Flabby arms are to women, what beer bellies are to men. That dreaded flab that jiggles and hangs from your upper arm each time you extend your arm outward can seriously affect your self-esteem and confidence. Rather than settling for bat wings, there are various lifestyle changes you can make to help you get rid of the excess flab. With consistency, you can be sporting shapely, toned arms that will be the envy of all your friends.
Burning calories is the only way you’ll lose body fat including arm fat. The most effective way to do this is to perform cardiovascular activity. The American College of Sports Medicine recommends engaging in 150 to 250 minutes of moderate cardio a week to lose weight. To really feel the burn, perform exercises that engage your flabby arms. For instance, pump them back and forth when you walk or jog, use them to pull back the handle of the rowing machine, or work them by using an elliptical machine with moving handles. Other arm-intense options include swimming, playing racquetball or jumping rope.
Strengthen Your Muscles
Spot reducing fat by exercising just one are in the hopes to slim it down won’t work. However, you can work the muscle underneath the fat. This has a firming and toning effect, and when the excess fat reduces, you’ll have shapely arms. Muscle-strengthening exercises can be done with exercise bands, weightlifting machines, free weights or your body weight. To target your triceps at the backs or your upper arms, try doing triangle pushups, which are pushups that are done while your thumbs and index fingers are close together on the floor to form a triangle. Triceps extensions, during which you bend and extend your elbow while holding a weight, are also effective. You can do these while bend over with your upper body close to parallel to the floor, or by standing upright with your arms extended overhead. Other exercises that can firm your problem area include dips and triceps pushdowns with a cable pulley.
Watch What You Eat
Exercise alone won’t give you the results you’re seeking, especially if you eat fatty, unhealthy foods. It takes a reduction of 500 calories a day to lose 1 pound of fat in a week. Exercise can provide part of this deficit, and the other part can come from making healthy food choices. For instance, drink low-fat or fat-free milk instead of whole milk, choose lean meats over fatty cuts of meat, skip sugary sodas and drink water instead, eat filling whole grains and fill up with veggies and fruits.
American College of Sports Medicine: ACSM Position Stand On Physical Activity and Weight Loss
American Council on Exercise: Terrific Triceps!
Helpguide.org: Healthy Weight Loss and Dieting Tips