10 Simple Moves to Blast Away Arm and Back Fat

10 Simple Moves to Blast Away Arm and Back Fat

10 Simple Moves to Blast Away Arm and Back Fat in Less Than a Month
Its frustrating to look in the mirror and see unwanted back and arm fat. But dont despair in less than a month you can take your body back with just a few simple moves. Here are 10 exercises to help you lose arm and back fat fast.

Cardio Training Cardio training can be a great way to get instant gratification when it comes to reducing back and arm fat. You can do moderate or high intensity cardio on the treadmill, stationary bike or elliptical. Aim for 30 to 40 minutes of exercise at least five times a week. This will help to get your body working and the fat burning.

Shoulder Press Perform shoulder presses with either dumbbells or a barbell to target the muscles of your shoulders, arms and back. Stand with feet shoulder-width apart and hold a dumbbell in each hand. Press the weights upward until your elbows are locked, after which, lower the weights back down slowly. Perform sets of 10 to 15 reps.

Push-Ups Push-ups are one of the best exercises for toning and strengthening the back and arms, and they can help to blast away fat. When performing a push-up, keep the body as straight as possible, making sure to maintain a tight core and glutes throughout the exercise. Aim for sets of 10-15 reps.

Bicep Curls Bicep curls are an effective way to target the muscles of the upper arm and back. By performing sets of 10-15 reps with either dumbbells or an elastic band, you can really target this area, helping to tone and build muscles underneath, which will help to reduce fat.

Rows Rows are great for targeting the back and improving posture. Set up a barbell in a squat rack and grab the bar with palms facing down. Pull the bar up towards your chest and squeeze your shoulder blades together at the top. Hold the position for one second before slowly lowering it back down. Perform sets of 10 to 15 reps.

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Tricep Dips Tricep dips are great for helping to strengthen and tone the muscles of the arms and back. To do a tricep dip, sit on a raised chair or surface and place your hands behind you, fingers facing forwards. Lower your body down until your arms are bent at 90 degrees and then push your body back up. Perform sets of 10-15 reps.

Bent-Over Reverse Flys Reverse flys are an excellent exercise for targeting the back and shoulders. Stand with a slight bend in your knees and bend forward at the hips until your torso is almost parallel to the ground. With a dumbbell in each hand, raise your arms out to the sides until they are in line with your shoulders, then slowly lower the dumbbells back down. Perform sets of 10-15 reps.

Lat Pull-Downs Lat pull-downs are great for targeting the back and arms and helping you to get rid of fat. Set up a lat pull down machine and grab the bar with your palms facing down. Pull the bar down towards your chest, squeezing your shoulder blades together at the top and lower the bar back down slowly. Perform sets 8-10 reps.

In addition to these 10 simple exercises, here are four more strategies you can use to get rid of back and arm fat fast:

Eat A Balanced Diet Eating a healthy, balanced diet is essential if you want to get rid of back and arm fat fast. Include plenty of lean protein, complex carbs, fruits and vegetables in your diet. Cutting down on sugary and processed foods will help.

Drink Plenty Of Water Drinking plenty of water helps to flush out toxins and keeps the body hydrated. Aim for eight 8-ounce glasses of water per day to help keep your metabolism running and your body functioning optimally.

Get Plenty Of Sleep Sleep helps the body to recover and rebuild and its essential for reducing back and arm fat. So, aim for 7 to 8 hours of sleep a night.

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Lift Weights Strength training is essential for helping to build muscle and burn fat. Aim for 4 to 5 days of strength training each week to maximize your results.

Finally, dont forget to add some HIIT (High Intensity Interval Training) into your routine. HIIT is a great way to burn fat in a short space of time. Try sprinting for 30 seconds and walking for 1 minute. Repeat this for 10 minutes.HIIT will help to optimize your results.

Remember, its important to stay consistent and stay motivated when tackling back and arm fat.Tackling fat loss is not easy, but with the right knowledge and dedication, it is possible. By following the strategies and exercises above, you can take your body back and start feeling great in no time. What are you waiting for? Get moving and start blasting away your back and arm fat today.