3 Simple Ways To Reduce Stubborn Arm Fat!

Losing weight and staying healthy at the same time can be a real challenge.
Even when we start to notice the results of weight loss, there are often stubborn spots that don’t want to give up.
Arms are one of those common spots for women. If your diet is on point and you’re having a regular gym, but your arm fat is still here, find out what can really help you.

Arm-Strengthening Exercises To Reduce Arm Fat

Tricep Push-Ups

  1. To perform triceps push-ups, place your hands underneath your shoulders, shoulder-width apart.
  2. Spread your fingers and place equal weight on both hands.
  3. Squeeze your abdominal muscles and straighten your legs behind you, coming up on the balls of your feet.
  4. Activate your leg muscles and push out from your heels. Keep your lower back straight.
  5. Begin push-ups and exhale as you press back up to the starting position.

Tricep Chair Dips

3 Simple Ways To Reduce Stubborn Arm Fat!

  1. Place a chair against a wall with the seat facing toward you (you can also use the edge of a table or a workout bench).
  2. Stand 1-2 feet in front of the edge of the chair, facing the opposite direction.
  3. Place your hands behind you, shoulder width apart, and grip the edge of the chair with your fingers.
  4. Bend your knees to a 90-degree angle and inhale as you bend your elbows, bringing your butt toward the floor.
  5. Exhale as you raise your body back to the starting position, and be careful not to hyperextend your elbows.

Dumbbell Tricep Kickbacks

  1. Begin with a free weight in your right hand, and rest your left hand and bent left leg on the exercise bench.
  2. Hold the free weight in your right hand, making sure your back is straight.
  3. Form a 90-degree angle between your forearm and upper arm, keep your head up and your neck straight.
  4. Exhale and use your triceps to lift the weight until your right arm is fully extended behind you. Move only your forearm and do not use your left hand or legs.
  5. When your right arm is fully extended, pause and inhale, then exhale as you bring the free weight back to the starting position.

Sports to Build Arm Muscles

If you’re want to  try new things and you want to see your arms in one new perfect toned condition, these sports can help you to build and tighten your arm muscles and to reduce arm fat fast.

  1. Tennis

Tennis is an excellent workout for all body parts with the focus on building arm and leg muscles.

So, take the racket and sign up for some tennis lessons or simply practice tennis in some recreational team.

  1. Rowing or Kayaking

If you are hard to stay at home, this could be the perfect sport for you.

Rowing and kayaking activate the muscles in the arms to reduce arm fat and to keep it off.

These sports require strong arms and a strong core.

If you don’t like water, then try the rowing machine at the gym.

You will be surprised how hard is this type of exercise.

  1. Boxing

Boxing is another high-intensity arm sport. It’s a total body workout that requires very strong arm muscles and concentrated focus.

Start having boxing lessons or just practice hitting the boxing bag at the gym. Be sure to find the proper technique if you’re unfamiliar with the sport.

To Lose Arm Fat Maintain a Healthy Diet

  1. Drink Water

Avoid soda, juice, energy drinks, creamy or sugared coffee. Water is the best drink for the healthy body, not only at meal times but during all day long. Plenty of water will improve the function of all internal organs keeping your body healthy and energized.  Losing weight is guaranteed if you cut down all those unhealthy, processed drinks and all this at the same time will boost your overall health.

  1. Eat Before and After Exercising

Working out on an empty stomach can lead to nausea and dizziness. This isn’t really beneficial to your body in any way. Food gives energy to your body. Without the proper nutrition, your body and your brain won’t have the energy to exercise. Make sure to get a carb in before your start with exercising. The proper meal should be on the list after every workout, too. After your body has worked hard to keep your heart rate up and burn calories, it needs to refuel. Consuming food high in proteins after a workout is the best way to build muscle and replenish fuel.

  1. Meal Prep

Planning out and prepping your meals ahead of time takes away the urge to stop at a fast food restaurant when you’re too tired to cook or in a hurry. Set aside one day a week to make and portion out healthy options that you can bring to work or quickly assemble for lunch and dinner. Healthy snacks are required!

With the healthy diet and appropriated exercises, you will reduce arm fat in no time!

Watch the video below for more exercises in a workout designed for sculpting your arms!

Via: www.davidwolfe.com

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