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How to get rid of flabby arms fast:
5 Steps to get Rid of Flabby Arms
Diet
Cardio
Weight Training
Hydration
Raise Metabolism
Top Exercises to Tone Flabby Arms
Dumbbell One-Arm Tri Extensions
Dumbbell Triceps Extensions
Dumbbell Kickbacks
Step 1: Diet, Eat Clean
You must be on a strict diet to lose overall body fat to help you get rid of flabby arms fast. This means eating as natural as possible. Eat lean beef, chicken, turkey and fish, and include healthy vegetables, fruits and nuts, grains, and other high fiber foods. Stay away from bad fats and sweets. Good fats are from vegetable oils such as olive, canola, sunflower, soy, corn, and nuts, seeds and fish. Bad fats are found in red meat, butter, ice cream, and cheese and many processed foods to name a few. No cheating with burgers, or fries, pizzas and gravies, dressing, sodas and alcohol.
Did you know that one gram of fat equals 9 calories, one gram of protein or carbohydrate equals 4 calories, and one gram of alcohol equals 7 calories, One misconception about dieting is to starve yourself by drastically cutting calories. This absolutely will not work in the long run, and is very unhealthy. You cannot starve yourself forever, and eventually will have go back to eating a normal diet, at which point you will gain everything back you have lost and in many cases even more. So concentrate more on eating clean and eating healthy.
Step 2: Cardio Workout to get rid of flabby arms
In order to tone flabby arms, diet alone will not get your arms toned, so exercise is a must. Some of the best workouts to lose overall body fat are the treadmill, swimming, brisk walking, jogging, bicycling, aerobics, or any cardio exercise of choice. As mentioned earlier, it's about getting you to lose overall body fat and not about wasting your time doing tons of upper arm exercises. You cannot spot reduce fat to lose upper arm fat, period.
Do you train with weights,
Yes
No
See results The 15 Best Arm Toning Exercises for Women [Illustrated]: 30 Days to Firmer, Toned margin:0px !important;" /> Step 3: Weight Training to get rid of flabby arms fast
Lifting weights is also an excellent way to get rid of flabby arms by losing overall body fat. Adding muscle to your physique will increase your metabolism and burn fat much quicker and keep it off. Did you know your muscles continue to burn fat even after you have finished your workout, One pound of muscle will burn approximately 30 -50 calories of body fat per day.
Exercises to help Tone margin:0px !important;" /> 1) Dips: One of my favorites would have to be dip exercises. Dips will work you triceps, but also hit your shoulders and chest muscles. Dips can be performed with a chair or bench. For beginners, it is best to position your heels on the floor while keeping your legs straight and gripping a chair behind you with both hands with your buttocks and back aligned slightly in front and away from the chair. Slowly lower your body until you reach a 90% angle at the elbows, feel the stretch, and push back up to the starting position. Do 3 to 4 sets and perform each set to exhaustion. When you become more comfortable with this exercise, or if these are too easy for you, take a second chair or bench and place it in front of you to place your heels on to perform this exercise.
2) Pushup: Another great exercise that we are all familiar with and is very effective is the pushup. Pushups will give you a great burn and a great pump if performed correctly. Lying on a flat surface and face down, position your arms as close to your chest as possible. The closer your hands are positioned, the more you will be working your triceps, but the wider you position them, the more you will be working your chest muscles. When pushing up, try to stay on your toes if possible. Otherwise, until you have built more strength, use your knees when pushing up. Again, do as many as you possibly can for a total of 3 to 4 sets. Rest about 1 to 1.5 minutes between sets.
3) Standing Shoulder Rotations: Most people do not relate shoulders to arms. But great shoulders accentuate arms and make them stand out more. These can be performed standing or seated and with or without added resistance. For instance, you could use filled water bottles or jugs to add resistance and increase intensity. With your arms extended straight out and raised shoulder position (arms are parallel to the flow), slowly rotate them in a circular motion until you can do no more. These will definitely burn. Try doing 3 to 4 sets, and you can also vary the size of the circular motion for added intensity and alternate the direction of the rotation from set to set.
4) Bicep Curls: Even though most of the fat on flabby upper arms is located behind the arm in the triceps region, it is still important for you to exercise the entire arm. Bicep exercises are almost impossible without using some form of weight or resistance. We could try pull-ups, but besides most of us not having a pull-up bar at home, we probably would find it impossible to do one or two reps, making this exercise useless. Besides that, pull-ups work your back muscles more than your biceps. So I would suggest using water bottles or jugs, or anything else you can come up with, or resistance bands if you happen to have a pair. Do 3 to 4 sets until you can feel those biceps burning.
Step 4: Drink Water
I know you’ve already heard this before, but it is crucial - drink plenty of water throughout the day. Water is not only great for keeping your body hydrated, but it also keeps your metabolism up, has no calories and can keep you feeling full between meals. A tall glass of cold water, first thing after waking, is also an excellent way to kick-start your metabolism. And one of my favorite tips to keep from over eating is to drink a glass of water before every meal. This will help give you that full feeling much quicker and save you from eating more and adding unwanted calories you don't need.
Step 5: Raise Metabolism to get rid of flabby arms fast
Metabolism plays a very important role in controlling body fat. It determines how many calories your body requires to perform certain day to day functions. Everything we do, every movement we make requires energy through calories. Even while we sleep our organs need calories to function properly. Ultimately, our metabolism is responsible for how many calories are burned at any given time. Everyone’s metabolism is different, and thus, some are higher or lower than others. A low metabolism will contribute to less calories burned and thus more fat buildup or fat retained in the body. A higher metabolism on the other hand will help you lose overall body fat more quickly and will result in a much leaner and healthier physique.
There are many factors that determine whether your metabolism is higher or lower, and some can be controlled and some cannot. Some of these factors that we cannot control come with heredity, age, and gender. Other factors that determine our metabolic rate and can be controlled are hormonal imbalance or deficiencies, physical activity, sleep, and dietary habits just to name a few. So let’s add to our arsenal of how to get rid of flabby arms fast with dieting to help raise your metabolism.
Your diet is responsible for much of your metabolism. Not only what you eat, but also when you eat, how much, and how often will influence your metabolic rate. For starters, never starve yourself. Eat the right food at the right time. Eat more carbs before lunch and less carbs and more protein after lunch. Six or more smaller portioned meals are better than three larger meals. This will keep you full throughout the day and keep your metabolism up. Don’t stop eating carbohydrates altogether, as they are very important in your diet, especially when exercising. They give you the energy needed to get you through the day, and supply your body with vital nutrients and vitamins for recovery, staying healthy and keeping your immune system strong. Again, have most of your carbs before noon, and stick to healthy carbs such as fresh fruit, grains, and nuts. Eat more protein rich foods and less carbs in the afternoon. Also make sure to eat food high in fiber and to get your essential fatty acids which are vital for normal metabolism and weight loss. Try eating foods on the low and medium side of the Glycemic Index. High GI foods create a surge of sugar in the body and cause insulin levels to spike which trigger fat storage in the body.
Conclusion
How to get rid of flabby arms fast,
In this article “How to Get Rid of Flabby Arms Fast”, we covered the top 5 steps to tone flabby arms, and the top exercises to blast away arm fat.
Don't make dieting and exercising a chore, but rather, make it a lifestyle. Try to prepare your meals ahead or know what you’re eating ahead of schedule. Don't eat out as much and make eating out a treat once per month. Try to schedule your workouts at the same time on workout days. For example, going straight to the gym after work will make it feel more like a routine rather than a chore.
There is no easy way to lose overall body fat in order to firm up and tone flabby arms and lose upper arm fat. It is hard work, no doubt, but stick with it and you will notice over time how it becomes a part of your everyday life. You can get rid of flabby arms fast, but remember that you want to stop targeting your upper arm fat and perform more exercises that will help you lose overall body fat. Work hard, eat smart, and don’t give up. Good luck and much success.
If you'd like to see how I lost 6 pounds in 3 days read my 7 DAY GM DIET REVIEW.
Are you male or female, It would be interesting to know if we have any male readers with upper arm fat issues.Thanks for participating.
Male reader - do not have upper arm fat problems.
Male reader - have upper arm fat problems.
Female reader - do not have upper arm fat problems.
Female reader - have upper arm fat problems.
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