Keep a set of dumbbell weights at home for the days you skip the gym.
You can get strong, toned arms using 5-pound dumbbell weights on a regular basis. In fact, although you'll build muscle in your arms lifting weights, arms will look slimmer because you'll burn unwanted body fat in the process. However, if you're able to comfortably lift 5-pound dumbbells more than 20 times in a row, it's time to choose heavier dumbbells.
Sets and Repetitions
To slim, tighten and tone your arms, aim to complete two to four sets of dumbbell arm exercises at least two to three days each week, suggests the American College of Sports Medicine. The ACSM also recommends performing 15 to 20 repetitions of each exercise to improve muscular endurance, and waiting 48 hours after your arm workout before training your arms again. Change up your routine each workout for best results
Sample Resistance Exercises
Use several different arm exercises when training with your 5-pound dumbbell weights. One day, focus on your biceps and triceps. Another day, choose exercises that train your shoulders and chest muscles, which also work your arms. Alternate between front biceps curls, lateral biceps curls, triceps extensions and triceps kickbacks. The next time you work out, complete a standing shoulder press, front raises, lateral raises, bent-over reverse flys and a lying-down chest press with your 5-pound weights to build muscle for slimmer arms.
For best results, choose cardiovascular exercises in addition to your weight-training regimen. Try walking or jogging while holding your 5-pound dumbbells. Or, complete your dumbbell arm workout before or after power walking, jogging or using an elliptical machine. Each of these cardiovascular exercises promotes arm movements, which helps further trim your arms. If your goal is muscle gain, lift weights before your cardiovascular workout and if your primary fitness goal is increased endurance, complete your cardio workout before lifting weights, notes the American Council on Exercise.
Importance of Diet
Combining a high-protein diet with your 5-pound dumbbell workout helps burn body fat and gives arms a lean look, according to a study published in 2010 in вЂњDiabetes Care.вЂќ If you're overweight or obese, a high-protein diet can help you feel full and reduce your calorie intake for weight loss. per pound of body weight each day, or 83 to 118 grams of protein daily for a 130-pound adult. Choose from protein-rich seafood, egg whites, poultry, low-fat dairy foods, legumes, soy products, nuts and seeds.