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The How, Why, and When of Arm Exercises After 50

Arm Exercises After 50: Secrets to Tone Flabby Arms Fast

Women love the “before and after” meditation (PDF available) lower on this page.

arm exercises after 50

Flabby Old Lady Arms?  Just Say No! But Not How “They” Say You Should

Let’s talk about the elephant in the room – or more specifically, the flab on the arm. We’ve all looked in the mirror and had that “what the heck happened here?” moment. But listen, it’s not too late to get those arms in fighting shape!

It’s not just about lifting weights and hoping for the best (because, spoiler alert, bicep curls or tricep pulls alone won’t cut it).

How to Lose the Flab and Get the Fab Arms You Want

I’ve watched this happen so much it makes me crazy. A woman wants toned arms for sleeveless weather, or the little black dress moment at an event. She heads to the weight rack solo, or with a trainer, and begins the assault on her upper arms.

Now, typically when I see this happen there are other things that color the situation. There hasn’t been much exercise up to this point. There isn’t much focus on nutrition or what is there is a calorie-restricted, fat-restricted, and often protein-restricted diet.

If you’re guilty…no one knows but you… but keep reading so we can make you a poster child for arm fat before and after exercise.

First, let’s deal with the question of whether or not you can indeed lose that crepe-like skin and upper arm flab. It’s tough. You can’t tone fat and lose skin. You can however, tone muscle that lies underneath the fat and gain more shapely upper arms. You can also enhance your skin quality with collagen and antioxidant rich foods.

Second, let’s look at the facts. Part of the lack of tone or increase of fat accumulation in the upper arms is due to an overall increase in fat. You may be thin, even skinny, and still fat. Having too little muscle renders you fat. Having too much fat obviously renders you fat.

How to Go From Arm Fat Before to Toned Arms After 50

So if we deal with the real challenge – increasing lean muscle tissue and toning what’s there along with losing body fat – you stand a better chance of toning arms after 50.

To lose fat and gain or maintain lean it’s not arm exercises after 50 that will do it. You want exercises that boost your metabolism. Doing major muscle group exercises will tone and define your arms faster than doing arm exercises. What? Yes. Your arm muscles are small. Your chest and back muscles are big. If you boost metabolism by working chest and back you will do far more good for your overall muscle tone than if you simply attempt to target arms.

Meanwhile, your chest and back exercises use the arm muscles. You’re not ignoring them. Yet, they don’t need to be “prettied up” until you’ve reached a certain level of foundation work.

How to Lose Arm Fat – Before And After – A Meditation

Whether or not you do anything additional with me or with Flipping Fifity, please know this:

You are what you think. This isn’t just a catchy phrase.

It’s a powerful truth that science is starting to fully understand. Before you can truly shape your arms, you have to shape your mind.

When you visualize your transformation, you’re activating the same parts of the brain that would be engaged during the actual physical activity. It’s a mental rehearsal that prepares your body for action and success.

Take a moment to close your eyes (after you read this through one time) and do this activity with me.

Visualize the Before

Take a moment to picture your arms as they are now. No judgment. Just observe.

This is the starting point. Maybe there’s some flab, some skin you wish had a bit more tone. Acknowledge it, because this is where you begin your transformation journey.

Envision the After

Now, close your eyes once again, and visualize the after… your future arms. Toned, strong, and defined.

Feel the joy and confidence as you picture yourself wearing that sleeveless top and lifting weights with ease. This is the after that’s waiting for you. Because you’re doing this mental activity your mind is already starting the work to make it happen.

Envision yourself “after”, with the toned, strong arms you desire. See the definition, feel the confidence.

And now, imagine the ease with which you do the things you love or want to do.

You can now:

  • Easily lift weights
  • Simply stretch and exercise
  • Lift your grandchildren without difficulty
  • Carry your groceries to the car without a second thought
  • Rockclimb (it’s ok if that’s a mental stretch, but stretch your mental and see what happens)
  • Care for your garden and plants
  • Do whatever activities you want

Watch your arms transform in the process. This is more than just a dreamit’s your mind creating the pathway to make it a reality.

Now, focus on your breathing and allow yourself to feel gratitude for the strength your body is capable of building. As you visualize this transformation, know that you are preparing yourself for the work ahead.

Each weight lifted, every rep completed, will bring you closer to that image in your mind.

Before And After Visualizations ARE Science Based

This isn’t woo-woo.

Significant amounts of research show that mental visualization actually helps improve physical performance. So, whether or not you did the above visualization, if you really want this to work for you, then repeat after me now (out loud if you can is even better) at least 3 times:

“I am strong. I am capable.
My arms are becoming strong, toned, shapely, and powerful.”

Each time you meditate on your progress, you’re strengthening the mind-body connection and preparing for the next step in your journey.

Visualize today, achieve tomorrow.

Download this “Before and After Meditation” and use it regularly.

Click/tap to download.
Includes instructions.

“I am strong. I am capable. My arms are becoming strong, toned, shapely, and powerful.”

how to lose arm fat before after
how to lose arm fat before after

Cardio?

Cardiovascular exercise changes can also help. Cardio is another way to boost metabolism if it’s of sufficient intensity. Interval training is a girl’s arms best friend. Specifically, choosing swimming, boxing, or using battle ropes for instance can also increase the tone to your arms while you’re boosting metabolism. You haven’t seen a swimmer who doesn’t have toned arms. Oddly, if you ride a bike whether in a spinning class or outdoors and ride in “aero bars” your triceps are contracted the entire time. If you ride for a couple hours a week, that adds up.

But, hear this, strength far more than cardio will give you toned arms.

Other types of conditioning can also help you tone your arms. Certain yoga styles involve multiple push up type movements in a slow controlled manner. These kinds of repetitions make a difference.

Add it all up and be sure that you sequence the highest priority exercises first. You can do bicep curls and tricep kick backs. Arm exercises after 50 aren’t a waste of time. Just save them for last and it’s OK if you sometimes run out of time. If you spend time swimming or lifting heavy for chest and back, you have indeed used your arms in a way that will increase the tone far more than a few arm exercises if they are the only thing you’re doing.

Nutrition Matters

If you want to tone flabby arms fast come at it from all three legs: strength training, interval training (featuring arms), and nutrition. Mentioned above, including collagen can help. Part of the reason the skin tone isn’t as good is a loss of collagen. Just be sure it’s not your only protein (it doesn’t have enough essential amino acids alone to spare muscle loss). Other things to be sure you’re eating: micronutrient rich veggies, healthy fats, and skin-loving matcha (my favorite is at flippingfifty.com/resources).

You can’t go from arm fat before to toned arms after eating junk or too much sugar, including wine. Love your body and it will love you back.

So, go on, get armed and dangerous! Want more step-by-step in video? You’ll love this. 

You Might Also Like This: 

Flipping 50 Podcast Arm Exercise episode

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Learn how to measure!

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how to measure

Shoulder
Circumference outside of both arms, at the armpit

Right Triceps
Halfway btwn shoulder & elbow, arm extended.

Hips
Find the widest point of girth at the hips

Right Thigh
Standing with weight on both legs, measure halfway between knee cap and hip flexor

Right Calf
Standing with weight on both legs, find the largest point of calf.

how to measure woman outline

Chest
Measure from the rib cage just under breasts at bra line

Waist
At the belly button/umbilicus

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