Three Steps to Blast Away Unwanted Arm Fat
Are you tired of arm fat jiggling and bouncing while you exercise? Do you envy those toned and tight arms? Do you feel self-conscious when it comes to tank-tops, short-sleeved shirts and sleeveless dresses? You don’t have to be! Blasting away arm fat can be done with the right nutrition, exercise and consistency. Here are three easy steps you can incorporate into your routine to rapidly reduce the fat on your arms and start feeling confident again!
First of all, get your nutrition on track. Eating the right foods and maintaining your desired caloric intake is essential to reducing fat from any part of your body, including your arms. Choose whole-foods that are nutritionally dense and free from added sugars and fats. Consider creating meal plans that include healthy proteins such as lean meats, fish, beans, legumes and dairy products as well as colourful fruits and vegetables, like spinach, broccoli and peppers. Doing so will give you sustainable long-term results.
Second, incorporate resistance and weight training into your workouts. Adding tension and resistance to the arms forces your muscles to work just as hard as they do during cardio workouts. Increasing muscle size means you’ll be burning more calories to maintain them, resulting in a decrease of fat over time. When choosing the type of muscle-building exercises, try using a mixture of large muscle groups as well as particular exercises that target the biceps, triceps and deltoids.
Lastly, stay consistent. Consistency over time will yield even more amazing results. Aim to exercise at least three times per week. On your days off, don’t forget to allow your muscles to recover too. Taking long walks or doing yoga is a great way to aid in recovery, while still maintaining that overall activity.
To reach an even better and quicker result, consider incorporating a 20-minute HIIT workout into your regimen. HIIT stands for ‘High-Intensity Interval Training’ and is a method of exercising that consists of short bursts of intense exercises followed by short periods of rest. It can be an extremely effective way to target certain muscle groups and blast away arm fat. Furthermore, HIIT workouts have been shown to burn more fat in less time when compared to traditional exercises.
To achieve an even higher level of toning, add a few weight-lifting exercises into your HIIT routine. Exercises like bicep curls, shoulder press, tricep curls, chest pulls and push-ups can be great additions. Remember to always give your body at least one minute in between each set and to plan adequate rest days in between each HIIT workout.
Lastly, keep a food and fitness diary to keep track of your progress and help you stay on track with your fitness goals. Journaling should include elements such as meals ate, exercise type, duration and intensity level. This will help identify any changes or improvements needed so that you can be sure to reach your desired results. Making notes of any perceived progress through measurements and photos also helps a great deal.
To assist in blasting away arm fat further, you can also try cardio-based exercises such as swimming, biking and jogging. All of these exercises provide a great way to increase your heart rate and burn off fat. Additionally, if you have access to an indoor rowing machine this can be a great way to help get rid of arm fat too. Finally, stretching and foam rolling can help to loosen and relax muscle tension to aid in recovery between workouts.
Another supplement to consider is the use of weights, bands and loop-bands. Free weights and gym machines can help increase the challenge of your strength-training routine and can even be used at home. Doing weighted arm exercises like biceps curls, overhead triceps presses, shoulder press and bent-over or lying rows can help tone the provided muscle groups.
To make sure you get the best results out of your exercises, remember to stick to proper form, focus on quality over quantity and try using heavier weight at lower reps or lower weight at higher reps. Doing this will ensure that your muscles get the appropriate intensity level and are able to activate so that they can start to rebuild and tone up.
In terms of nutrition, be mindful of what you are consuming and focus on foods that provide your body with much-needed nutrients. Look for foods that are rich in fiber, healthy fats and protein as well as complex carbohydrates. Eating healthy meals and snacks in small portions throughout the day will help keep your metabolism up and burning more fat during workouts.
Furthermore, snacking on healthy options like a handful of nuts, a protein shake or protein bar, fresh fruit, cucumber slices with hummus, hard-boiled eggs or a small yogurt cup can also be beneficial in aiding your progress. Additionally, be sure to stay hydrated as proper hydration helps to speed up the process of flattening out that arm fat.
In combination with proper nutrition, exercise and consistency, it is possible to reduce arm fat significantly. Of course, there are other factors that could inhibit these results such as hormones and genetics but that’s why it’s important to focus on making small improvements each week and to be patient with the process instead of expecting drastic results overnight.
Finally, ensure each workout has a positive focus that will help you stay motivated and on-track. Writing down your goals along with measurable steps you can take towards the achievement of them can be a helpful reminder of why you started in the first place. Being aware of why you are doing a certain exercise will help make it easier to stay dedicated and excited about working towards your goal.
