Ladies, tired of waving goodbye to your glorious summer days due to those nasty bingo wings? Take heart…you certainly can get rid of back arm fat for good by following a few easy steps.
You see, one of the best ways to get rid of the flabby fat on your upper arms is to pay attention to what foods you’re eating. Eating healthy, smaller portions throughout the day can help you reduce calories and definitely help you eliminate back arm fat for good. Choose whole grains, fresh vegetables and fruits as well as lean proteins like skinless white chicken, fish, and eggs. Avoid high fat items like bacon, full-fat cheese, whole milk, and fried foods as much as possible.
In addition to eating a healthy diet, you’ll need to add in some physical activities like aerobics, cardio exercises, and strength training. Engage in regular aerobic exercises such as running, walking, biking, and/or swimming. These are all great activities that will not only help you reduce back arm fat but they’ll also help you burn extra calories overall. Mix in some cardio exercises such as jumping jacks, jump rope, and even boxing.
Strength training exercises like squats, push-ups and triceps dips will help build up the muscles in your arms and surrounding area. As you build up these muscles, your bingo wings will slowly start to disappear. An added benefit to strength training is that it will help boost your metabolism.
Finally, make sure that you give yourself some time each day to relax and distress. Stress is an accumulation of hormones that actually reserve fat deposits in the area around your arms and back. Take a few minutes out everyday to dedicate to yourself. Whether it’s a hot bath with some soothing essential oils, a happy hour with some of your closest friends, or a good book and a hot cup of tea, you’ll be surprised how much better you’ll feel when you find time for yourself.
Now that you know the secrets to getting rid of back arm fat for good, let’s move onto how you can be proactive in taking control of your back arm fat. Women should pay extra attention to their arm size in order to prevent them from getting too bulky. It’s important to keep in mind that this can depend on how often you exercise, your existing muscle mass, and your metabolism. Certain exercises like the military press should be avoided since they could give you a bulky look.
One of the best ways to prevent back arm fat from getting out of control is to use weights that are not too heavy. Heavier weights with fewer repetitions can build bulkier arms, while lighter weights with higher repetitions can help reduce fat but maintain the muscle mass. In addition, try performing exercises on a different angle or changing up the exercise program to help work different muscles.
If you’re feeling overwhelmed with the prospect of navigating exercise and healthy eating, why not start with baby steps? Moving your body for just 10 minutes a day is better than zero minutes. That’s enough time to get your heart rate up and give your muscles an adequate workout. Further, you can break it down by exercising for just five minutes twice a day. Trust me, you’ll notice the improvement soon enough!
And what about water? Adequate hydration plays a key role in any weight loss program. Not only can drinking plenty of water help keep your metabolism and digestion running smoother but it’s also essential for proper muscle assessment. The recommended amount is eight, eight-ounce glasses of water a day – that’s at least 64 oz of water.
Ready to get rid of back arm fat for good? You don’t have to feel daunting or discouraged. Start small and build up your healthy habits – that way you never feel burdened. As you feed your body the nutrients it needs and move your body on the regular, you’ll start to see an improvement in the tightness and tone of your arms.
Let’s now focus on proactive ways to help eliminate back arm fat. One of the best (and easiest) ways to eliminate arm fat is to focus on upper-body strength exercises. Push-ups are one of the best exercises for strengthening your upper body, as well as your core. Start slow, then move up to three sets, using a modified (from your knees) or full (from your toes) push-up.
In addition to push-ups, you should also focus on shoulder presses and bicep curls. To perform a shoulder press, you’ll need either a set of dumbbells or a barbell. Stand in a comfortable position with your feet slightly wider than shoulder width apart and hold a weight in each hand with your palms facing forwards. Push the weights up above your head, then lower back to the starting point – making sure to pause at the top and bottom of each rep.
For bicep curls, you can use a set of dumbbells or a barbell. Stand with your feet hip-width apart, back straight and core engaged. Hold your arms straight down at your sides (with palms facing forward) and one-by-one curl each weight until it’s at, or just under, your shoulder. Immediately lower the weight and then repeat for 3 sets of 8-12 reps each side.
It’s also important to replicate the same exercises with your triceps. Tricep dips are one of the best exercises to tone and shape this area and they’re incredibly easy to do. Sit on the edge of a chair or bench, placing your palms shoulder-width apart. Move your hips off the seat (keeping your feet flat on the floor) and slowly lower yourself, making sure to keep your back close to the chair. Then push yourself back up to the original position.
In addition to exercises, you can also try using braces or compression shirts. Braces are designed to provide compression in areas that need extra attention. They’ll help reduce the appearance of back arm fat as well by providing support and reducing movement in the arm area. Compression shirts are another great way to help reduce the feeling of flab and encourage muscle repair and growth. They’ll also help pull in the area around your arms and back, providing a smoother silhouette.
But, don’t forget…eating healthy is still the best way to get rid of back arm fat. Try to reduce your daily caloric intake and be aware of the types of food you’re eating. Avoid processed and artificial food as much as possible and opt for fresh fruits, vegetables and lean proteins. Avoid enducing cravings by using food to reward you for achieving your fitness goals and instead, opt for a massage, mani/pedi, ticket to the movies – anything else that allows you to feel special and encourages you to keep going.
Are any of these strategies working for you? Can you think of another option that could help you get rid of back arm fat for good? Share your thoughts in the comments!
