Have you ever thought why gaining weight is so easy, but it is so difficult to lose weight and keep them at bay? If you were able to choose which areas of your body to lose weight, it is probably your arms especially when you wear a sleeveless top or dress.
Having a toned body and legs While having a toned body and legs is something we all aspire, having a strong upper body is just as important. With a strong upper body and arm, it will increase your self-confidence, help with daily household chores, protects us from injuries due to an imbalance in the body. At some point in our lives, we will have to address issues with flabby arms as it is affected as we age, gain excess fat, and our genes etc. Having flabby arms causes it to jiggle uncontrollably leaving us red-faced when we make arm movements such as waving, flagging for a cab etc.
Understanding why we gain weight is complicated, it involves having a healthy and well-balanced diet, constantly hydrating ourselves and doing resistance exercises to eliminate underarm fat as well as tone, strengthen your muscles. You can always break a sweat by heading to the gym, but not everyone has the luxury of time. As an alternative, starting on a set of workouts at the comfort of your home, having a proper diet etc. can help you shed pounds off, and get lean arms without bulking up.
In this article, we will be sharing some tips on not bulking up and achieve lean arms so that you can regain all the confidence in you!
Understanding Arm Fat
Overall speaking, one needs to lose weight in order to lose any fats in the arms through arm workouts as well as a full body workout. One common misconception when losing arm fat is by focusing on specific body parts in order to lose arm fats, commonly referred to as spot reducing. It may be time to change your exercise methods if you solely focus on your arms. Therefore, focusing solely on arm workouts do not necessarily lead to toned and lean arms as where your fat cells sit is often a result of a genetic predisposition.
As you may have known by now, your body has fats distributed across it. With the knowledge that weight loss is related to losing arm fat, you can achieve toned and well-shaped biceps, triceps, and shoulder without bulking up by with some arm strength exercises and making changes to your nutrition with a healthy and well-balanced diet.
Tips To Tone Your Arms Without Bulking Up
1. Have A Healthy Diet
First and foremost, the most important step to achieving toned arms without gaining muscle mass is by having a clean, nutritious diet. While it may sound like a seemingly daunting task, it is in fact way simpler than you imagine and the solution to it is by eating real food! To replacing those saggy fat arms with toned, shaped arms, consider a real food diet filled with whole grain carbohydrates like sweet potato or brown rice, vegetables, lean protein source and drink tons of water as well as coffee and green tea. (Pro Tip: Avoid processed foods, sugar, soda, alcohols etc.)
2. Start A Cardio Workout
Nothing works better than a simple workout, and none more so than a cardiovascular workout which helps in burning calories and the elimination of body fats. To ensure that you make the most out of your cardio workout minutes, consider a 20 minutes High-Intensity Interval Training (HIIT) for your upper body which can tone and strengthen your arms and shoulders. Following the HIIT workout, you can increase the intensity of your heart rate and burn off calories such as push-ups burpees, dips and kicks (Tip: Repeat your upper body HIIT workout 2 -3 times; for 20 seconds and rest for 10 seconds).
3. Get Rid Of Arm Fat With Aerobic Exercise
If cardio workouts are not your thing, consider more effective calorie burning exercises with some vigorous aerobic exercises such as cycling, swimming, or jogging. Target to spend at least 150-300 minutes of aerobic exercise per week and choose an exercise that you enjoy. If you want to mix it up a bit, consider calling a friend or family member along with your aerobic workouts. These aerobic exercises can burn approximately 500 calories per hour.
4. Add Arm Toning Exercise Into Your Workout
There is no harm in burning extra calories and it will become easier as you have started on a strength training exercise and build muscle Together with your workouts (either cardio or aerobic), you can add some strength training exercises to tone your arms. Consider some hand-held weights, bicep curls, or resistance bands etc. To further enhance your biceps and shoulder muscles, consider adding shoulder presses. Since your intention is to tone your arms and not bulk up, consider using a dumbbell that is light enough for you to complete at least 16-24 repetitions.