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How to Lose Arm Fat


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“How to lose arm fat” is an oft-asked question by a number of women. Indeed, flabby arms are a painful reality for many women. The best solution to the problem of how to lose arm fat is a combination of exercising and healthy eating. Read on to know tips on how to lose arm fat.

1. Strength training: An important step in losing arm fat is to strengthen the major muscle groups in your arms – the biceps and the triceps – as well as your shoulders. Don’t think that this will make your arms look muscular. Instead, it will firm up your muscles making your arms appear well-toned. In addition, it will stoke your metabolism so that you will burn more calories than before and lose fat from different parts of your body.

Exercise your triceps: Since wobbly arms are basically the result of out-of-shape triceps, you need to exercise your triceps more than anything else. Bench dips, overhead tricep extensions, tricep kickbacks and push-ups are some of the exercises you can include to work out your triceps.

Target your biceps: In order to tone your biceps, you can perform dumbbell curls, dumbbell kickbacks, concentration curls, hammer curls, low pulley curls and high pulley curls.

Work out your shoulders: Don’t overlook your shoulders when trying to lose arm fat. The exercises you can do to tone up your shoulders are push-ups, shoulder shrugs and lateral pull downs.

With strength training exercises, you can specifically target the problem areas of your body for burning fat. But, remember that you will lose fat from wherever it is accumulated in your body and not just from your arms.

2. Cardiovascular workouts: Cardio exercises have their own significance when it comes to losing fat. Walking, jogging, running, swimming, aerobics, biking, jumping rope are all simple and convenient cardiovascular exercises that work wonders in burning calories.

As a beginner, you can do around 20 minutes of cardio 3-4 times a week. You can keep adding a few minutes to your cardio workout every week and take your session up to about 30-45 minutes. Then, as your endurance improves and you get stronger, you can increase the frequency of your workouts to 5-6 times a week.

3. Diet: When you are trying to figure out how to lose arm fat, you have to bear in mind the importance of diet. Eating right and eating healthy is simply indispensable to achieve your fat loss goals, no matter where the fat is stored.

Your very first step in planning a healthy diet for yourself is to adjust your calorie intake and your calorie outgo. When you exercise, you start to burn more calories than you did before. But burning more calories alone is not enough. You also need to reduce your calorie consumption. That’s how you will achieve a calorie deficit and see your weight reduce. A word of caution. Don’t make drastic cuts to your calorie intake and make whatever cuts you want very gradually. Your body requires energy to keep going. By bringing down your calorie consumption sharply, you will deprive your body of energy and you may experience fatigue and dizziness. Also, you may lose fat fast initially, but in some time, your metabolism will slow down and your fat burning will become slower. Which means that you will not get the desired result.

The next step is to include healthy items in your diet and kick out unhealthy ones. So, incorporate more fruits and vegetables in your diet and stay away from colas, alcohol, and processed foods like cookies and chips. Remember, you do need fat. But instead of having the unhealthy saturated fats, it is preferable to have mono- and poly- unsaturated fats from sources like olive oil, flax seeds, walnuts, trout, salmon, etc.

Hope that you now have a fair idea about how to lose arm fat. By making healthy food choices and altering your lifestyle from one of inactivity and laziness to one of high physical activity, you will not only lose that ugly arm fat but also achieve a better overall health than you have known before.


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