More often than not, seeing results at the gym requires dedication, consistency and sheer determination to show up for yourself over a long period of time.
And it’s no different for a tenacious fitness enthusiast on TikTok, who has documented her weight loss journey, promoting a “natural” way to shed pounds.
While her other videos share ways in which she targeted the fat around her middle, Nanda, who goes by @fernandadidit on TikTok, has also stunned followers with the noticeable difference in her arms.
“My arms aren’t perfect but they have improved tremendously,” she shared with followers, showing off her transformation on the video-sharing platform.
On her way to becoming leaner, Nanda shared that the secret to her success is a workout composed of four simple exercises, targeting her arm muscles while engaging her core simultaneously.
Additionally, there is no need for masses of gym equipment. All that is required are various weights, as demonstrated by Nanda.
However, she added that dedication to the game is crucial, adding: “I have worked very hard and have remained consistent for close to three years!”
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Nanda’s arm workout
Before getting started on the main exercises, Nanda recommended warming up for about five minutes. In her video, she practised some mobility exercises with a resistance band.
- Around the world
She does 10 reps three times, using 10lb weights.
- Lateral raise
She does 10 reps three times, using 12.5lb weights.
- Bicep curl
She does 20 reps three times, using 15-20lb weights.
- Upward row
She does 10 reps three times, using 50lb weights.
Echoing a similar sentiment, the gym experts at PureGym shared that the best, most effective method to tone up your arms is to “build muscle through resistance training”.
Such training should be partnered with a progressive overload, which means continuing to add reps or increase weights to continue challenging the body as it gets stronger.
“It is a myth that lifting heavy weights will create big, bulky muscles,” the professionals shared. “In fact, it is actually notoriously difficult to build a bulky, muscular appearance — you need to dedicate months, if not years, to training hard and eating at a caloric surplus to bulk, with genetics also playing a part.”
Before embarking on a fitness journey, it’s best to consult a qualified professional so that you have the most reliable support and guidance to make an informed decision.
