How to Tone Arms: 5 Tips for Success

Last Updated 8 March 2023

Losing flab on our arms can be one of the most difficult things to do. For many, the arms is one of the places we lose fat the slowest. However, with the tips below can help you with your arm toning goals!

How To Tone Arms

1. Eat In a Calorie Deficit:

The main tactic you can use for your body to prioritise using its fat stores for energy is to eat less than your body needs to maintain itself. This is called calorie deficit.

When your body is in calorie deficit, it is forced to use stored fat for energy, which results in better shape and tone over time. To start, you can keep a food journal (which only needs to be a list of foods eaten on your mobile) to see where you’re at. Here’s a list of great options.

2. Focus on Arm Exercises:


It is not possible to spot reduce fat (aka try to lose weight drastically in just a specific area). However, exercises around the area of fat help create heat in those particular muscles which can create a metabolic signal to the body to lose weight in that particular area as fat oxidizes more easily when it is heated.

But more importantly, building lean muscle mass gives you that underlying shape and tone, so once your body fat reduces, those beautiful shapely, toned arms will shine through!

Toning up the area will also make the arms appear more aesthetically pleasing. You should focus on exercises that target the biceps, triceps and shoulders.

3. Take Regular Cold Showers:

Take cold showers every day

Cold showers are a bit of a controversial one, but there is some evidence to suggest that cold showers can give you a slight boost to your weight loss goals.

Setting the habit of taking cold showers regularly is the hardest part (it’s a bit of a shock at first!), but after a while, it can become just another part of your daily routine.

4. Go For Cardio:


As a general rule any exercise is good exercise. The more you move, the more calories you burn. It’s that simple.

Regular cardio exercise, such as walking, jogging or hitting the gym is an essential part of toning your arms.


As we discussed earlier, you cannot just select an area to lose weight and do countless exercises just targeting that area – your weight loss needs to be overall. And cardio exercise is a great way to burn the calories.

5. Adopt A Meditation Practice:

Cortisol stimulates your fat and carbohydrate metabolism, creating a surge of energy in your body.

While this process is essential for survival situations, it also increases your appetite. Therefore, high cortisol levels can lead to weight gain.

Conversely, reducing your cortisol levels can help lose weight. By clearing your mind of ruminating and anxious thoughts, you reduce your overall cortisol levels (the hormone that helps signal for keeping fat stores).


These tips are enough to get you started on the right foot. You have to experiment with them to see which ones work for you and which ones you can stick to so that you get rid of tuck shop lady arms.

The pros of these tips however are that they will also help you lose weight all over your body which should help you look better overall, and ultimately, help you achieve that shape and tone you desire.


When starting any new diet or nutritional program, we recommend that you seek the advice and support of a qualified professional to ensure that it is suitable for you and your individual circumstances.