3 Simple Ways to Reduce Stubborn Arm Fat
It can be quite a challenge to lose weight and to keep your body healthy. Even when we notice the pounds fall off, very often there are stubborn spots that seem to want to hold on to extra body fat. One of those most common spots for women are the arms. If you are killing it in the gym and your diet is on point, but the arms are just not where you want them to be, follow these advices to help give them that extra push!
- Tricep Push-Ups
- To perform tricep push-ups, you should place your hands underneath the shoulders, shoulder width apart.
- Now, spread the fingers and place equal weight on both of your hands.
- Squeeze the abdominal muscles and straighten the legs behind you, and come up on the balls of your feet.
- Activate the leg muscles and push out from the heels. Keep straight your lower back.
- Begin the push-ups and exhale as you press back up to the starting position.
- Tricep Chair Dips
- Place some chair against a wall with the seat facing to you (also you can use the edge of a table or a workout bench).
- Facing the opposite direction, stand 1-2 feet in front of the edge of the chair.
- Place the hands behind you, shoulder width apart, and hold the edge of the chair with your fingers.
- Bend the knees to a 90-degree angle and inhale as you bend the elbows, bringing the butt toward the floor.
- Exhale as you raise the body back to the starting position, and be careful not to hyperextend the elbows.
- Dumbbell Tricep Kickbacks
- Start with a free weight in the right hand, and rest the left hand and bent your left leg on the bench.
- Hold the free weight in the right hand, making sure that your back is straight.
- Form a 90-degree angle between your upper arm and forearm, and keep the head up and the neck straight.
- Exhale and use the triceps to lift your weight until the right arm is fully extended behind your body. Move only the forearm and do not use your left hand or your legs.
- When your right arm is entirely extended, pause and inhale, then as you bring the free weight back to the starting position exhale.
Sports to Build Arm Muscles
If you’re into trying new things, and you really want to get your arms toned, there are several sports you can try that will help build and tighten your arm muscles.
Tennis is a total body workout that focuses on building arm muscles. Grab a racket and visit the tennis courts at your local park, sign up for tennis lessons or join a recreational team.
2. Rowing or Kayaking
If you’re outdoorsy, this might be the perfect sport for you. Rowing and kayaking activate the muscles in the arms to reduce fat and keep it off. These sports require strong arms and a strong core. If you’re not ready for the water, try the rowing machine at the gym. It’s harder than it looks!
Boxing is another high-intensity arm sport. It’s a total body workout that requires strong arm muscles and focus. Sign up for boxing lessons or practice hitting the bag at the gym. Be sure to research proper technique if you’re unfamiliar with the sport.
Maintaining a Healthy Diet
1. Drink Water
Cut out the sugary soda, juice, energy drinks or coffee with cream and sugar. Water is the best choice for a drink, not only at meal times, but all day long. Drinking plenty of water will not only keep you full and ward off cravings, it will keep your body functioning at an optimal health level. Cutting out unhealthy, processed drinks will help you lose a few extra pounds and will do wonders for your health.
2. Eat Before and After Exercising
Working out on an empty stomach can lead to nausea and dizziness, and it’s really not beneficial to your body in any way. Food is fuel for your body. Without the proper fuel, your body and your brain won’t have the energy to exercise. Make sure to get a carb in before your workout. The same goes for after a workout. After your body has worked hard to keep your heart rate up and burn calories, it needs to refuel. Giving your body protein after a workout is the best way to build muscle and replenish fuel. Check out these suggestions on what to eat before and after a workout!
3. 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. Don’t forget a few healthy snacks in between! Meal prepping can help you stick to your calorie goal and maintain a healthy diet.