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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

3 At-Home Exercises Make Arm Fat Disappear Without Weights

A trainer shares her proven method for toning flabby arms using just your body weight.

Christopher Roback
By Christopher RobackDec 03, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Jenna_Collins19
Copyright Jenna Collins Fitness/YouTube
Christopher Roback
By Christopher RobackDec 03, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Fitness & Workouts

Tired of waving goodbye and having your arms wave back? Don't rush to buy expensive weights or gym memberships. Fitness expertJenna Collins has helped thousands of women transform their arms using nothing but their own body weight.

With over 400,000 YouTube followers and 25 years of fitness experience, Jenna specializes in helping women get toned, sculpted arms at home. Her approach? Using your body's natural resistance to build muscle and burn fat. Keep reading to learn her simple, equipment-free exercises that you can start right now, in your own home, to finally get those lean, defined arms you've always wanted.

Why Body Weight Training Works Better Than Weights

"The primary cause of loose or flabby arms comes down to lack of muscle tone," says Jenna in her post. "Many people think they need heavy weights to build muscle, but your own body weight provides the perfect resistance for toning arms." She explains that bodyweight exercises allow for better form and more natural movement patterns, reducing injury risk while maximizing results.

The Age Factor: Natural Resistance Is Your Friend

"Around our mid-thirties, our skin begins to lose elasticity, and we start losing muscle mass," Jenna notes. But here's the good news: bodyweight exercises are particularly effective for women over 35. "They allow you to build strength gradually and safely, working with your body's natural mechanics."

Stop Wasting Money on Equipment

"You need to stop thinking you need expensive equipment or gym memberships," Jenna warns. "The most effective arm-toning exercises use nothing but your own body weight and perhaps a wall." This approach not only saves money but ensures you can work out anywhere, anytime.

The Science Behind Body Weight Training

"Research shows that bodyweight exercises can build muscle just as effectively as weight training," Jenna explains. "You can build muscle by performing anywhere from 6 to 30 reps." This flexibility makes bodyweight training perfect for all fitness levels. Read on to learn Jenna’s no-equipment arm transformation plan. Follow these precise workouts, progressing at your own pace.

Level 1: Wall Push-ups

  • Perfect for beginners
  • Equipment needed: Just a wall
  • Form: "Stand facing wall, hands shoulder-width apart. Keep core engaged, glutes squeezed"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "Wall push-ups perfectly engage your triceps while being gentle on joints."

Level 2: Diamond Knee Push-ups

  • For intermediate fitness levels
  • Equipment needed: None (just a comfortable floor space)
  • Form: "Create a diamond shape with your hands, knees on floor"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "The diamond shape targets triceps more intensely than regular push-ups."

Level 3: Full Diamond Push-ups

  • Advanced movement
  • Equipment needed: None
  • Form: "Full push-up position, hands in diamond shape, body straight"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "Maximum engagement of arm muscles using full body weight."

The Kitchen Connection

"To reveal toned arms, you need to fuel your body right," Jenna advises. "Aim for 0.7 to one gram of protein per pound of body weight daily." No expensive supplements needed – focus on whole foods like eggs, lean meats, beans, and Greek yogurt.

Your No-Equipment Success Plan

"Results come from consistency, not fancy equipment," Jenna explains. Follow these tips:

  • Start with Level 1, perfect your form
  • Progress only when you can do all sets with proper form
  • Work out 3-4 times per week
  • Take progress photos every 2 weeks
  • Give yourself 2-3 months to see significant changes
  • Focus on slow, controlled movements

Remember: "The best exercise equipment you have is your own body," Jenna says. "Master these movements, be patient, and watch your arms transform." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

3 At-Home Exercises Make Arm Fat Disappear Without Weights

Jenna_Collins19
Copyright Jenna Collins Fitness/YouTube
Christopher Roback
By Christopher RobackDec 03, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Tired of waving goodbye and having your arms wave back? Don't rush to buy expensive weights or gym memberships. Fitness expertJenna Collins has helped thousands of women transform their arms using nothing but their own body weight.

With over 400,000 YouTube followers and 25 years of fitness experience, Jenna specializes in helping women get toned, sculpted arms at home. Her approach? Using your body's natural resistance to build muscle and burn fat. Keep reading to learn her simple, equipment-free exercises that you can start right now, in your own home, to finally get those lean, defined arms you've always wanted.

Why Body Weight Training Works Better Than Weights

"The primary cause of loose or flabby arms comes down to lack of muscle tone," says Jenna in her post. "Many people think they need heavy weights to build muscle, but your own body weight provides the perfect resistance for toning arms." She explains that bodyweight exercises allow for better form and more natural movement patterns, reducing injury risk while maximizing results.

The Age Factor: Natural Resistance Is Your Friend

"Around our mid-thirties, our skin begins to lose elasticity, and we start losing muscle mass," Jenna notes. But here's the good news: bodyweight exercises are particularly effective for women over 35. "They allow you to build strength gradually and safely, working with your body's natural mechanics."

Stop Wasting Money on Equipment

"You need to stop thinking you need expensive equipment or gym memberships," Jenna warns. "The most effective arm-toning exercises use nothing but your own body weight and perhaps a wall." This approach not only saves money but ensures you can work out anywhere, anytime.

The Science Behind Body Weight Training

"Research shows that bodyweight exercises can build muscle just as effectively as weight training," Jenna explains. "You can build muscle by performing anywhere from 6 to 30 reps." This flexibility makes bodyweight training perfect for all fitness levels. Read on to learn Jenna’s no-equipment arm transformation plan. Follow these precise workouts, progressing at your own pace.

Level 1: Wall Push-ups

  • Perfect for beginners
  • Equipment needed: Just a wall
  • Form: "Stand facing wall, hands shoulder-width apart. Keep core engaged, glutes squeezed"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "Wall push-ups perfectly engage your triceps while being gentle on joints."

Level 2: Diamond Knee Push-ups

  • For intermediate fitness levels
  • Equipment needed: None (just a comfortable floor space)
  • Form: "Create a diamond shape with your hands, knees on floor"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "The diamond shape targets triceps more intensely than regular push-ups."

Level 3: Full Diamond Push-ups

  • Advanced movement
  • Equipment needed: None
  • Form: "Full push-up position, hands in diamond shape, body straight"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "Maximum engagement of arm muscles using full body weight."

The Kitchen Connection

"To reveal toned arms, you need to fuel your body right," Jenna advises. "Aim for 0.7 to one gram of protein per pound of body weight daily." No expensive supplements needed – focus on whole foods like eggs, lean meats, beans, and Greek yogurt.

Your No-Equipment Success Plan

"Results come from consistency, not fancy equipment," Jenna explains. Follow these tips:

  • Start with Level 1, perfect your form
  • Progress only when you can do all sets with proper form
  • Work out 3-4 times per week
  • Take progress photos every 2 weeks
  • Give yourself 2-3 months to see significant changes
  • Focus on slow, controlled movements

Remember: "The best exercise equipment you have is your own body," Jenna says. "Master these movements, be patient, and watch your arms transform." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Fitness Coach Shares 60-Second Move to Banish Flabby Arms

Jenna_Collins17
Copyright Jenna Collins Fitness/YouTube
Christopher Roback
By Christopher RobackNov 20, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you frustrated with flabby arms that won't seem to tighten up, no matter what you try? You're not alone. Millions of people struggle with this common problem, but there's hope. In this article, certified personal trainer and nutrition coachJenna Collins, with 25 years of dance experience in ballet, tap, and jazz, shares one simple yet powerful exercise that can help transform your arms – no equipment needed. Keep reading to discover this game-changing exercise that takes just minutes a day and can be done right in your living room, regardless of your fitness level or age.

Why Your Arms Get Flabby (And What You Can Do About It)

"There are several reasons for flabby arms," explains Jenna. "Most commonly, it's due to loss of collagen through aging, extreme weight loss, or being overweight." She notes that you can have flabby arms even if you're not overweight, often due to lack of muscle tone.

Age Matters: But Don't Let It Stop You

"Usually around our mid to late thirties, we begin to lose muscle mass," Jenna reveals. "That's why it's so important that we work hard to build and maintain muscle from a young age to minimize the effects of aging as much as possible." She shares an inspiring example: "I'm going to use this lady as my example. She's 65, and it just goes to show that with work and consistency, you can maintain tight-toned arms."

RELATED:Fitness Coach Reveals 12 Habits That Helped Her Beat Stubborn Belly Fat

The Truth About Genetics and Body Goals

"Yes, some people are gifted with good genes and naturally have more muscle mass and find it easier to stay in shape and lose fat," Jenna acknowledges. "But do not let genes put you off. Yes, some people will have to work harder to build muscle and reach their body goals, but if you truly want it, you will make it work."

Nutrition: The Missing Piece of the Puzzle

"Building muscle doesn't mean you just lose the body fat. That's not how it works," Jenna emphasizes. "You need to have good nutrition habits in place to burn that body fat off so you can reveal those toned, tight muscles underneath. You'll never be able to out-train a bad diet."

RELATED:She Got Lean in 3 Months With 9 Simple Daily Changes

Your Simple, No-Equipment Arm-Toning Exercise

Here's Jenna's guaranteed exercise for tighter arms:

  1. Stand with feet shoulder-width apart.
  2. Keep shoulders pressed back, chest open.
  3. Position elbows close to your sides.
  4. Bring arms forward with palms facing up and closed fists.
  5. Slowly move only your forearms backward, keeping your elbows pinned.
  6. Squeeze triceps tight when arms are fully extended.

"The key here is to squeeze your triceps on the extension as much as possible," Jenna advises. "If you didn't know you had these muscles, by the end of this exercise, you'll know they exist."

Making It Work: Sets, Reps, and Progression

Perform:

  • 10-12 reps per arm
  • 3-4 sets
  • 60-90 seconds rest between sets.

"You can perform this isometrically alternating your arms, or you can perform it moving both arms simultaneously," says Jenna. For those who want to progress, she suggests either increasing reps and sets or adding dumbbells for extra resistance. She adds, "If you can't do the standing, you can also do this seated."

The Secret to Success: Consistency Is Key

"To get results with anything, you need to remain consistent," Jenna emphasizes. "If you can't apply consistency, patience, and hard work, you just cannot expect to get results. There's no quick fix."

She adds that avoiding excessive cardio is crucial: "This will not tighten and tone your arms. You need to be focusing on resistance training. The more lean muscle mass you have, the more calories your body will burn at rest."

RELATED:15 Easy Food Swaps a Fitness Coach Uses to Stay Lean

Creating Lasting Habits

"The earlier you start this, the easier it'll be to maintain it as you get older," Jenna shares. "It's not only because you'll likely already have the muscle tone, but it creates good habits. If they're instilled early, they'll be easy to stick to as you get older, it's become your lifestyle." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

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Copyright Meredith Shirk/YouTube
Alek Korab
By Alek KorabOct 14, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

We've all been there – standing in front of the mirror, waving our arms, and watching that extra flab jiggle. But what if you could transform those "bat wings" into toned, sculpted arms with just a few minutes of targeted exercise each day? Enter Meredith Shirk, a National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT) and the founder of Svelte Training. With her impressive credentials, including specializations in Fitness Nutrition, Behavior Change, and Weight Loss, Meredith has designed a quick and effective arm workout that promises to help you say goodbye to flabby arms for good.

Understanding Arm Fat

Before diving into Meredith's workout, it's important to understand what arm fat is and why it matters. According to WebMD, "Arm fat is extra skin and fat located under your arms." While some arm fat is normal and healthy, excessive amounts can be more than just a cosmetic issue. WebMD explains, "While having some subcutaneous fat is good for your health, having too much can cause health issues, including an increased risk for certain cancers, fatty liver disease, gallbladder disease, and more."

The Root Causes of Arm Fat

Close-up Of A Woman Holding Arm With Excess Fat On Grey BackgroundShutterstock

Arm fat doesn't appear out of nowhere. WebMD states, "Extra skin and fat in the arms can be caused by obesity, significant weight loss, or genetics. Individuals born female are at a greater risk of carrying excess weight in their arms." Understanding these factors can help you approach arm fat reduction more effectively.

RELATED: I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

Say Goodbye to Bat Wings

"I have an awesome bat wing workout, so you're not going to be waving those wings any longer," Meredith enthusiastically begins her post. This workout is specifically designed to target those troublesome areas and help you achieve the toned arms you've always wanted.

Monkey Pumps: Your Secret Weapon Against Flabby Arms

Young woman pinching arm fat flabby skinShutterstock

Meredith kicks off the workout with her favorite exercise: monkey pumps. "It's just as it sounds," she explains. "Grab it and pull it down." To perform this move:

  1. Align your elbows with your shoulders and wrists
  2. Open up and close your arms
  3. Keep your elbows above your chin to target your triceps and chest

Meredith emphasizes the importance of proper form: "You want to think about keeping that elbow above the chin line because that's really going to push a lot on your triceps and your chest."

Arm Circles: Small Movements, Big Results

Woman, weightlifting and exercise with dumbbells for training, workout or muscle gain on outdoor balcony. Young female person with small barbells for sport, fitness or health and wellness in natureShutterstock

Next up are small arm circles. "Really think about tennis ball size here," Meredith instructs. Perform these circles in both forward and backward directions. This simple movement targets multiple muscle groups in your arms and shoulders, helping to tone and define your upper body.

Lateral Raises: Engage Your Whole Body

Pretty young woman with a healthy lifestyle doing side lateral raises with dumbbells indoors. Active caucasian woman exercising to stay fit and slimShutterstock

Lateral raises are more than just arm exercises. Meredith explains, "You actually have to do something with your body, meaning you're here, you're lifting and you're really pulling your legs in together at the same time as squeezing your core and your rhomboids and your lats." This full-body engagement maximizes the effectiveness of the exercise, helping you burn more calories and build more muscle.

RELATED: Tone Sagging Arms in 2 Weeks With These 5 Exercises

Scissors: Cross-Training for Your Arms

a man does an exercise with his knees. the boy does sports.Shutterstock

The final exercise in Meredith's routine is scissors. "We go from here, we're here, right? And then we're here and then here," she demonstrates. "So now we're crisscrossing our arms." This movement targets both your biceps and triceps, providing a comprehensive arm workout in one simple exercise.

Fine-Tuning Your Technique

Meredith offers additional advice to maximize your results: "If you want to get a little bit more of your bicep, come across with it here and then go inside. You can have almost overlapping bicep curls. You do more tricep by putting your hands flexed and then going faster, pulling your chest back, shoulders up."

RELATED: 7 Tricks to Flatten Your Tummy Without Surgery According to a Plastic Surgeon

Putting It All Together

Meredith combines these exercises into a quick, high-intensity routine:

  1. 30 seconds of monkey pumps
  2. 30 seconds of arm circles (15 seconds forward, 15 seconds backward)
  3. 30 seconds of lateral raises
  4. 30 seconds of scissors

"Those are our exercises. We're going to be doing all types of exercise. Make sure your triceps, your biceps, and your back, stay lean. So we avoid the bat wings," Meredith explains.

The Importance of a Holistic Approach

While Meredith's workout is effective, it's important to remember that spot reduction isn't possible. WebMD advises, "Natural treatment options for arm fat include diet and exercise. Since arm fat is often associated with being overweight or losing a significant amount of weight, the first step is changing your eating habits and incorporating more exercise into your days."

The Key to Effective Workouts

Woman, success and outdoor with happiness for fitness, exercise or wellness as achievement. Girl, celebration and portrait in nature with energy or motivation for health, workout or marathon trainingShutterstock

Throughout the workout, Meredith encourages movement: "When you think about this, you can walk around because you shouldn't be in a static place anyway. Life should not be static for you. Working out should not be static for you."

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

Push Through for Results

Meredith doesn't sugarcoat the challenge: "If your arms are not feeling like 1 million pounds, then you're not doing this right." She encourages you to push through the discomfort, reminding you that "it's going to burn, and it's okay."

The Foundation of Effective Exercise

Always in good shape Full length of athletic woman in black sport clothing exercising in professional gym.Shutterstock

Throughout the routine, Meredith emphasizes proper form: "Chest up, shoulders back, meet in the middle, come out and reach." She also reminds you to "Face those hands to you. Come out and reach."

Don't Forget This Crucial Element

Meredith consistently reminds you to breathe throughout the workout. "Breathe in. Breathe and pull," she encourages, highlighting the importance of proper breathing techniques during exercise.

The Path to Success

pretty young blond smiling woman doing sport exercises running jogging in morning park, skinny fit in sports wear outfit leggings and top, summer health motivation, strong body, hotShutterstock

Meredith concludes with an inspiring message: "Do this consistently and you will see that fat go away!" She adds, "It doesn't have to be hard, it doesn't have to be long. It doesn't have to be scary, but it can be a lot of fun and you can do it in less time you thought possible."

However, it's important to set realistic expectations. As WebMD notes, "You shouldn't expect to see results right away. In fact, losing stubborn fat can take months of continuous effort. Your progress will depend on you. If you're already at a healthy weight, it may take only a few weeks to notice results. However, those at a higher weight may not see results for a while."

RELATED: I Lost 30 Pounds in 6 Months Just by Walking: Here's How

You Can Do It

While Meredith's workout is an excellent starting point, remember that a holistic approach is key. WebMD suggests, "For the best results, it's important to combine a decent sleep schedule with a well-balanced diet and a vigorous exercise routine." By combining Meredith's targeted arm exercises with overall healthy lifestyle habits, you'll be on your way to toned, sculpted arms in no time. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

10 Simple Exercises for Toned Arms You Can Do at Home

Portrait of fit middle aged woman doing arm stretching isolated on grey background
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Ferozan Mast
By Ferozan MastJun 10, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Want beautifully strong, toned arms but have no time or inclination for the gym? We talked to celebrity personal trainer Kollins Ezekh about the best exercises you can do for toned arms right from the safety and comfort of your home. “These exercises can be done with minimal equipment, using just your body weight and household furniture, making them perfect for a home workout routine to tone your arms,” Ezekh tells Body Network. Read on to find out more.

Push-Ups

Close Up of a Beautiful Fitness Girl in an Athletic Top Doing Push Up Exercises While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Minimalistic Interior.Shutterstock

Push-ups require no equipment whatsoever. “Push-ups are a versatile exercise that targets the chest, shoulders, triceps, and core,” Ezekh says. “They help build upper body strength and improve muscle endurance.”

Tricep Dips

Fitness workout at home. Healthy fit young woman doing triceps dips exercise in the living room.Shutterstock

All you need for tricep dips is a bench or chair that stays put. “Using a sturdy chair or bench, tricep dips focus on the triceps,” Ezekh says. “They also engage the shoulders and chest, providing a comprehensive upper body workout.”

RELATED: 12 House Cleaning Chores That Burn Calories After 50

Plank to Push-Up

Strong Beautiful Fitness Girl in Athletic Workout Clothes is Doing a Plank Exercise While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Cozy Interior.Shutterstock

Plank to push-up is an advanced bodyweight exercise. “This exercise targets the triceps, chest, and shoulders while engaging the core,” Ezekh says. “It improves upper body strength and stability.”

Arm Circles

Woman, weightlifting and exercise with dumbbells for training, workout or muscle gain on outdoor balcony. Young female person with small barbells for sport, fitness or health and wellness in natureShutterstock

Arm circles require no equipment. “Arm circles are an effective way to tone the shoulders and arms,” Ezekh says. “They improve muscle endurance and help warm up the shoulder joints.”

Diamond Push-Ups

Young man in good physical shape, with bow tie, shirtless, and shorts, doing diamond-style push-ups on a mat on the floor in his bachelor's room, trainingShutterstock

Diamond push-ups are another arm workout that you can do anywhere. “Diamond push-ups are a variation that places more emphasis on the triceps and inner chest muscles,” Ezekh says. “They enhance upper body strength and arm definition.”

RELATED: Lose Weight Faster with These 11 Effective Workouts

Inchworms

Side view of handsome fit muscular caucasian man doing inchworms exercise and looking at camera.Shutterstock

Try inchworms for another arm exercise you can do at home. “Inchworms target the shoulders, chest, and triceps while also engaging the core,” Ezekh says. “This dynamic exercise improves flexibility and upper body strength.”

Elevated Push-Ups

Fitness woman doing feet elevated push-ups on a bench in the city. Sporty girl exercising outdoorsShutterstock

Elevated push-ups need a sturdy platform. “Using a chair or a low table, elevated push-ups increase the intensity on the upper chest and shoulders,” Ezekh says. “They help build strength and endurance.”

Shoulder Taps

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.Shutterstock

Shoulder taps are another arm exercise that you don’t need equipment for. “In a plank position, tapping each shoulder alternately targets the shoulders, triceps, and core,” Ezekh says. “This exercise enhances stability and upper body strength.”

Tricep Extensions

Fitness arm workout Asian girl training triceps muscles doing tricep overhead extension exercise outdoor in park banner. Happy athlete working out outside with pink dumbbells.Shutterstock

Tricep extensions can be done with dumbbells, but a heavy bottle does the job, too. “Using your own body weight or household items like water bottles, tricep extensions focus on isolating and strengthening the triceps,” Ezekh says.

RELATED: 10 Daily Rituals to Boost Metabolism and Lose Weight Over 50

Wall Push-Ups

Sporty woman doing press ups against a white wall outside.Shutterstock

Wall push-ups require no equipment and can be done practically anywhere. “Wall push-ups are a great beginner exercise that targets the chest, shoulders, and triceps,” Ezekh says. “They help build foundational upper body strength.”

💪🔥Body Booster: Use household furniture like low tables, a bench, or a chair for arm workouts. Pay attention to form to make sure you are getting the most out of your exercises.

Fitness & Workouts

Tone Sagging Arms in 2 Weeks With These 5 Exercises

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Risa Sheppard
By Risa SheppardApr 20, 2024
Risa Sheppard
* Teaching Pilates since 1975 * Worked at the Neuropsychiatric Institute teaching creative movement to autistic ...
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do your arms feel like they are sagging? There is no better time to shape them up. According to one expert, you can strengthen your arm muscles in just two weeks. Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, offers up five effective exercises to firm up flabby arms in 14 days. Sheppard explains that these exercises can be done with or without weights. “If you choose to do weights, use only 2 or 3 pounds,” she says.

Hug a Tree

A middle-aged Caucasian man assumes the static posture of Tree Hugging, an essential technique in Chi Kung practice.Shutterstock

Lie on your back with your knees bent. Open your arms to the side with the elbows slightly bent. Pretend you're holding something in your hands (or weights if you prefer). Now, imagine a tree that you are wrapping your arms around. Make it a good size trunk.

Wrap your arms around the imaginary tree trunk until your fingers touch each other. Keeping that same shape open your arms to the side and again wrap your arms around the tree trunk. Repeat 8 to 10 times.

Related: This Is Exactly How to Lose Body Fat This Year

Triceps

Rear view of woman stretching her arm and shoulderShutterstock

Bend your elbows and place your hands next to each ear. Keep your elbows facing the ceiling and try not to move the elbow or hand. Keeping your elbows straight up, slowly extend your forearms until the arms are straight. You should feel it working in your triceps, or the back of the arm. If you are not using weights, use the air as resistance against the arm.

Slowing lower the forearms back to their original position. Always make sure the elbows are facing the ceiling. Repeat 10 times. Rest, then do another set.

Biceps

Strong woman with broccoli in the kitchenShutterstock/Terelyuk

Sit facing a mirror if you can. Extend your arms straight out in front of you. Again, using the air as resistance, slowly bend your arms until the hands are next to your ears.

Try to keep the arms level, but if that is too difficult place your elbows at the rib cage. Repeat 2 or more sets of 10.

RELATED: Beat Joint Pain in 2 Weeks With This Anti-Inflammatory Diet

Chest and Arms

Shot of a beautiful athlete woman doing push ups in an abandoned building.Shutterstock

Sit on a floor in what we call a tabletop position. You are on your hands and knees. Arms are slightly bent and knees are under your hips. Shift your body forward a bit with your elbows close to your body. Lift your feet from your knees and slowly bend your arms with your chest to the floor.

These are modified push-ups. You don’t have to go all the way to the floor. Just gently let the chest lower as much as it can. arms and then come back to their original position. Repeat 5 to 10 times.

RELATED: #1 Surprising Mistake That's Sabotaging Your Weight Loss

Deltoids

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Stand facing a mirror. Lift your arms out to your side and hold for a count of 8. Slowly lower the arms to your side. Repeat 5 to 8 times. Try not to lift your shoulders to your ears. Concentrate on lifting the deltoid and not the shoulder.

💪🔥Body Booster: If you want to firm up your arms, stick to a few effective, targeting exercises and repeat daily.

Nutrition & Diet

I Lost 30 Pounds by Swapping These 5 Foods

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Leah Suzanne
By Leah SuzanneApr 30, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to lose weight, but aren’t sure what to ditch from your diet? Stanley Bronstein is an author and weight loss expert who lost 220 pounds. The self-proclaimed “Been There, Done That, Weight-Loss Expert, who is launching the Million Pound Weight Loss Challenge on June 1, 2025, recently sat down with Body Network and revealed his top tips, including 5 simple food swaps he made to lose 30 pounds.

I Swapped Diet Soda For Water

Middle age man drinking glass of water sitting on sofa at homeShutterstock

“When I first started my weight loss journey, one of the very first things I did was stop drinking sodas. Picture this – I was drinking three big bottles (2 liters each) of Diet, Caffeine Free soda.

I knew from reading many studies that diet soda was supposed to be just as bad (if not worse) than regular soda. So I quit drinking it and started drinking water instead. That was 16 years (and 175 pounds ago – I was 320 pounds at the time). If you go back to 1990, I was even larger (367 pounds). I haven’t had a soda since. It took a while to get used to the change, but now I don’t miss them at all,” he says.

I Swapped White Rice For Brown Rice and Other Grains

Natural,White,And,Brown,Long,Rice,In,Wood,Spoons.​Refined Grains to Whole GrainsShutterstock

“Brown rice, which contains more nutrients and fiber, is a healthier choice for most people. Even better than brown rice are other grains, such as farro and barley. Barley has a glycemic index of only 28, which is one of the lowest among all grains. Farro has a glycemic index of only 45. Contrast this with a glycemic index of 73. The lower the glycemic index, the less your likelihood of Type II diabetes,” he reveals.

I Swapped Regular Milk For Almond Milk or Soy Milk

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Almond Milk ​Shutterstock

“Midway through my weight loss journey, I concluded, after reading many studies, that I needed to eliminate dairy from my diet. Be aware that while almond milk tastes great, it doesn’t have nearly the same amount of protein as either whole milk or soy milk. That’s why I prefer soy milk. It has slightly more protein than regular milk and roughly 7 times the protein of almond milk. Make sure you buy the unsweetened varieties of almond milk and soy milk. Any time you buy a flavored non-dairy milk, it will have lots of added sugar, and that’s not good (in my opinion),” he maintains.

I Swapped Ice Cream For Nice Cream

Ice cream in a paper cup. Sweets and weekend walks.​Protein Ice CreamShutterstock

“You may ask, what’s Nice Cream? All you need to do is take a bunch of ripe bananas and put them in the freezer for about an hour. Don’t let them get frozen solid. Then take them out and throw them in the blender or food processor. Viola. You have banana-flavored ice cream that tastes delicious. While it still tastes sweet, all the sugars in nice cream are natural, as opposed to the refined sugars typically found in ice cream,” he says.

I Swapped Unsalted Raw Nuts For Roasted/Salted Ones

A variety of nuts in wooden bowls.​NutsShutterstock

“I’ll be the first to admit that roasted/salted nuts are delicious. No doubt about it. But did you know that most roasted nuts are roasted in some type of oil, such as peanut oil? That adds unnecessary fat to the mix. Plus, it’s even worse if they add salt to the mix. You might say raw, unsalted nuts don’t taste as good. Well, here’s a little trick. Lay them out on a baking pan and roast in the oven at 350 degrees until they start to turn brown (or use an air fryer if you have one). Then take them out and let them cool for about an hour. Roasting brings out the natural oils in the nuts, and they’re fantastic. But don’t eat too many, as they can be addictive,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

8 Signs You’re Not Eating Enough Protein

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Leah Suzanne
By Leah SuzanneApr 30, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you eating enough protein? There are some signs to look out for. Crystal Zabka-Belsky, MS, RDN, CSSD, LMNT, LDN, from Clean Eatz, explains that protein is essential. “As published in the Journal of Obesity and Metabolic Syndrome, high-protein diets will not only promote muscle protein synthesis, but will also reduce fat mass for both low-calorie and standard-calorie diets,” she says. “It is essential to identify a long-term strategy to meet daily protein needs.” Here are eight signs you aren’t eating enough protein.

Loss of Lean Muscle Mass

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The first sign is loss of lean muscle mass. “Loss of lean muscle mass is often a result of chronically low caloric intake and inadequate protein availability to restore muscle tissue consistently,” she says.

Bone Loss or Injury

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Another sign? Bone loss or injury. “A consequence of low protein intake that comes as a surprise to many people is bone compromise including stress fractures, osteopenia, and early onset of osteoporosis,” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Eating More Empty Calories

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydrates​Junk Foods: The Triple ThreatShutterstock

Are you eating more? “Inadequate protein intake can lead to excessive consumption of additional ‘empty calories’ that don’t promote natural satiety and lead to unwanted body fat gain,” she says.

Your Metabolism Slows Down

woman eats sweets at night to sneak in a refrigerator.​Breaking Free from Food ObsessionShutterstock

A slower metabolism is also a sign. “When protein intake doesn’t meet our body’s needs for ongoing muscle protein synthesis, our lean body mass starts to decline, leading to a reduced metabolic rate,” she says.

You Are Experiencing More Injuries

Female runner knee injury and pain.Beat Joint Pain in 2 Weeks With This Anti-Inflammatory DietShutterstock

Injuries can also occur if you don’t eat enough protein. “Protein plays an essential role in muscle protein synthesis, particularly food protein sources rich in the amino acid leucine. When adequate amino acids aren’t available to synthesize new muscle tissue after exercise, chronic injuries are much more likely to occur,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

You Are Experiencing “Insatiable Hunger”

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“Satiety, the natural feeling of fullness, is highly-related to protein intake due to the extended time period required for protein digestion. When individuals rely on high-carbohydrate foods, it results in a state of insatiable hunger,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Poor Exercise Recovery

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“There is a common misconception that protein is an energy source for exercise, but it only provides about 5% of our fuel. Protein is actually the primary source of nutrition for promoting recovery and if protein doesn’t follow exercise as a recovery strategy, one can expect chronic poor exercise recovery,” she says.

You Are Experiencing Nutrient Deficiencies

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Complete protein sources contain all 9 essential amino acids and a variety of nutrients for the body, including B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. “If protein intake is deficient, it is highly likely that one will experience nutrient deficiencies,” she maintains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She's 48 and Lost 20 Pounds in 3 Months on Mounjaro

Giuliana GoTherex | Strong for Life
Copyright GoTherex | Strong for Life/YouTube
Christopher Roback
By Christopher RobackApr 30, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

As a 48-year-old woman dealing with menopause, Giuliana watched helplessly as her weight climbed despite regular exercise and careful eating. After gaining nearly 20 pounds over five years, she reached her breaking point at 143.8 pounds—the heaviest she'd ever been, even after three pregnancies. Working with her husband, Dr. Matt Reuschle, PT, DPT, CSCS from GoTherex, she finally found success with Mounjaro when traditional methods failed. Here's exactly how she dropped 20 pounds in just three months and, more importantly, the specific strategies she's using to maintain her results long-term.

Why Her Body Stopped Responding to Exercise

Despite maintaining an active lifestyle, Giuliana's weight continued climbing steadily year after year. "I used to be like 130, 128 pounds and I reached a point when I was almost 144," she explained to her husband. Standing at just 5'2", this weight wasn't healthy for her frame. Her daily three-mile walks and regular garage weightlifting sessions made no difference—the pounds kept accumulating regardless of her efforts.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

When Hormones Take Over Your Metabolism

Adult woman fanning suffering heat stroke sitting in the livingroom at home7 Foods That Make Hot Flashes Worse During MenopauseShutterstock

Hormonal changes played the primary role in Giuliana's weight struggle. "I was pretty menopausal. All the gaining of the weight was due to my age and also because I was taking birth control pills," she realized. Even after switching from pills to an IUD to help with hormonal balance, the weight continued accumulating. She consulted with dieticians and tried various exercise regimens, but nothing stopped the scale from climbing upward.

Why Her Doctor Recommended Mounjaro Instead of Other Options

Mounjaro - Tirzepatide with injection pen is an antidiabetic medication used for the treatment of type 2 diabetes to lose weight and control blood sugar. Copenhagen, Denmark - November 8, 2023.​What Research ShowsShutterstock

Dr. Matt selected Mounjaro specifically because of its impressive efficacy compared to other weight loss medications. "It's currently the best of the drugs available for weight loss," he explained to her. While older weight loss medications showed only 5-7% efficacy in research, Mounjaro affects both GLP-1 and GIP receptors, showing over 20% weight loss in studies. This dual-action mechanism made it the logical choice for someone like Giuliana who had the exercise portion mastered but struggled with dietary control despite best efforts.

Her Weekly Treatment Schedule

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in hand​Understanding Your New Relationship with FoodShutterstock

Giuliana's treatment followed a structured approach with careful monitoring to ensure safety and effectiveness. "Every week, at the same time, on the same day, I went to the doctor to get my shot," she committed to the process. A nurse administered the injection in her stomach, which was completely painless—much easier than she expected. Each visit included a full body composition analysis to track her progress beyond just weight. The medication dosage increased monthly for three months until she reached her goal weight, followed by a final month at a lower dosage to safely discontinue treatment.

RELATED:20 Possible Ozempic Side Effects

How She Tracked Every Change in Her Body

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Detailed body composition reports provided Giuliana with comprehensive insights beyond just the number on the scale. "The report included my body fat percentage, visceral fat, total body water, and muscle mass measurements for different body parts," giving her a complete picture of her changing body. Starting at 143.8 pounds with 30% body fat (and visceral fat at 7), her final report showed remarkable progress: 123.6 pounds with 24.6% body fat (visceral fat down to 5). Particularly encouraging was maintaining most of her muscle mass—losing less than one pound of muscle (from 29 to 28.1 pounds) while shedding nearly 20 pounds overall.

Side Effects She Experienced (And How She Managed Them)

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Unlike many Mounjaro users who experience severe nausea, Giuliana's experience was surprisingly different. "I never had any nausea, I never vomited. I think it's because I started with a lower dosage so my body was getting used to the medicine," which made the process much more manageable than she expected. However, she did struggle with significant constipation—sometimes going five days without a bowel movement, which was extremely uncomfortable. Through trial and error, she developed an effective remedy combining prune juice with Miralax, applesauce, and fiber-rich celery that finally provided relief when needed.

Why You Must Prioritize Protein While Taking Weight Loss Medication

Animal protein sources- meat, fish, cheese and milk.​Amp Up Your Protein IntakeShutterstock

Dr. Matt emphasized that proper nutrition and exercise were absolutely essential companions to the medication—not optional add-ons. "We want to make sure that we're losing the weight that's most appropriate to lose," he explained, focusing on fat loss rather than just weight loss. The goal was specifically to preserve muscle mass while shedding fat, which required strategic intervention with her diet. "We need to stimulate muscle growth and muscle retention through your diet. So number one, we need to raise your protein," became Giuliana's daily focus even when she wasn't hungry. Additionally, resistance training provided the stimulus needed to maintain and build lean tissue, which keeps metabolism higher long-term.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

How Mounjaro Rewired Her Brain's Relationship With Food

Weight loss injection pen - Mounjaro injection pen, medicines to help control blood sugar levels type 2 diabetes, and weight loss.Shutterstock

The most unexpected and valuable benefit Giuliana experienced was the complete elimination of food cravings that had haunted her for years. "The voice in my head that used to tell me before I took Mounjaro that I have cravings, those cravings haven't come back," even months after stopping the medication. This mental reset fundamentally changed her relationship with food—she now views it primarily as fuel rather than comfort or habit. Even during Christmas and holiday celebrations, she could enjoy treats in moderation without feeling out of control or derailing her progress, a freedom she hadn't experienced in years.

The Right Way to Transition Off Medication (Without Regaining Weight)

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Dr. Matt emphasized the crucial process of "reverse dieting" when transitioning off Mounjaro to prevent the weight regain that affects many people. "Maintain for two to four weeks before you ever go to raise your calories or decrease your activity levels once you reach your goal," he advised her with specific instructions. The transition period typically needs to equal the weight loss period—so her three months of weight loss required three months of careful transition to normal eating. This methodical approach prevents the metabolism from being shocked by sudden dietary changes, dramatically reducing the common risk of rapid weight regain after stopping medication.

How She's Building Sustainable Habits That Stick

Chicago, IL, USA - Jan 13 2024: One month supply of Mounjaro, an injectable medicine used to treat Type 2 diabetes.Shutterstock

The key to maintaining Giuliana's results long-term lies entirely in the new habits she formed during treatment. "Mounjaro gives you a chance to build habits without those same mechanisms in the body that have been driving you towards the bad habits," Dr. Matt explained about the window of opportunity the medication provides. She's found that smaller portions and protein-focused meals have genuinely become her new normal without feeling like deprivation. The four months on medication provided enough time to establish these healthier patterns as automatic behaviors, making maintenance significantly more manageable now that her treatment has ended.

Why Professional Guidance Makes All the Difference

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From her experience, working with qualified health professionals rather than trying to navigate this journey alone made an enormous difference in Giuliana's success. "You want to look for people that are looking to improve your health, not just looking to get you to lose weight," Dr. Matt advises based on years of clinical experience. Quality professionals focus on creating sustainable environments for long-term success rather than just quick results, helping clients feel better, look better, and ultimately live better through permanent lifestyle changes rather than temporary fixes that lead to inevitable rebounds.

RELATED:20 Things to Avoid While on Ozempic

The Complete Approach That Finally Worked For Her

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Giuliana's success ultimately came from addressing multiple health factors simultaneously rather than focusing exclusively on weight loss. "Health and fitness is more than just exercise. You're going to need to take a look at your diet, your stress levels, which includes how you sleep, and understand your blood and hormones," Dr. Matt explains about the approach that finally worked for her after years of frustration. This comprehensive method ensured that all potential obstacles to her weight management were identified and addressed, creating a foundation for lasting results beyond just the number on the scale. At 48, she finally feels like herself again—and more importantly, she has the tools to stay this way. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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