Advertising
Advertising

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.

Advertising

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.

    Advertising

    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

      Advertising

      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.

        Advertising

        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

        ,

        More by this author

        Adrenal Fatigue Stages: What you need to know about this 21st Century Stress Disease 5 Food Cures That You Can Grow In The Office Quick And Easy: How To Get Rid Of Arm Fat For Good For Busy People: 20 Healthy Eating Habits That Will Change Your Life 20 Small Habits To Build To Become Mentally Stronger This Year

        Trending in Fitness

        1 What to Eat After a Workout (Revealed by Professional Trainer) 2 7 Best Lower Back Stretches for Relieving Pain 3 How to Build Endurance Fast and Enhance Stamina 4 7 Beginner Yoga Exercises for Men to Increase Mobility 5 When Is the Best Time to Work Out? (Science-Backed Answer)

        Read Next

        Advertising
        Advertising
        Advertising

        Last Updated on November 17, 2019

        20 Creative Ways To Say Thank You

        20 Creative Ways To Say Thank You

        Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

        1. Make a gift bag.

        A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

        2. Give a toast.

        Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

        3. Write a poem.

        “Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

        Advertising

        4. Create your own labels.

        There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

        5. Give a gift card.

        Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

        6. Send a letter.

        Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

        7. Use social media to send a special message.

        If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

        Advertising

        8. Make your own digital greeting card.

        While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

        9. Make a YouTube video.

        Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

        10. Deliver cookies or candies.

        Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

        11. Make surprise gifts for guests.

        There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

        Advertising

        12. Put together a flower basket.

        Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

        13. Take a picture.

        Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

        14. Repay their generosity by paying it forward.

        The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

        15. Do something special for them.

        Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

        Advertising

        16. Reciprocate their help.

        Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

        17. Be there for them.

        Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

        18. Listen to them.

        Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

        19. Say it in another language…or two…

        A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

        20. Show them some love.

        A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

        Featured photo credit: Hanny Naibaho via unsplash.com

        Read Next