Arm is one of the most common areas where fats gets deposited in case of women. Arms have two muscles called biceps and triceps. Females generally tend to pick more fats in these areas rather than males. This problem increases with the rise in your age.
There are several ways by which we can reduce body fats but it is difficult to spot reduce fats. The best solution to the problem is a good and balanced combination of exercising along with healthy eating. Today we are going to list some tips for you which can help you get rid of your arms fat.
1. Diet :- Your eating habit is one major factor that decides your body shape and your weight. A balanced diet should contain proteins, carbohydrates, fats and vegetables in appropriate amount. Your carbohydrates should be low-glycemic that usually digests slowly. Beans and legumes such as pinto beans, lentils and black beans are considered as the most advantageous carbohydrates. Kale, mustard greensare, broccoli and spinach contains high amount of vitamins and minerals. All of these high fiber vegetables are highly recommended for fat loss. Include fruits, beans and whole grains to your meals as they provide most required nutrients for the weight loss.
2. Arm exercise :- Our arm consists of two main parts, biceps and triceps. Fats stored in these area is hard to rid off. There are several exercises that target these muscles and are helpful in fat reduction. For biceps, you can do dumbbell curls, hammer curls, dumbbell kickbacks, concentration curls and pulley curls. For triceps, you can do overhead triceps extension, pushups, bench dips and triceps kickbacks. Standing wall pushups is one of very effective and easiest exercise that targets your triceps. Just stand at comfortable leaning towards wall at a comfortable distance from it. Raise your arms straight up to your shoulders level, keeping your legs straight. Your hands should be flat on the wall. Bend your elbows slowly without bending your legs. Touch the wall with your nose tip and exhale. Then get back slowly to your previous position using the energy of arms. Repeat this process about 15 to 20 times.
These workouts not only help in reducing fats but also tone your muscles. Include some shoulder exercise along with arm exercises. Push-ups, shrugs, lateral pull down are some of the workouts that can tone your shoulder muscles. One most important thing about weight training is that if you want to lose weight or become lean, you need to pull less weight and do more repetitions rather than pulling more weight and doing fewer reps.
3. Running and Cardio workout :- Cardiovascular workout is known mainly to target body fats. Slow running or speed walking is very effective exercise to reduce overall body fats. Along with running, cycling and swimming are very good cardio workouts. About 30 minutes of serious cardio is enough to get rid of this unwanted fats.
4. Yoga :- Yoga can help you lose belly and arms fats. There are several yoga positions that build up your arms strength and increases the metabolic rate. Muscles get health and tone, so they burn more fats in these arm areas. One such yoga posture is plank pose. Get lie down on the floor and then get into the position of traditional pushups. Put all your weight on your hands and your toes. Your body should be in a straight line with your shoulders. Hold this position as long as possible. This increases the metabolic rate of your muscles and strengthens your arms.
5 Water :- Water is very important for fat loss. One must drink about 8 liters of water a day. Water helps transporting nutrients and other essential chemicals over entire body. 70% muscles weight is due to water only. Whenever we do heavy workout or intense training, body burns calories and fats in the muscles. As fats are burned, some residue is left behind in the body. In order to flush this residue, our body needs adequate supply of water so that muscles could continue burning fats. Water helps our body flush out the toxins from muscles and blood. It also helps in keeping skin clear and hydrated.