upper arm exercise help for women

[Pooja]

hi
i would just like to know any exercises to tone the upper arm under bit of the arm..like the bit neqar your armpit..area...the biti think called mary janes or something..i don't want to look built up but just toned and firm

any tips?

[IamJen]

Eh. I have a good set of handouts that I got from the gym the other day about this very area. I'd think though, that you could probably Google something like "upper arm exercises" and find some links.

[zoebird]

what exercises do you do now? which weight training exercises and how much cardio?

the concept of "toned" should be banned. THere's no such thing as toned. You either gain muscle or you dont, and then it's a matter of leanness. My guess is, you're looking for a more lean look, but not so lean that you look 'muscular.' People tell me i look toned (right now), and actually i prefer to look muscular. so, i feel 'heavy'--but whatever. So, you want to gain muscle, probably loose some excess fat around your arms, but not too much that you look muscular from being very lean.

Cardio really deals with over-all leanness. Weight bearing exericse such as weight training does help you loose fat too, as muscle 'burns' fat even when you're not working out. So, a combination of both, finding the balance that you want to look the way you want to look, will probably be your best bet.

also, high weight, low rep, will give you faster muscle building results as well as interval training will give you faster fat loss.

body types play a role, too. endomorphs/kapha body types tend to be 'softer' everywhere, in the upper arms and thighs particularly, when they do not exercise. This is their natural state. When they exercise, if they use weights they tend to gain muscle in these areas quickly and the muscle gets large. they do not tend to get lean in htese areas as quickly as other areas (particularly calves and forearms). So, a endo/kapha body type may want to simply increase cardio and do some body-weight bearing work, in order to grow more slowly and lean down more quickly.

also, i think you're talking about your tricep area. it would be helpful if you looked at an anatomy chart to find out which area you're talking about.

[spud]

let me know if you find something that works. Meanwhile I never wave goodbye to anyone...