How to Ditch Arm Flab For Good
Have your arms always been your trouble zone? Instead of hiding them under long sleeves and bulky sweaters| start toning and tightening them up today. Spot-reducing fat doesn’t work| but these tips will help you stop getting caught up in the jiggle and start feeling more confident in sleeveless or strapless designs this Summer.
| Lift Differently
Many women pine after flab-free arms but won’t lift more than five-pound weights in fear of bulking up. If you want to see real results in your muscle definition| the answer lies in shocking your body with heavier weights. Celebrity trainer Jennifer Cohen recommends lifting heavier weights one or two times a week in order to shock your body| build lean muscle| and achieve definition.
If you tend to grab three- or five-pounders at the gym| Jennifer suggests alternating with 10-| 12-| or 15-pound dumbbells. Working with lighter weights one day and heavier weights another will keep your muscles guessing so you don’t plateau and you continue to get stronger and leaner.
| Change Up Your Cardio
Serious about getting rid of fat? You might need to amp up your cardio game. According to the USDA| you should perform interval training (workouts that alternate between periods of pushing your body and recovery) since it offers the afterburn effect; once you complete a workout| your body will burn more calories u2014 an extra 200 calories throughout the day u2014 than you would without intervals!
| Do the Right Moves
There’s no such thing as spot-reducing fat| but you can add moves to your routine that will strengthen and tone up your arms. Here are some of our favorite arm-centric workouts to try ASAP:
- 30-minute upper-body AKT dance party
- Low-weight| high-burn seated arm moves
- 10-minute tank-top arms workout
- Upper-body circuit workout
| Hit the Mat
While this arm-focused yoga sequence is a great start| the stress-relieving effects of yoga on your brain and body are even more influential when it comes to losing weight. When our bodies are under stress| our adrenal glands pump out excessive amounts of the stress hormone cortisol| which causes irregularity in our hormones. This imbalance reduces your ability to burn fat. Take the time to hit up yoga class| or simply carve some time out of your day to unwind and relax with one of these de-stressing ideas.
| Change Your Diet
You can do a ton of cardio and strength training| but unless you really revamp your diet| you won’t see the results you’re after. Cut back on processed foods| follow these clean-eating rules| and when you’re feeling full| remember this piece of tough love from celebrity trainer Anna Kaiser: “”put down the fork.””
To optimize your diet’s fat-burning potential| look to these metabolism-boosting recipes for breakfast| lunch| dinner| and even snack time. All of these dishes include ingredients that have been proven to help fight fat!