If you’re looking at getting arms the female equivalent of Arnold Schwarzenegger, think again. Women have such low levels of testosterone that building up muscular tissue actually requires hard work.

Even then, it happens very slowly and the increase in muscle mass is minimal compared to men doing weight training. Female bodybuilders train for hours a day most days of the week and usually supplement with all kinds of muscle-building products. They then embark on stringent diets that are literally devoid of any fat to ensure there is absolutely minimal subcutaneous fat covering their extremely well-toned muscles!

Not many of us are after this look, or have the time to train like this! Hopefully your aim is far simpler and more achievable i.e. well–defined, toned and youthful arms that you are proud to display in summer clothing – this is certainly possible!

What to expect

Amongst other things, you will require about 3 "arm-toning" sessions a week and what you can achieve is:

• An increase in lean body mass that will push up your metabolic rate (because muscle tissue burns up much more energy than does fat tissue).
• Leaner arms – as you gain a few millimetres of muscle tissue – so you lose a few millimetres of fat tissue–i.e. a leaner, more shapely and toned look as the muscle definition shows through!
• Stronger arms (which can be useful when you don’t have a man around to open those difficult-to-open containers!)
• Most so-called “arm toning exercises” tone other parts of your anatomy as well so you might end up with an above-average body all over!

Eating habits

All the arm exercises in the world won’t get rid of major layers of flab, so watching your diet is essential too. Opt for a low-fat diet (especially avoiding animal fats). Read my article entitled "The low-down on fat" for some extra tips. Not only will you lose fat on your arms, but all over your body.

Don’t forget the "Cardio"
Remember to do at least 3 sessions of cardiovascular exercise per week. This might well be your brisk walking – but alternatives include cycling, swimming, aerobics and tennis. The exercise will also help to boost that metabolic rate, burn up excess fat and make your well-toned muscles show through!

So in a nutshell – to get the lean and defined arms that you’ve always wanted, you will need to concentrate on three separate factors:

• your diet.
• regular cardiovascular exercise.
• toning exercises for the arms.

Arm toning exercises In the current programme, you have full instruction on how to do:

• Wall press-ups (triceps)
• Push-ups (triceps)
• Bench dips (triceps)
• Bicep curls (biceps)

1. Freestanding one-arm row (works biceps, as well as middle back and back of shoulders)

• Stand with your feet hip-width apart and place your left foot one step in front of the right.
• Bend your left leg (keeping your knee off the ground), and place your left forearm on your left thigh.
• Holding a dumbbell in your right hand, let it hang in line with your right shoulder, palm facing inwards.
• Keep your abs contracted and head, neck, spine and hips aligned.
• Bend your right elbow up and backwards towards your waist.
• Straighten your right arm and repeat 15 times before changing legs and repeating with the other arm.

2. Pull-ups (works biceps, triceps as well as shoulders, upper back, and even abdominals)

NOTE: More advanced, therefore let one set equal 10 repeats in this case.
These are not easy but they will work your arms well (not to mention your abs and back too!). Look for a low-hanging, sturdy branch or jungle gym – anything from which you can hang, with your fingers curled towards you. Try pulling your chin up slowly to the level of the branch (bar) by bending your arms. Keep your elbows pointing towards the ground. Slowly lower your body to the starting position

3.Seated Tricep dips (works triceps)

Suspend yourself as shown in the picture with legs on a bench in front of you. Support your body with your hands on the bench, fingers pointing forwards towards your back. Bend your elbows so that your back is lowered towards the ground – hold for 5 seconds. Using your body weight for resistance, straighten your arms. Keep your legs straight throughout.

4. Bicep curls - alternate (works biceps)

Start with the dumbbells at your sides with your palms facing the ceiling, elbows tucked into your sides. Bend your right arm lifting the dumbbell as indicated in the photo, hold in position for 5 secs, keeping elbows tucked in and then return to starting position. Repeat with left arm.

5. Lateral arm raises (works shoulders too)

6. Front arm raises (works shoulders too)

Repeat these exercises ideally three times a week and you should be on your way to well-defined arms that are much stronger too!

By Kathleen Mc Quaide - Sports Science Institute of South Africa