Shedding Excess Arm and Back Fat: It Can Be Done!
Families struggle with excess fat on their arms and backs, but it can be conquered with the right attitude and dedication. More than just physical, excess fat can also be a mental and emotional burden, that can have a significant toll on self-esteem. But don’t worryshedding excess fat can be achieved!
Contrary to popular belief, diet and exercise dont have to be excruciating for you to reach your goals. Taking smaller steps and gradually pushing yourself can be the strategy that leads to success. That being said, consistency and commitment are the main keys. You have the power to make long-term changes if you commit to them.
Start simple with a basic strength training routine. Variations of exercises like push-ups, tricep dips, pull-ups, and side planks will help strengthen the muscles on your arms and back. Aim for at least two days a week of dedicated strength training and do sets that challenge your body. As you get comfortable, you can increase your sets, reps, or level of difficulty. Don’t forget to mix in cardio and stretching days too!
Consuming the right food is just as important, if not more the workouts. Foods high in proteins, healthy fats, and lots of veggies are your go-to’s. These will keep your energy levels up and your muscles smiling. Avoid processed foods such as chips, doughnuts, and pizza, as they are often loaded with sugar and empty calories.
Make sure to find an exercise buddy. Living a healthy lifestyle is always better with companionshipitll make it easier to stay consistent and hold yourself accountable. Plus, having someone around to motivate you will make the process much more enjoyable!
Try monitoring and tracking your progress. Measuring your progress with weekly weigh-ins or taking before-and-after photos will provide a better understanding of the work youve done and how much youve accomplished. It can also be a major confidence-booster.
Set realistic goals. Keeping a realistic timeline for your goals will keep you committed and focused. For example, if your end goal is to be fit enough to sign up for a 5K or a half-marathon, setting intermediate goals like running a mile comfortably or running for 30-minutes non-stop, are essential to get you there.
Shifting your attitude and adjusting your lifestyle can make a world of difference in achieving your goals. Understanding that you need to care for yourself, and that taking the steps to do that are essential, are the most important factors of all.Gaining the motivation to stick to your goals with the right attitude will go a long way in achieving your dreams.
For those who want to focus on building muscle and burning fat, simply turning up the intensity of your workouts will make a huge difference. Increase the weight you’re lifting, lengthen the duration of your workouts, lift slower, and pause each rep at the hardest part of the move. These strategies will ensure that your muscles are pushed to the max and kept guessing.
Trying to target arm and back fat with isolated exercises is difficult; the best way to shed fat is to increase your overall body strength and cardio capacity. Incorporating circuit training into your routine is an effective way to do this. For example, doing a set of burpees, followed by a period of cardio, then another set of push-ups, and another burst of cardio, will keep your heart rate up and make sure your muscles are constantly working.
Everyones body type is different, so finding the right mix of activities is key. Think about what factors are influencing your goals and whats enjoyable for you. If you enjoy swimming, for instance, shifting your workouts to the pool can make a huge difference in toning and strengthening your arms and back.
Interval training can be a great way to lose fat fast and get into shape quickly. Short bursts of intense activity that raise your heart rate followed by periods of low-intensity, active rest can help you burn major calories in a short amount of time. It can also help keep you motivated since you won’t be spending hours in the gym.
HIIT, or High-intensity interval training, is a great way to increase your heart rate and work out your arms and back. This type of training alternates fast-paced exercises such as mountain climbers, burpees, or squat jumps with lower-intensity exercises such as walking lunges or jumping jacks for a certain period of time.
Don’t shy away from using weights; they are your friends! Weights will pump up your metabolism, they are a great way to tone and sculpt your body, and can be used in so many different ways. If you dont think you are ready to commit to a gym membership just yet, start out with dumbbells and lighter weights you can do at home.
Changing up your diet to get the proper nutrients is essential if you are wanting to burn arm and back fat. Focus on eating lean proteins like lean beef and chicken, healthy fats like salmon and avocados, fiber-filled vegetables and fruits, and whole grains like quinoa and buckwheat. Eating smaller, portion-controlled meals throughout the day can prevent your body from storing excessive fat.
Dont forget to stay hydrated! Keeping your body hydrated helps to keep your metabolism functioning optimally and prevents your muscles from becoming dehydrated and sore post-workout. Try to drink at least 2 liters a day of water and other low-calorie, hydrating drinks such as green tea.
Incorporating healthy eating habits, the right kinds of exercise, and a positive attitude will take you far. You have the power to reach your goal– its all up to you to determine how much effort you are willing to put in. So dont give up, start now and take small steps to achieve your goals. Who said the journey to a fitter, healthier body has to be tedious and boring? Get creative and have fun with it!
For those wishing to build more muscle mass and burn fat, focusing on big full-body exercises like squats, deadlifts, pull-ups, and military presses are great tools. Forcing your body to work in different directions with compound moves helps to build lean muscle mass and increase your metabolic rate so that you burn fat even while at rest.
Consciously managing your carbohydrate intake is also essential to losing fat and increasing lean muscle mass. Try to reduce your intake of processed carbohydrates like crackers, chips, and cookies, and focus on high-fiber carbs like oatmeal, fruit, and quinoa.
Regular periods of rest and recovery are also necessary to discourage fatigue and burnout. Start by setting reasonable expectations for yourself and giving your body at least one day a week to rest and recover. During rest days, focus on light activities such as yoga or Pilates, stretching, or walking to maintain your muscles without over-taxing them.
Sticking to your goals isn’t easy, so setting up systems and routines to make the process easier can be beneficial. Write up a routine and commit to it. Preparing healthy snacks for throughout your day, stocking up on kitchen staples that will help you make healthy meals quickly and efficiently, and only purchasing clothing that makes you feel great are just some of the systems that you can put in place to keep yourself motivated and focused.
Remember, achievement only comes after consistent effort. Stay focused, committed, and self-motivated, and watch your body transform into the better version of yourself. Shedding excess arm and back fat can be done, and you have the keys to make it happen.
