Reasons why we get flabby arms

Flabby arms are caused by excess body fat, which is usually a result of 3 things: excess calorie intake, inactivity, and hormonal changes as we age.

First, taking in too many calories on a daily basis will cause one to gain weight, in particular body fat.


Second is activity level. Exercise is the one major variable that will get you the results you want. If you are not working out your muscles and doing some aerobic activity, your arm muscles will never get the response it needs to tone up.

Lastly is age. As we get older, our hormonal level changes. These changes can cause our metabolic rate to decrease which in turn can cause a person to gain weight because they’re burning  at a slower rate due to a decrease in metabolism.

dumbbell arm workout routine2

How does one get rid of flabby arms?

The best way to get rid of those flabby arms is to do 3 things: Cardio, resistance training, and a weight loss nutrition program.

Cardio is very effective in losing body fat.

Aim for 2-3 times a week for at least 20 minutes for starters at your target heart rate, and build from there. Remember your mostly using your type 1 fibers when doing cardio. These fibers are highly resistant to fatigue, meaning you can use them for an extended period of time without fatiguing.

Resistance training. This is where you really get to tone and define the arms from flabby to fit!

You are mainly working your type 2 fibers when doing resistance training. Aim to do a muscle endurance resistance training program. This would involve doing an exercise at a moderate weight load, for 12 reps or more, 2-3 sets, and short rest periods (30 sec or less).

Give this a try:

Triceps Kickbacks

Seated dumbbell triceps extensions

Triceps Dips

Cable Triceps push-downs

Barbell Curls

Hammer curls

Preacher curls

Low pulley curls

Do 3 sets for each exercise, 12-20 reps per set, with 10-30 seconds between each set.

Weight Loss Nutrition program

In order to lose weight, you need to burn more than you take in. When it comes to calories, aim to have a caloric deficit of approximately 500 cals to start. Combined with cardio and resistance training, this will definitely get you on your way to firmer arms!


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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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