Stop Hiding Your Arms – Heres How To Lose Those Unwanted Underarm Fat!
Embarrassed by flabby, underarm fat? You’re not alone. Feeling hidden and self-conscious about those jiggly upper arms can really put a damper on your self-esteem. What’s more, it can be confusing at times! With so much information available out there, it can be difficult to separate out fitness myths from facts about reducing arm fat. Don’t let that discourage you from taking control of this situation. Everyone has the potential to make improvements with their arms, and develop endurance and strength. Here’s how to get rid of those unwanted arm fat and be proud of your body!
First, remember to commit to a consistent exercise program for your arms. Combine dynamic interval traininglike kickboxingwith moderate cardio activities like walking, swimming and running. Short, fast-paced workouts can be an effective way to burn fat and build muscle. If you love lifting weights, make sure to work out your arms twice a week, doing 12 to 15 repetitions of multiple exercises like bicep curls, tricep pulls, chest press and shoulder press.
Second, add in some arm toning exercises. Opt for moves that target your shoulders, deltoids, triceps and biceps. Plank extensions, tricep push-ups, and incline push-ups are great for toning arms. And, if you have access to a gym, you can use heavier weights and equipment like kettlebells and barbells for even faster and more efficient results.
Third, keep your chest and back strong. Having a strong chest and back helps to support your arms and strengthens your shoulder blades. Your chest muscles act as a shield to your arms; the stronger they are, the more protected your arms are. Performing chest workouts such as cable flies, incline bench presses, and dumbbell chest presses can help to strengthen the chest.
Fourth, reduce your calorie intake. Remember, fat loss occurs when you’re burning more calories than youre consuming. That’s why it’s important to maintain a healthy diet and limit calories, especially unhealthy and processed foods. Also, make sure to drink plenty of water throughout the day to help keep you hydrated and to suppress hunger. Even better, start by swapping out sugary teas and juices with health-boosting green tea and natural fruit juices.
Fifth, add in some extra arm exercises. For example, arm circles, shoulder press-ups, and tricep dips are great for improving your arm strength. Even simple moves such as push-ups and planks can help to tone your arms. They activate your entire upper body and target your upper arms, shoulders, and chest muscles to keep them tight and strong.
Finally, get enough sleep; 7-9 hours per night. This is key! Without enough sleep, your body won’t be able to properly defend itself from inflammation and muscle breakdown, resulting in more unwanted fat. Additionally, a lack of sleep is strongly linked to increased appetite and hunger cravings. So make sure to get plenty of shut-eye every night to boost fat-burn and help your body look its best.
By implementing these strategies, you’ll be on the road to a strong, toned upper body. But theres also one more incredibly important step: Don’t be too hard on yourself. Instead, be kind, forgiving, and give yourself time to reach your goals. You have a right to be proud of your body, so don’t be afraid to show it off!
Now, lets dig a bit deeper.
Sixth, focus on your diet. The food choices you make throughout the day can make a huge difference in your arm fat reduction goals. Incorporating protein-rich, whole-foods such as nuts and seeds, fish, lean meats, and beans, as well as other fresh veggies and fruits are ideal. These choices offer your body the necessary nutrients and vitamins to build lean muscle and strengthen your arms. For an extra fat-burning boost, make sure to add healthy fats like avocados, coconut oil, and dark chocolate to your diet.
Seventh, watch out for hidden sources of calories. If youre trying to lose arm fat for good, stay away from processed foods and drinks loaded with added sugars and calories. Appetizers, sodas and frappes may seem harmless but these sneaky little treats really add up. To stay on track, stick to whole and natural snacks like fresh fruits and veggies.
Eighth, engage in moderate exercise. In order to get the most out of your arm fat reduction efforts, choose exercises that engage multiple parts of the body at once. Cardio activities like running, cycling, and swimming provide a full-body workout and can help you torch calories and shed fat from all over your body. So, instead of isolating your arms, mix up your routine and try some fun cardio activities like Zumba, jump rope, or stair climbing!
Ninth, have a plan. Planning is key when it comes to making strides in reducing arm fat. First, set realistic goals for yourself and then outline a schedule of when and what exercises youll do each day. It’s also important to record your progress as you go along. That way, youll be able to track your progress and see just how far youve come.
Finally, fuel up with healthy foods before and after every workout itll help keep your body energized and maximize the fat-burning benefits of your workout. For example, before a workout, have a banana or a handful of nuts for energy. As for post-workout, go for something like a lean turkey wrap, Greek yogurt, or a smoothie with almond butter and banana.
So, don’t let arm fat keep you from feeling your best. Make sure to take the steps outlined above to rid yourself of those sagging arms and get the strong, toned arms you deserve. You got this!
