Let it be said once and for all, fat loss cannot be targeted, it will therefore be necessary to lose fat globally. For this, it will be necessary, if this is the objective, to be in energy deficit: that is to say, to consume less energy than you spend.
To limit intake, make sure you have a diet with as many raw products as possible: Vegetables, fruits, legumes, meat, fish, eggs, dairy products (depending on your tastes, choices and your health of course).
To increase your expenditure, be sure to be active throughout the day (walking, standing, etc.). Gaining muscle mass will also allow you to expend more energy.
If you are looking to tone your arms, you must either gain muscle while maintaining fat mass, or lose fat while maintaining muscle mass, or both phenomena at the same time.
Rest assured, gaining muscle won’t make you look like a bodybuilder. Gaining muscle by mistake is like getting rich without doing it on purpose, it (almost) never happens.
However, gaining muscle reduces pain, makes you stronger, and gives your body a more aesthetic appearance.
2 exercises to strengthen your arms:
The bicep curl: Stand, arms stretched along the body, palms facing each other. We lift a dumbbell by bending the arm to the maximum, while rotating the forearm to finish with the palm of the hand facing the shoulder. Then we do the extension.
Overhead triceps extension : sitting or standing. The outstretched arm, the hand with the dumbbell (or a bottle for example) above the head. Bend the arm, keeping the elbow and shoulder in the same position, to bring the hand behind the head. Then we do the extension.
Start with 4 sets of 15 movements on each side, then increase the load as the sessions progress.
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