How to Get Rid of Arm Flab

How to Get Rid of Arm Flab

The 3 Week Diet

For many women and some men, the back of the upper arm is where fat seems to linger.  Flabby arms are very embarrassing and many women want to know how to get rid of arm flab.

Overweight individuals often have flabby arms but arm flab can also come with age.  As the skin loses its elasticity, it starts to sag and you get flabby arms.  Fortunately, exercise and diet can help you get rid of arm flab.

The first step in eliminating arm flab is to tone the arms.  Your exercises must target the triceps, or the muscles in the back of the arms.  Tricep exercises will firm up loose and sagging tissue in the arms.

When you start to lose fat, your firm and well-toned upper arm will be revealed.

Resistance Training and Cardiovascular Training

Experts say that the best way to get rid of arm flab is by a combination of lifting or resistance training and cardio workout.  Many women do not like the idea of lifting weights but resistance training is actually beneficial in helping to burn calories.

The muscles developed during resistance training are more efficient at burning calories, thus helping you to lose weight faster.

You don’t have to lift heavy weights if you want to get rid of arm flab.  Light weights are all you need to keep your muscles toned, firm and sexy.

Exercises to Get Rid of Arm Flab

Under arm flab comes with extra fat all over the body, but it can also come with age.  When you have flabby arms you will not want to wear sleeveless dresses or tank tops, let alone a bikini.

Aerobic exercise and resistance training of the biceps and triceps will have you showing off your well-toned arms in no time.

  1. Add aerobic exercises to your workout.  Flabby arms have too much fat and not enough muscle.  Regular cardio workout will help eliminate the fat all over your body, including that on the biceps and triceps.  Keep in mind that you must engage in aerobic activity for at least 30 minutes five days a week.
  2. Develop your triceps and rear deltoids, where most arm flab appears.  Do tricep extensions using dumbbells.  This will harden the muscles on the back of your arms and get rid of arm flab fast.  Lateral raises develop and firm up the rear deltoids.
  3. Develop your biceps.  Exercising and strengthening your biceps will also help tone your arms and eliminate flab.  You can do 2 to 3 sets of bicep curls with 12 to 15 reps per set.
  4. Do pushups.  This exercise uses your body weight as resistance to develop your muscles.  Pushups target the muscles on the chest as well as the muscle group in the back of the upper arm.  This compound exercise lets you develop more muscles in less time.

Specific arm exercises such as tricep pull down, tricep dips, tricep extensions, bicep curls, and pushups help to firm and tone the upper arm muscles and get rid of arm flab.

However, you should not forget to do cardio exercises to eliminate excess fat.  A healthy, low-calorie diet will also help you shed extra weight.

My Bikini Belly
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