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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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        Last Updated on March 13, 2019

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        Have you gotten into a rut before? Or are you in a rut right now?

        You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

        Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

        1. Work on the small tasks.

        When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

        Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

        2. Take a break from your work desk.

        Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

        Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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        3. Upgrade yourself

        Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

        The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

        4. Talk to a friend.

        Talk to someone and get your mind off work for a while.

        Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

        5. Forget about trying to be perfect.

        If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

        Just start small. Do what you can, at your own pace. Let yourself make mistakes.

        Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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        6. Paint a vision to work towards.

        If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

        Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

        Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

        7. Read a book (or blog).

        The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

        Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

        Check out the best selling books; those are generally packed with great wisdom.

        8. Have a quick nap.

        If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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        9. Remember why you are doing this.

        Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

        What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

        10. Find some competition.

        Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

        Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

        11. Go exercise.

        Since you are not making headway at work, might as well spend the time shaping yourself up.

        Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

        As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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        Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

        12. Take a good break.

        Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

        Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

        Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

        Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

        More Resources About Getting out of a Rut

        Featured photo credit: Joshua Earle via unsplash.com

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