The development of bulky arm muscles on women through either weightlifting or exercise efforts is unlikely due to the fact that women produce much less muscle building testosterone than men.
However, overeating and lack of cardio exercise may contribute to larger female arms. As with any weight loss regimen, women can slim down their arms with diet and regular exercise.
Step 1
Improve your diet to help slim down overall body fat ratios, including your arms. Pay close attention to the foods and beverages you consume, and include lean proteins like fish and chicken breasts, along with fresh fruits, vegetables, complex carbs and low fat dairy. Eliminate empty calories like candy, cookies, donuts, fruit juices and sodas.
Step 2
Eat frequently throughout the day to keep your metabolism revved up. Five or six small meals daily are more effective at helping your maintain a slender figure than two or three larger meals because you avoid "starvation mode." This is where your body hoards most of your caloric intake out of fear that you may not eat again for awhile. Counteract this excess body fat storage by stabilizing blood sugar levels and suppressing your appetite by consuming several portion controlled meals every day.
Step 3
Develop firmer arms with bench dips, which does not require special equipment, and works all of your major upper body muscles. Sitting on a flat surface with palms face down, walk your legs out until you buttocks are parallel to the floor. Slowly lower your body by bending your arms as low as you can, then push up to starting position. Repeat for three sets of 12-15 reps.
Step 4
Engage in three or four, 45-60 minute cardiovascular sessions per week. Running, bicycling, swimming, elliptical training and cross country skiing, can help to further tone the muscles of the arms, and burn additional fat.
Step 5
Participate in at least two intense interval training cardio sessions, per week. Choose any cardio exercise you enjoy and increase the intensity for 1 to 2 minutes, then sharply decrease it for another 1 to 2 minutes. Repeat this cycle for 20 to 30 minutes to further burn calories and slim and tone your arms.
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