The same principles apply here as to trying to lose abdominal fat. You cannot spot reduce fat over your arms so if you looking to have leaner, more defined arms, it required the same combination of cardio activity, resistance training, and smart nutrition.
Both cardio exercises and strength training are needed to speed up metabolism and burn body fat. Many women tend to shy away from strength training because they are afraid of big muscles. Women don’t have the hormones to develop huge muscles by strength training, unless they’re working out to an extreme or taking steroids.
To begin, I recommend cardio activity done at a moderate intensity for 30 minutes, five times a week or vigorous intensity cardio for 20 minutes, 3 times per week. For those ready to train at a higher level, I recommend interval training, which is a system of high-intensity work marked by short, but regularly repeated periods of hard exercise interspersed with periods of recovery, on most cardio days.
Strength training increases muscle mass and revs up the body to burn fat at a higher rate, allowing for the lean muscle definition to show. Try strength training at least twice per week, on nonconsecutive days. Even though your goal may be better looking arms, it is still important to target all the major muscles and movement patterns of the body. If solid looking arms are truly important to you, you can add in some biceps curls, dips, front raises, and lat raises. Adding some rows or pulldowns can help develop the muscles of the upper and mid back which can help the appearance of the shoulder region.
The final component is to maintain a healthy weight. Do not confuse this with never-ending dieting. A well balanced diet, being cautious of processed foods, avoiding foods high in fat, and foods with poor nutritional value will help keep your body looking fit.
Remember, everyone’s body is different and muscle definition can take a while to show, so don’t get discouraged if the results don’t show after just two weeks.
More Answers from Bryan Burnstein - NASM Expert