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Quick And Easy: How To Get Rid Of Arm Fat For Good

Quick And Easy: How To Get Rid Of Arm Fat For Good

We’ve all seen in. The moment our grandmother or elderly aunt raises her hand to wave and that flap of skin under her arms wobbles back and forth in a good-bye wave all it’s own. The product of not using the tricep muscle–the muscle making up most of your arm–or storing extra body fat along in the upper body.

Excess body fat is stored in the arms

In today’s world women aren’t lifting and moving heavy objects nearly as much as they did a hundred years ago by helping their husbands on the farm. However, it doesn’t mean we’re not still busting a move in the world, it just means we’re doing it in a different way. Without all the heavy work, one of the places a woman (and some men) are more likely to store excess body fat is on the arms, especially the triceps. Prevent the unsightly wobble of under-used muscle, and the unsightly fold of excess fat on the arms with these great exercises. The perk, not only will your arms look great, but you’ll be stronger and fully confident in rocking your tank tops and sleeveless shirts this summer.

Getting rid of flab doesn’t have to be tough

However, getting rid of the dreaded batwing-wave can be a lot more fun (and easy) than simply doing thousands of dips off of the edge of the coffee table every night. Below I’ve included three different aspects of the arm you need to make sure to work to keep balanced, and, as  a bonus, a 12-minute arm workout video which will help you fry arm fat really quickly.

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As you’re preparing to shape up for this summer’s arm-baring season, keep in mind the following ideas for a not only arm workouts, but also, to keep you in great shape all year round.

1) Work the shoulder muscles

shoulders

    Working the shoulder muscles helps to balance proportions. Remember the shoulder pads fashion in the 80s and 90s? Designed to make women look broader through the upper body? Working the deltoids or shoulder muscles create the same effect. By boosting the shoulder muscle your waist will look thinner and you’ll create more of the hourglass shape. Look for workout programs which include exercises like front raises, lateral raises, shoulder presses, and rear deltoid lifts.  Check out this 15 minute shoulder workout to get you started.

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    2) Work the Bicep

    bicep curl

      The bicep is the front of the arm, it’s your curling muscle and essential to any pulling movements you may be making. By working the bicep you ensure you won’t have a muscle imbalance, it’s important to work both the front and the back of the arm to keep it looking shapely and to keep your strength well rounded. The bicep is one of your primary movers when your lifting your kids up to balance on your hip. This muscle also adds shape to your arm as it separates the arm from the shoulder and ensures you won’t look like you have stick arms in your tank tops. Look for workouts with bicep curls, concentration curls, pulling motions, hammer curls. Want to have beautiful arms? Try these 5 bicep exercises for women.

      3) Work the Triceps from various angles

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      tricep_kickbacks

        The triceps make up about two-thirds of your arm! Since it makes up most of your arm, make sure you’re spending a little bit of time here and with a variety of exercises. Being the largest muscle group in your arm, the tricep has what’s known as three different heads, and you’re going to want to make sure your exercises hit all three heads to ensure the beautiful arms your deserve.

        Your tricep assists in pressing or pushing exercises, such and bench press, push-ups,  overhead pressing exercises, etc. On it’s own, it helps to extend the arm and is important to creating a well-balanced arm. To make sure you’re getting a well-rounded tricep workout look for exercises such as over-head tricep extensions, kickbacks, push-downs, lying extensions, etc. Get ready to go sleeveless with this tricep workout.

        Combine all three workouts for beautiful arms

        If it’s leaner and tank top worthy arms your looking for, then keep in mind these three simple tips when you’re looking for a workout. Even more so, realize when it comes to women and excess fat on their arms it can also mean a hormonal imbalance such as too much testosterone. While you’re implementing your workout program make sure to put just as mush emphasis on quality sleep (at least 8 hours or more a night), manage your stress levels, and make sure you’re eating high quality meat without added hormones in it. Furthermore, keep in mind you need to eat plenty of high quality protein in order to build muscle and burn fat.

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        Now, since I know you’re super busy, as a bonus I’ve included a complete workout to burn your arm fat fast in only 12 minutes. I posted the video below! Enjoy!! I can’t wait to hear how you’re rocking your toned arms!

        PHOTO CREDITS: Shoulder Press via www.bestworkoutplansforwomen.net, bicep curl mtoome/istock/gettysimages, Tricep Extensions www.2createabody.com

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        Jenna Anderson

        Jenna is passionate in helping people find their personal power through movement and healthy life style choices.

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        Last Updated on July 10, 2020

        How to Take Control of Your Life with Better Boundaries

        How to Take Control of Your Life with Better Boundaries

        We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

        We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

        So, how to take control of your life and stop being pushed around?

        Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

        What Boundaries Are (And What They’re Not)

        Boundaries are limits

        —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

        Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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        Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

        Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

        Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

        How to Establish Boundaries and Take Control of Your Life

        Here are some ways that you can establish boundaries and take control of your life.

        1. Self-Awareness Comes First

        Before you can establish boundaries with others, you first need to understand what your needs are.

        You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

        To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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        You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

        • Where do you need to establish better boundaries?
        • When do you feel disrespected?
        • When do you feel violated, frustrated, or angered by the behavior of others?
        • In what situations do you feel you are being mistreated or taken advantage of?
        • When do you want to be alone?
        • How much space do you need?

        You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

        2. Clear Communication Is Essential

        Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

        Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

        3. Be Specific but Don’t Blame

        Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

        That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

        Sample language:

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        • “You may not…yell or raise your voice to me…”
        • “I need…to be treated with respect…”
        • “It’s not okay when…you take things from my desk without asking…”
        • “I won’t…do your work…cover for you anymore…”
        • “It’s not acceptable when…you ridicule or insult me…”
        • “I am uncomfortable when…you use offensive language”
        • “I will no longer be able to…lend you money…”

        Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

        4. Consequences Are Often Necessary

        Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

        Follow through. People won’t respect your boundaries if you don’t enforce them.

        Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

        We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

        It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

        It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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        Final Thoughts

        Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

        Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

        Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

        The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

        Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

        Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

        They will simply become a natural extension of your self-respect.

        Featured photo credit: Thomas Kelley via unsplash.com

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