Having unshapely arm bulge can be one of the most frustrating issues to face as summer approaches. From feeling self-conscious in short-sleeved shirts or sundresses to avoiding group photos or any upper body attire, arm fat can make us feel powerless. It’s time to fight back and outsmart arm fat once and for all.
The first step is identifying what type of arm fat you’re dealing with. Luckily, arm fat is generally split into two categories: subcutaneous fat and visceral fat. Subcutaneous fat, sometimes known as love handles, is located on the top layer of your arm and is the type you can usually pinch with your fingers. Excess visceral fat, on the other hand, is located deeper inside the body and can be caused by certain lifestyle habits.
The good news is, once you know what type of arm fat you are trying to beat, you can formulate a plan for how to target it. Subcutaneous fat tends to be easier to manage because it can be targeted with specific workout routines and diet changes. Visceral fat, while slightly more difficult to tackle, can still be managed with some help from certain lifestyle adjustments.
Now that you know which type of arm fat you’re up against, it’s time to get to work. If you’re dealing with visceral arm fat, start by examining your lifestyle and identify any unhealthy habits you may have. Keeping a journal to keep track of what you’re eating and other lifestyle factors will help you pinpoint potential bad influences. If you’re dealing with subcutaneous arm fat, however, you can start to plan a routine that will target the area, such as exercises that specifically target the core or light weightlifting.
Along with developing a workout plan, you should also consider changing your diet. Opt for lean proteins like chicken, fish, and legumes, as well as healthy unsaturated fats like olive oil, nuts, and avocados. Eating several small meals a day rather than three large ones can be especially helpful when targeting arm fat. Processed foods and sugary treats should also be cut from the diet.
In addition to lifestyle adjustments, there are other simple tips that can help you outsmart arm fat. Drinking enough water is essential, as it can help keep everything flushed out and even help you eat less throughout the day. Lastly, try out alternative treatments like massage to help release built-up fluids in the arm area or supplements that will help control appetite.
Now that you know how to outsmart arm fat, let’s look further into lifestyle adjustments. If you want to target visceral arm fat, try to cut out foods that are high in refined sugar from your diet, just like you would for sugary treats. Instead of chowing down on white bread and pastries, opt for healthier options like whole-grain or gluten-free breads. Eating protein-rich foods is also key to a successful visceral fat lifestyle adjustment, as protein helps normalize sugar levels and keep you feeling full for longer.
If you’re looking to target subcutaneous arm fat specifically, anaerobic exercises are your best friend. Anaerobic exercises involve short bouts of intensity that will help target area-specific fat, helping you create the toned arms you’ve been dreaming of. Also, pay attention to how much cardio you’re doing, as too much can hurt your progress in targeting arm fat. Aim for a mix of high-impact and low-impact exercises, like running and yoga, to keep your body in peak shape.
In addition to exercising and changing your diet, make sure you’re giving your arm area enough relaxation. Working out and lifting weights can strain the muscles in the area, so it’s important to give yourself a break once in a while. Taking time for yourself can also help reduce stress, which is one of the most common causes of weight gain and visceral arm fat.
Finally, there are a few extra steps you should take to make sure your arm fat goals are achievable. Schedule regular check-ins with yourself to make sure you’re keeping up the positive habits you’ve established. Stay motivated and celebratory about the small victories you achieve every week. Find a friend or a group who can share in your goals and successes, and remember to be kind to yourself if you ever slip up.
