Often, after heavy training, you can notice that the hands not only acquired tone, but also gained mass in addition to everything else. In order to lose excess muscle mass and make your arms thinner, use a number of simple recommendations.

First of all, review your training schedule in the direction of reducing working weights, as well as increasing repetitions and approaches. This type of training increases endurance and ligament strength, but does not contribute to mass gain. Using endurance exercises will allow you to force the body to use calories stored in body fat as well as in muscle.
Make it a rule to use an exercise bike or a treadmill for twenty minutes before training and twenty minutes after. This will help you keep your metabolism up and running and prevent your body from gaining muscle mass. As a result, your arms will gradually become thinner. Keep in mind that when training for endurance you need to drink plenty of water, so take care of a large supply of liquid – about one and a half to two liters of plain distilled water per workout.

If you have time, sign up for aerobics, fitness or step classes. It is necessary that the body be under stress all the time and be subjected to endurance loads as often as possible – in this case, it will begin to actively reduce muscle and fat mass in the body.

Of course, none of the options above make sense without a rational diet. Eliminate all starchy foods from the diet, and also minimize the consumption of sweet and fatty foods. Eat fish to a minimum, try to give up meat for a while in favor of cereals, vegetables and fruits. If before that you used a protein shake to gain mass, at this point in time you need to abandon it. In this case, the supply of proteins that previously entered the body will stop, and you will notice how gradually your fat mass disappears, and the muscle mass becomes less voluminous and more prominent.