Category: weight loss

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Have you ever waved goodbye to a friend and felt a breeze from the flap of your arm fat? Not attractive. If you follow the tips in this article, your arm fat doesn’t have to be your companion. In order to it, you need to use a two-pronged approach: 1) reduce overall body fat; 2) build arm muscle. Exercises that target the arms will strengthen muscles, but they will not specifically target the fat cells in the arms. On the other hand, building the muscles in the arms will increase your metabolism, which will burn more body fat and help you get the arms you desire.

Reduce Overall Body Fat

If you eat an excess of calories, energy gets stored in your body as fat. You have to reduce fat storage throughout the body in order to lose arm fat. There is no special food that you can eat or diet that you can try that will help you specifically lose arm fat.

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To reduce body fat (thereby losing arm fat), eat foods high in fiber (whole grains, legumes, vegetables, etc.) and avoid simple carbohydrates found in white rice, white flour, doughnuts, and sugar cereals, to name a few. Research has also found that nuts, lean protein, and healthy fats, such as olive oil, will also help the body shed more fat (and reduce cholesterol levels, too!).

Build Arm Muscle

In addition to reducing body fat, you should target the muscle groups of the arms: the deltoids, biceps, triceps, and forearms. Targeting these muscles will help develop definition that will look excellent once the fat comes off.

Bicep curls

Hold hand weights at your sides. Lift the weights until they get close to your shoulder while keeping your elbows at your sides. Repeat. You can use a heavy weight and fewer repetitions to build more muscle. On the other hand, using lighter weight sand more repetitions will strengthen the muscles without bulking too much. A variation of this exercise is to start with the weights at your sides and bring them only to a ninety degree angle. Or start with the weights by your shoulders, and then lower them only halfway (to a ninety degree angle).

Triceps extensions

This is performed by 1) lifting weights overhead, 2) using a machine, or 3) bent over using a bench. The basic principle is to start with your arm at a ninety degree angle and extend the arm out straight, working against gravity. This exercise targets the back of the arm, where it starts to jiggle as we get older.

Shoulder raises

Hold weights at your sides. Keeping the arms straight, lift the weight straight ahead until it reaches shoulder height. This will target the anterior deltoid. You can also vary this exercise by raising the weight laterally to shoulder height. Finally you can do shoulder presses. Hold arms at ninety degree angles, with elbows out laterally. Press the weights up over head, and then lower the weight to starting position. Repeat.

Varying your exercises will challenge the muscles and help you avoid plateaus. With a healthy diet and these exercises, you will reach your goal of lean arms in no time.