We all want to look our best and remain fit and healthy, but some of us struggle with unsightly arm fat stubbornly clinging to our bodies. Losing this excess fat can be a daunting task especially if you do not know which exercises to do and how to approach the problem. Luckily, we have some proven exercises that can help banish those unappealing arm fats for good.
For starters, we can try simple exercises like wall push-ups and wall sits. Wall push-ups help to target your biceps and triceps while wall sits help strengthen your core muscles. These exercises should be done three to five times a week for a minimum of fifteen minutes. It is always best to start with the basics to get a feel for the routine and gradually increase the intensity as you progress.
Next, we can take our workouts up a notch by building muscle with arm circles and tricep dips. Arm circles are done with a weight or a resistance band and help target our arm and shoulder muscles while tricep dips help to shape and tone our triceps. Doing these exercises twice a week in three sets of twenty repetitions will make a difference that will be noticeable very quickly.
Finally, we can combine these movements with cardio exercises such as jumping jacks and running. Jumping jacks can help improve our cardiovascular health while running builds up the muscles in our arms. Both of these exercises should be done for a maximum of twenty minutes a day but regardless the duration, your arms will start to look more toned as you progress.
Apart from these exercises, you can also incorporate other activities into your routine like swimming and biking. Swimming helps to build upper body strength while biking increases your aerobic capacity which is essential for better overall health. Both these exercises should be done twice a week for a minimum of thirty minutes for maximum results.
The key is to stick to these exercises and keep at it even when you begin seeing results as the most important benefit lies in keeping your body fit and healthy. If you don’t want to do the same exercises over and over, you can always switch to a more intense routine like weightlifting or HIIT.
Weightlifting is a great way to build and shape the muscles in your arms while HIIT can be done anywhere as it only requires bodyweight exercises. To maximize the results of both these exercises, do them three to four times a week for twenty minutes a session.
But if you really want to get rid of the excess fat on your arms you need to combine all the exercises mentioned above with a healthier diet. You cannot expect to see results if you do not change your eating habits. Cut out all unhealthy food and try to include more lean proteins, fruits, vegetables, and whole grains into your diet.
You should also drink lots of water as it keeps your body hydrated and helps flush out the toxins from your system. Get enough sleep and rest too as the arm muscles need it in order to regenerate after every workout.
Doing these exercises on a regular basis can greatly reduce upper arm fat and give you the shape you desire. All it takes is regular exercise and a balanced diet for the journey to toned arms. So start today and see the results in front of your eyes! Have you been consistent in your workouts? Are you ready for toned arms? Let’s get started!
