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The right weight-loss regimen can quickly slim down your arms.
The only way to reduce fat from your arms is by taking on a whole-body weight-loss approach that includes a sensible diet and regular exercise. When your body fat reduces, the excess fat on your arms will also give in. By increasing the intensity of your workouts -- and engaging as many muscles as possible -- you can expedite your results.
Rev Up Your Cardio Intensity
By making high-intensity interval training, HIIT, part of your arm-slimming exercise routine, you can continue to burn calories and fat up until long after your workout. According to study results published in the "Journal of Obesity," HIIT is the most effective type of exercise to reduce body fat. During HIIT, you alternate between a vigorous and moderate cardio pace. For instance, walk briskly or jog for two minutes, and then pick up your pace, going into a jog or vigorous sprint for 30 seconds to one minute. Experts recommend exercising at this increased intensity for 75 minutes a week.
Optimize Strength Training
The Centers for Disease Control and Prevention favors strength training at least twice a week. They recommend working your large muscles with enough weight so you can't do another repetition with perfect form after finishing a set. By minimizing rest between exercise sets, and swiftly working through the exercises, you can turn your workout into a calorie-blasting, muscle-stimulating circuit-training session. For example, go from one set of crunches and squats, to a set of bench presses and lunges. Follow this with deadlifts and pull-ups. Cycle through the circuit three times, and for an extra cardio benefit, incorporate jumping jacks or butt kickers in between the set.
Target Your Problem Area
Triangle pushups, bench dips, and triceps kickbacks are the most effective exercises for the back of your upper arms, according to research sponsored by the American Council on Exercise. Solely doing these exercises won't reduce arm fat, but will tone and strengthen your triceps hiding under the fat. To prevent a muscle imbalance, also work your biceps at the front of your upper arms with exercises, such as biceps curls and hammer curls.
Makeover Your Diet
A deficit of 1,000 calories a day can make you lose two pounds a week. Helpguide.org doesn't recommend losing weight faster, because this can require drastic measures that are hard to maintain long-term. Fast weight loss also slows your metabolism and can make you feel sluggish. In addition to burning calories through exercise, cutting calories from your diet can help you accumulate the daily caloric deficit. Eating smaller portions, and making healthy, low-calorie food choices, goes a long way. As does emphasizing fruits and veggies, reduced-fat dairy, lean protein, and whole grains, while limiting sugar and saturated and trans fats.