We will all agree that all body types are beautiful and we should embrace this natural beauty in all shapes and sizes. We all want to have a well-toned body and for that we all aim at being fit with each passing day. When it comes to losing weight our primary concern stays to lose that extra belly and buttock fat. In the processes to shredding those love handles we forget the arms. Hence, the slight hesitation before wearing a pretty sleeveless dress or a cute tank top. No matter how much you try to cut back on your desserts, the fat remains stubborn through it all. To get rid of those flabby arms, we first need to understand what causes it.
The foremost factor is the metabolic rate of a person. This makes gaining fat in the arms just a part and parcel of aging. As a person grows older, their metabolic rate decreases, and accompanied by an unhealthy and inactive lifestyle, causes fat to accumulate in the arms.
Now that we know what causes it here are a few tips and tricks to help tackle the flabby arm problem.
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Water is super important in keeping your body detoxified of all the harmful food you’re feeding it. A sufficient amount of water is required to help keep your metabolic rate steady. For that one must try to consume at least 4-6 liters of water every day. This keeps you feeling fresh and energetic for all the exercise your body goes through. One tip is to avoid sugary drinks like cokes, packed juices and energy drinks and consume water instead.
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Your first meal of the day is the more essential meal for your body than you think it is. Eat as much healthy food you can in a good quantity during the mornings since your metabolism is at its peak during that time, meaning the food you eat at that hour, will get burnt easily and will give you stamina and energy for the entire day.
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Set a target for each week and reduce calories accordingly. Accumulation of fat is usually the byproduct of too much calorie intake and reducing them along with a planned balanced diet and supplementing exercise will be of utmost use.
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No matter how much you control your diet, cravings for sweets will remain. We all have a sweet tooth right? Processed sugar is a big no no if you are striving for toned arms. All the efforts you put into your diet and exercise will go for a toss even with a small slice of cake. Switch to naturally sweet food such as fruits as and when you have that sweet tooth craving
Exercising is a must when it comes to getting that toned body. Even if you do not wish to shred those kilos you should still have exercising in your cycle inscribed. One should burn that fat to gain muscle that will make you look toned and well-maintained. Here are a few exercises that have proven to be useful to many.
a. Weightlifting:
1) All you need for this exercise is a standard pair of weights. If you don’t have dumbbells, you can use a bottle of water as a substitute. Do a couple of sets to tone down your arms. One exercise is to stand with your feet shoulder-width apart. Now, hold the weight with both your hands and lift it above your head. Pay close attention to form. Your arms should be straight. Slowly, lower the weight behind your back.After holding for a couple of seconds, lift the weight above your head again.
While doing this exercise, keep your arms as close to your ears as possible.
Do 3 sets of 20 reps each. Rest for a minute in between each set.
b. Triceps Dips:
Find a suitable chair or bench for this exercise. The height of the chair/bench matters a lot. It has to be at least 2 feet higher than the ground.Sit at the edge of the chair/bench and place your arms behind you or at the edge of the seat. Make sure that the distance between your arms is shoulder-width apart.With your back in an upright position, sit at the very edge of the seat, with your legs stretched out in front of you. Now, bend your elbows to a 90 degree angle and slowly lower your lower body off the seat and towards the ground.Hold this pose for a few seconds and remember to regulate your breathing. Take a few deep breaths. It will help you maintain the pose without exerting yourself. Straighten your arms again and push your body up again (do not sit on the chair yet).
Do 3 sets of 20 reps daily for effective results in reducing arm fat.
c. Bicep Curls:
For this exercise all you will need is a pair of weights.
Stand firmly on the ground, with your feet shoulder width apart. Hold onto one weight in each hand.While grasping the weights, make sure your palms are facing you, with your fingers encircled around the weight.Lift both the weights by bending your elbows and bringing your arms up towards your shoulders.Keep your elbows tucked in closely towards your sides to maintain the right form.After holding for a few seconds, bring down the weights by lowering your arms. Based on the level of comfort, do about 2 to 4 sets of 15 or 20 reps each.
d. Side Planks:
For this you just have tolie on one side with the upper foot stacked right on top of the lower foot. Place your elbow directly in line under your shoulder. Lift your hips so that they form a straight line from feet, between your legs, through groin, and straight up through the middle of your neck. Hold for as long as possible. Repeat 3 times on each side. Increase 15-30 seconds each day.
e. Scissors:
This exercise is easy to do and requires no weights. You will just need a yoga mat and enough space to move your hands.
Start by spreading the mat and stand with your legs apart. Extend your arms towards your sides and keep them straight. This is your starting position. Now, bring your arms towards the front of your body And cross them over in a way that they overlap. (Think of your hands like the blades of a scissor when you cross them over). Return to the position you started in.
Repeat this movement and carry on for about 20 minutes
f. Push-ups:
This exercise works wonders for all those
looking to lose those flabby arms.
Start by spreading a yoga mat on the floor and
lie down on your stomach. With your palms facing downwards, rest your
hands on the floor. Now rest your hands firmly on the ground, lift your body up. Slowly, lower your body again, till
your chest is almost touching the ground. Since this exercise requires immense
upper body strength, start with doing knee pushups first and then proceed to
regular pushups when you get comfortable. For that you need to rest your
knees on the floor and raise your upper body slowly. Pause for a second and
then lower it again till your chest is close to the ground (parallel to it).
During this exercise, breathe in on your way
down and exhale when you raise your body up. Do 3 reps of 10 sets daily
for best results.
Now you have it all. Say bye to flabby arms and take your cut sleeved tops out! Try all these exercises by maintaining a healthy diet.
Let us know your results in the comment section down below.
