Firmer upper arms. A 10 minute routine to slot into the start of your day
Firmer upper arms come from working the arm and shoulder muscles at least twice a week, eating enough protein and reducing fat gradually across the whole body. The good news is that arms respond well to simple moves. You can do them in the kitchen before you leave the house.
A coach at the club looks closely at where you stand and offers the best guidance.
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Why the back of the arm is stubborn
The triceps, at the back of the upper arm, get very little work in daily life. We push less than we pull, and many of us sit for most of the day. Fat often lingers there too. Strengthening the muscle firms the area while overall habits slowly reduce the fat around it.
The 10 minute morning set
Do this 2 or 3 mornings a week. Rest a minute between rounds and repeat 2 times.
- Worktop press-ups. Hands on the kitchen worktop, body straight, lower your chest and push back. 10 times.
- Chair dips. Hands on the front of a sturdy chair, lower and lift your body using your arms. 8 times.
- Bottle rows. A full water bottle in each hand, lean forward slightly and pull your elbows back. 12 times.
- Overhead press. The same bottles pushed straight up above your head. 10 times.
- Arm circles. 30 seconds forwards, 30 seconds backwards.
When it feels easy, slow the movement down or use heavier bottles.
Strength is part of the guidelines
The UK physical activity guidelines for adults ask for activities that strengthen all the major muscle groups on at least 2 days a week, alongside regular aerobic activity. Your arm routine counts towards the strength part. A brisk walk round Skidby or along the Hessle foreshore counts towards the rest.
Feed the muscle
Muscle needs protein to rebuild after effort. Dairy is an easy source. The NHS guide to milk and dairy covers milk, cheese and yoghurt, and suggests lower fat versions where you can. Eggs, fish, beans and lentils also help. See how much protein you need for portion ideas.
A word on skin
After a big change in weight, skin may take time to adjust. Muscle underneath helps the arm look firmer, and gradual weight change gives skin more time. If loose skin bothers you a lot, your GP can talk through options.
How long to expect
Most people notice their arms feel stronger after 4 to 6 weeks of regular work. Visible change takes longer, and depends on how much fat there is to lose overall. Our article on the myth of spot reduction explains why.
Start with the morning
Willerby Nutrition opens at 7am on weekdays, so members can have breakfast at the club before driving to work along the A164 or the A63. Coaches trained in nutrition offer daily follow-up, and the free assessment is a chance to set goals that suit you. If you have a shoulder or wrist problem, ask your GP or a physiotherapist before starting a new routine.
Your own weight loss curve
Type in your profile and the line redraws immediately.
At the middle pace, 8 kg comes off in about 11 weeks. At the gentlest pace you are looking at about 4 months.
The usual guide for weight loss that lasts is between 500 g and 1 kg per week, which forms the best band on the chart. Keep exceeding 1 kg per week and the body burns muscle nearly as much as fat. That is the striped band.
A rough projection only. Everyone follows their own path and results differ. Your device does the sums and nothing is stored or sent. At 65 or older, see your doctor first.
The way this curve is worked out
The zone tops out at 500 g every week, the gentlest pace, and bottoms out at 1 kg every week, the level where the risk starts.
Early weeks go quicker, largely because of water, and then things level off. After 40, the typical curve flattens gradually as metabolism slows. For similar effort, men tend to shed weight slightly sooner than women.
The journey curve includes flat spells lasting several days and slight regains, just like everyday life. It cannot tell you how yours will go.
These tips are general ones. They do not stand in for medical advice.
Further reading
For help from day to day, take a look at the healthy eating programme.