We are living in an age where ‘thin is in’ and being overweight is looked at as unhealthy.
Loose arm fat or Flabby arms are not something most women are proud of.
Terms like Arm fat…Grandma arms…Bingo Arms are just a few of the unflattering ways used to describe the loose skin hanging off many woman’s arms.
I’m going to give you 6 top things you can do right now to help you rid your body of this problem once and for all.
Top Six Ways to Lose Arm Fat:
Good nutrition, Good nutrition, Good nutrition, Good nutrition, Good nutrition AND Good nutrition!!!
I could stop right here and 90% of the people reading this would get some major benefits just by eating properly. But let’s break it down one by one.
Arm flab is part of your overall body fat. So what you eat and what you avoid to eat is very important.
A concern for building muscle and eating a balanced diet go hand-in-hand with progress. The amount of food and the quality of food you eat will determine if you will store body fat or lose body fat.
Avoid fast food. Try to eat every 3 to 3 1/2 hours if possible. Every meal should consist of a lean protein source and a starchy and fibrous carbohydrate.
Since your body has about 650 muscles, the only way you can get lean and toned is if you know what’s going on beneath the surface, the remaining six ways all relate to gaining bigger and stronger muscles.
Having the proper equipment to target your arms and shoulders doesn’t mean you need a big machine to do the job. You can choose bodyweight exercises, barbells, dumbbells, and/or resistance bands and still get in a great workout.
A push-up is one of the easiest ways to strengthen and tone arms. It utilizes your own bodyweight as a natural resistance to done your arms and chest muscles. There’s no additional equipment to use, it can be done practically anywhere and it is one of the most functional exercises you can do to get your body into shape.
Before a push-up can be done, your abdominals should be contracted and your hips should be in an even line with your shoulders and heels. This will allow for your body to become rigid and brace the lower back and hips as your raise and lower yourself to the ground.
3.) Triceps Dips
So, if you only have time for one triceps exercise, make it a dip. It targets all three muscles.
Place your hands, shoulder width apart on the edge of a chair directly behind your hips. As you keep your chest elevated, slowly lower your body downward being careful not to allow your elbows to bend to an angle smaller than 90 degrees. Press into the seat and extend your arms raising your body upward until you fully extend your arm.
By including this exercise in your workout routine, you can help develop tight, lean and toned muscles in the back of the arm.
4.) 1 1/2 Shoulder Press
This exercised is done in a standing position with your feet shoulder width apart, abdominals contracted and your knees slightly bent. The intent is to press a pair of dumbbells up over your head in a two part movement. Instead of coming all the way down, come only half the way down and then go up again before completely lowering the weight to the starting position.
It might be necessary to use a lighter weight, because the extra 1/2 repetition will really increase the intensity on the shoulders and the back of the arms.
5.) Squat-Straight Arm Pull
This exercise targets all the lower body muscles, improves core stability, and strengthens the front and back of the shoulders.
Initiate the squat at the hips. As your body begins to stand, raise a small dumbbell straight up to chin height. Repeat for a specific number of reps and then switch arms.
6.) Biceps Curls
Stand with feet shoulder width apart , abs tightened and knees slightly bent. Place two dumbbells at your sides, with palms facing in and arms straight. With your elbows pressed into your sides, raise the dumbbells, squeeze the biceps and rotate your forearm so that the palms will be facing your shoulders at the end of the movement.
At no time should the arm be moved laterally from your body.
This exercise can be done with both arms moving simultaneously or independently just as long as the elbow remains stationary.
These are proven tips to help you get rid of arm fat fast and allow you to have beautiful toned arms.
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