Skip to content
Link copied to clipboard

Ladies...Stop falling for the 'fix flabby arms!' scam ads

LADIES, LADIES, ladies - let's stop deceiving ourselves. I know you've seen the ads all over the Web about fixing flabby arms without surgery or exercise. But guess what? It's a lie.

LADIES, LADIES, ladies - let's stop deceiving ourselves. I know you've seen the ads all over the Web about fixing flabby arms without surgery or exercise. But guess what? It's a lie.

So, how does a normal woman, who doesn't have the budget to undergo an expensive and invasive surgery, naturally get tight and toned arms?

It's really quite simple. The best way to achieve tight and toned arms - or an overall tight body, for that matter - is with slow and consistent exercise. That's it. That's the secret, because no creams and no surgery can effectively tighten and tone the muscles the way exercise does.

Terrific triceps

Most women shudder at the thought of baring their arms in sleeveless dresses. But, to get toned trademark triceps, all you need to do is some old-fashioned push-ups, dips or chaturanga (for you yoga enthusiasts). Again, this does not require any fancy equipment, and you can do these exercises almost anywhere.

If you are not yet strong enough to do conventional push-ups or dips, then modify, modify, modify. Every exercise can be modified. If you're not quite ready for a standard push-up, then do them on the wall or with bent knees on the floor.

Dips work the three muscles in the back of the arm that make up the triceps. Dips are a versatile exercise that can be done on a bench, on a regular chair or with legs suspended using a dip-bar station.

In the gym, try the triceps rope pull-downs. This exercise will definitely tickle your triceps into action.

For proper balance and symmetry, you'll also want to work the front of the arms, the biceps. By working both the back and the front of the arms, you'll create a symmetrically pleasing physique.

Beautiful, buff biceps

Biceps are the muscles in the front of the arm, and one of the best exercises you can do to tone them are chin-ups. If you're not quite ready for chin-ups, then grab a pair of dumbbells and perform bicep curls.

Stand up and grab two dumbbells and place them at your sides with palms facing in and arms straight.

With elbows at your sides, raise one dumbbell, slowly rotating the forearm until palm is facing the shoulder. Lower to the down position and repeat with opposite arm (alternating).

While the above exercises will undoubtedly help you to tone up the arms, you'll likely want to simultaneously shed the excess fat on the back of your arms, too. To accomplish that, you'll need to tighten up your diet as well.

The supermodel diet

Have you ever wondered how the cover models on fitness magazines get into such amazing shape? Aside from genetics, superior workouts and airbrushing, these women typically follow a pretty strict diet, too. What follows is a sample high-carb precontest diet that a fitness model might follow, but do realize that as the big shoot comes nearer, carbs are dropped entirely.

1. Breakfast is generally pretty boring with nine to 10 egg whites and a 1/2-cup of cooked plain oatmeal (no sugar added). Typically followed by a handful of supplements.

2. Meal two might be 3-4 ounces of fish, 4-5 ounces of string beans and a 1/2-cup of cooked brown rice.

3. Meal three would consist of another 3-4 ounces of fish with a 3-ounce sweet potato (no candied yams here).

4. Meal four would consist of 3-4 ounces of fish with 10 asparagus spears.

5. Some people also add one to two protein shakes in between meals, and a minimum of 75 ounces of pure water.

So, now that you know the truth, you can say bye-bye to those flabby arms for real.