They say nothing comes easy, and the same for your efforts to lose weight. Since you do not have a choice when it comes to where your fats appear, the best way is to lose total body fat. If you are struggling to cope with plump biceps or extra fats that appear at your arm’s back, odds are the problems lie at other areas.
As we age, we gain weight in all areas from our thighs, belly and one of our biggest concern is arm fats. From dresses to tops, we will be able to conceal most parts of our body except our arms when we wear clothes without any sleeves. With saggy upper arms, it starts getting embarrassing when we clap, wave our arms in the public where our arms jiggle uncontrollably. Arm fats are generally the result of genes, ageing or excess fat. Without regular exercise, you will gain weight causing fat to be accumulated in your body especially the arms.
If you are conscious about those flabby arms, it is important to know that everything we do in our daily lives contributes to the arms accumulating fat such as maintaining a well-balanced diet, exercising different core muscles. By being disciplined in your daily workouts and diet, you will be able to achieve leaner and toned arms.
In this article, we will be covering tips to achieve leaner and toned arms so that you can flash those arms in no time!
Arming Yourself With Weight Gain Knowledge
Some of us know of people who can eat high-calorie foods such as ice creams, cakes without gaining any weight. On the other hand, people who seem to gain weight though they only eat very little amounts of food. To understand how to manage your weight better, you should take a closer look at your calorie consumption and activity levels to determine how fast you burn your calories.
Determined by your genetics, calories are stored and burned, amount of physical activity and resting energy that your body burns. To manage your weight, you will have to exercise by constantly burning the calories that you have consumed in a day. In simpler terms, you will gain weight if you consume more calories than you burn.
Our daily activities determine the amount of physical activity we do. For working adults, we are restricted by our working schedules as we have to meet demanding deadlines robbing us of time to visit the gym or heading for a run. On the other hand, parents will have responsibilities after work to have food prepared for their family. All of these commitments leave us with little personal time to exercise.
Tips To Get Lean Arms
1. Have A Healthy Diet
The saying of “You are what you eat”, and there is nothing truer than this. The first step to achieving weight loss is by having a healthy diet which consists of good, clean and nutritious food. While this may seem like a daunting task, it is probably simpler than you think and the solution is by eating real food! Consider filling your plate with lots of veggies, protein, and finish it off with healthy whole-grain carbohydrate! As an alternative to your sweet food cravings, consider swapping it for fruits. Furthermore, eliminate soda, juices, or alcohol and drink lots of water, coffee and tea.
2. Start On A Strength Training Exercise
If you are gaining weight, you probably have more fat than muscles in your body. With discipline strength training exercises, you can build your muscles and lose fat from your body. Consider tricep dips, side planks, elevated bicep curls etc. to shape your muscles and get sculpted, toned arms. For each movement, target to have 10 – 12 repetitions, and repeat it.
3. Start Working On Your Cardio
One of the best ways to eliminate body fat and burn calories is through cardiovascular exercise. To ensure that you are successful in getting toned and lean arms, it is important to make the most out of your cardio workouts. Consider some high-intensity interval training (HIIT) such as a Kick-Butt Elliptical Interval Workout for at least 4 – 5 times a week and make sure you sweat it all out. If your choice of cardio workout is walking, consider an intensity interval walk on the hill, treadmill, or staircase, alternate bursts of short and brisk walking with bodyweight sculpting exercises and a power pyramid walk on the treadmill by increasing your speed during these short intervals.
4. Increasing The Number Of Reps
Specific exercise can help to increase your lean muscle mass by concentrating on toning the back of your arms, which is where your tricep muscles lie. Weight lifting is a strength training exercise which helps you to get in shape when you are at the comfort of your home or at the gym. If you are not up to heavy lifting, consider increasing your reps with a lower weight that will require some effort. This way, you can increase your muscles and allows your body to continue burning fat throughout the day.