Build muscle with strength training
Focus on triceps exercises like tricep dips, overhead extensions, and pushdowns
Include bicep curls, push-ups, and rows
Train arms and upper body 2 to 4 times per week
Use progressive overload by gradually increasing weight or reps
Reduce overall body fat with a calorie-controlled diet
Eat enough protein to support muscle growth and fat loss
Add regular cardio such as walking, cycling, or swimming
Stay consistent with workouts and nutrition
Get enough sleep and recovery
Maintain good hydration
Be patient and track progress over time