so long ago that I worked out where she only had videos. yikes. but she has a good series of workouts.

I also want to try Harvey the drill sgt. guy from celebrity fit club for more of a boot camp aspect to get my body back in shape. I had cut out the sodas and good stuff and drinking water, but haven't yet started an exercise routine.

Good luck, you can do it.

 

[MerMom60_94]

I have a couple of things I would say. First off, I have had more than one trainer tell me it takes around four years of hard work to transform your body. I have been working out for three years and am still seeing changes taking place, so don't get discouraged. Just keep working hard at it!

Second thing is, I have the arms you are looking for. The first trainer I worked with believed in heavy weights, low reps. It is when I was going to her that I used to get lots of comments on my arms. She, after a while, had me up to 20 pound weights. Starting out I was around 8 pounds. I agree with working muscle groups alternate days so your muscles get a rest in between.

Third, make sure you eat something healthy within 20 minutes of working out. It will go straight to your muscles. In order to develop muscles you have to make sure you are getting enough calories and nutrients to them. A lot of women diet and cut way back on their calories while they are working out and if you cut back too much you won't see the results you are after.

 

[Hidden_Mickey]

I have a couple of things I would say. First off, I have had more than one trainer tell me it takes around four years of hard work to transform your body. I have been working out for three years and am still seeing changes taking place, so don't get discouraged. Just keep working hard at it!

Second thing is, I have the arms you are looking for. The first trainer I worked with believed in heavy weights, low reps. It is when I was going to her that I used to get lots of comments on my arms. She, after a while, had me up to 20 pound weights. Starting out I was around 8 pounds. I agree with working muscle groups alternate days so your muscles get a rest in between.

Third, make sure you eat something healthy within 20 minutes of working out. It will go straight to your muscles. In order to develop muscles you have to make sure you are getting enough calories and nutrients to them. A lot of women diet and cut way back on their calories while they are working out and if you cut back too much you won't see the results you are after.

Four years, say what?!

 

[wildernesslodgelover]

Four years, say what?!

yeah, that had me crying in my cup of coffee!!!

But the other two comments I agree with 100%. That you should be lifting heavy weights...so that you can only do 10 or 12 reps...the last few reps should be HARD.

Also, eating something high in protein right after working out. This is where a protein shake comes in...it is cheaper to buy the powder and make on, but I also keep the low carb Myoplex lite on hand. I am trying to stay away from "fake food" but this is the one thing I allow only because it gets 20 grams of protein to my muscles quickly.

Also, unfortunately, genetics plays a big part! I am not sure I could ever have really cut arms. It takes a LOT for me to gain muscle, and I have always been a little thick, so at age 41, I think that layer of fat is kind of there to stay. But I can diminish it, and by building muscle I can make it appear firmer and more solid.

Anyway, good for you with your working out! I am trying to get back into the swing of things. I used to be so dedicated, but i have been kind of "eh" the past year...and it shows!

 

[MerMom60_94]

Four years, say what?!

OK, clarification. Four years to completely transform your body. That doesn't mean you won't see success in parts of your body, just for the transformation to be complete. I started out walking and losing weight in April 2007, joined a gym in October 2007, and started taking classes / using weights shortly thereafter. I started getting comments on my arms last spring. So, you will see results sooner than four years, but you will still have body parts that aren't quite where you want them to be. I have great biceps and shoulders but still would like to improve my triceps, for instance. I didn't mean to imply it will take you four years to see anything.

 

[DVC~OKW~96]

It doesn't take long to get some muscle definition if you are doing the exercises correctly.

Work outs for the "flabby underarm" will involve holding the raised arm close to your ear, with a weight in the hand (three pounds really is a good place to start). Lower the weight bending the elbow, behind the head, and then bring it back up to over your head. Doing this repeatedly will help.

If you cannot do that, get a strong tension band, and close the upper portion of it in a door (tie a knot in the end so it won't slip). Keeping your arm close to your body, grasp the band as high up as you can while being able to then pull your arm straight downward until it is full extended along your body (with the fist of your hand pointing directly to the floor).

Again, repetition is the key, and getting the right muscle group working. It doesn't take fancy equipment, expensive gym memberships, or pricey trainers.

 

[Christine]

Besides all these good tips, in order to get "cut" Madonna arms, I guarantee you, you have to get rid of any excess body fat. On top of just having a muscular type build, Madonna hasn't had an ounce of fat on her since the early 1990s. You can work those arms a ton, but if there is a layer of fat over them, the definition can be felt but not really seen.

 

[lustergirl]

I like to call them "bingo arms" and I have them as well.

 

[FireDancer]

The first thing that comes to mind is changing up your routine. Muscles adapt to work over time so if you are doing the same exercises with the same weights for a long period of time it starts to loose effectiveness.

Upping the weight or changing the arm angle for some of the lifts will shock the muscle and the workout will be more effective. Even changing the order in which you exercise can be effective. If you always do biceps first and triceps second switch the order.

 

[joviroxx]

I lost 130lbs a few years back and have a lot of extra skin on my upper arms. Its been the hardest area for me to tone up. I hate living in Florida and not wearing tank tops (hate my hanging triceps LOL)!

Ive also learned to realize some of it is just genetic or just years and years of work. Keep at it and good luck!

 

[Darsa]

Yep, the bingo-arms run in my family too, and I'm working like mad to get rid of them. They're definitely smaller, but still enough there that I won't wear tanks... YET!!

I have a set of 8lb weights at my desk at work, and each morning and afternoon I do a set of 3 X 20 reps of this exercise while parked on my hiney at my desk: holding one over my head in a hand, arm straight, lower my hand to behind my head then back up straight. Started with 5 lbs, now am up to 8 lbs and planning to change very soon and bring in my 10 lb weights. I also go to the gym 5 - 6 times a week, mostly cardio but do a full round of the weight machines 2 - 3 times a week as time allows.

Also, I can't say it enough, make sure you're drinking plenty of water! It's supposed to aid in skin elasticity, and I'm a "firm" believer (pun intended, lol) that this is the case!

 

[tinkerdorabelle]

Has anyone tried that Shake Weight that's advertised? I would like to try that also.

 

[LuvLDM]

I don't have any advice but just wanted to say I admire all of you who have the discipline to work out every day

 

[ZachnElli]

Great thread! I've been working on my arms for over 6 months. The bicep is looking good, but still hating the tricep and I do a ton of tricep exercises! Grrr! So my dh always says, light weights more reps "you don't want man arms". But you guys are saying, heavier weights, less reps, I'll have to give that a try. I am using 8 lb, but DH has 10 lb I can try out and the 8 lb has gotten easy.

 

[FireDancer]

Great thread! I've been working on my arms for over 6 months. The bicep is looking good, but still hating the tricep and I do a ton of tricep exercises! Grrr! So my dh always says, light weights more reps "you don't want man arms". But you guys are saying, heavier weights, less reps, I'll have to give that a try. I am using 8 lb, but DH has 10 lb I can try out and the 8 lb has gotten easy.

It isn't really about heavy weights but about gradually increasing the weight. It is very common to hear exactly what you just said in the gym and it is a misconception.

 

[cepmom]

also fighting the arm flab here! I've been doing upper body strength training for a few months now and I don't really see a big difference either. I was told lighter weights, more reps to tone the arms by a friend. Maybe I should switch it up and do heavier weights, less reps?? What is the recommended reps to do? I currently do 4 sets of 15; weight depends on which exercise.

I have no clue, just started to do this because I couldn't do any walking/elliptical earlier this winter due to a knee problem. Back to walking now but I do also enjoy the strength training...I just want to be sure I'm doing it the right way.