Having flabby and sagging arms can prevent you from wearing a sleeveless dress. This predicament is very common to both men and women. That’s why they’re looking for effective ways to tone their bulging arms.
A flabby or fatty arm can ruin the appearance of an individual no matter how beautiful the figure is. Prior to finding the ways to get rid of lose an arm, the first thing to do is to know what causes fatty arms.
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What Causes Arm Fat
The accumulated fat stored in the arm area can make your arm fatty and flabby. It’s easy to shed the fat deposits accumulated in the different parts of the body. But, in the case of arm fat, it’s quite difficult.
As a person grows old, more fat is stored in the different parts of the body. As the lean muscles decrease, there’s a great chance to accumulate more fat in the arms.
A slow metabolic rate can also cause arm fat. It’s because if the metabolism is slow fewer calories will be burned. Thus, it’s difficult to burn the fat accumulated in the arms.
Another thing that causes arm fat is if you’re not doing any physical activity. Fat will build up throughout your body including your arms if you’re not doing exercises and physically inactive.
Thus, if you want to get rid of arm fat, the key is to be physically active.
How to Get Rid of Arm Fat
Here we have discussed 10 effective and simple exercises to get rid of arm fat.
1. Weight Lifting
Weight lifting strengthens the core that’s why it’s a proven exercise to get rid of belly fat and arm fat. It’s easy to do this exercise and it doesn’t need expensive equipment. Instead, you can use a water bottle or a pair of dumbbells.
While holding the dumbbells, move your arms slowly up and down. This will make your arms more toned.
2. Chair Dips
An effective way to reduce fat and tone your arms is through chair dips. This exercise can also strengthen the back muscles.
You can use a 2 feet high chair when performing this exercise at home. Make sure that the chair is stable on the ground.
3. Push Up
Doing push up isn’t only good for achieving 6-pack abs without equipment. It can also help to tone your arms and get a strong core. It may be difficult to gain balance at first, but constant practice will help you get the hang of it.
This exercise is perfect to tone your muscles to the maximum. It doesn’t require using the equipment. You can melt stubborn fat in your arms through your body weight. Push-up also works on your triceps.
4. Counter Push Up
This is similar to the normal push-up exercise. The difference is that you need to use either a table or a platform to do the exercise.
This exercise focuses on stability and you need to establish balance on your feet and back. You can expect to get rid the fat and tone your arms after few weeks.
This is a cardio exercise that can help to lose weight. Doing this exercise will aid to lose arm fat fast.
It’s easy to perform this exercise and all you need to do is to stretch your arms to the side and bringing them to the front.
6. One Arm Triceps
The triceps and the back part of the arms are the areas where fat easily accumulates. Performing one-arm triceps exercise won’t only burn the excess fat but also tones your arms.
There’s no need to use equipment as you can perform it right on the floor.
7. Arm Circles
Another exercise that can help to get rid of arm fat and achieve the shape and tone that you want. You can perform arm circles exercise either by using or without weights. Instead, you can utilize and hold water bottles while doing this exercise.
Doing a forward and backward movement will tone the muscles including the biceps, triceps, back muscles and shoulders.
8. Half-moon Rotation
You don’t necessarily perform exhaustive and high-intensity exercise to get rid of the arm fat. It’s because medium-intensity exercises can help to tone your arm muscles.
The good thing about this exercise is that you can control the movements that focus on the major muscles of the arms and shoulders.
9. Hand Exercises
This is a combination of different hand exercises that are effective in losing arm fat. You need not enroll in a gym class because you can do this exercise at home.
Hand exercises focus on the upper part of the arm to burn the deposited fat. If you want to make your arms super toned, do these exercises regularly.
10. Opposite Leg and Arm Lift
This exercise isn’t only beneficial to your arms but also to the leg muscles. There’s no need to use equipment and you can do it at home at your own pace and convenience.
This is a perfect exercise to tone your arms at the same time make your leg muscles and back strong.
Foods To Avoid To Prevent Armpit Fat
- Soda/diet soda
- Energy drinks
- Fried foods and wafers
- Milk chocolate
- Milkshakes and ice creams
- Low-fat milk and yogurt
- Candies, cakes, and pastries
- Animal fat
- Cream cheese
- Packaged fruit and vegetable juices
- Processed foods
- Canned food
Extra Tips to Lose Arm Fat
It’s not enough to know and perform those exercises to lose arm fat. You should also practice a proper diet to prevent the accumulation of arm fat. So, as much as possible you must consume fruits and vegetables to avoid intake of high calories.
You should eat foods that will make you feel full longer. Avoid skipping breakfast as it will make you eat more throughout the day. Likewise, drinking more water helps you consume less food.
Getting rid of your arm fat is not a difficult task as long as you are disciplined and determined to achieve your goals. If you want to get the best results to tone your flabby arms, you need to be patient in doing those exercises discussed above.
Janice Thompson is a nutritionist. She loves to share her healthy lifestyle and diet tips.