How do I get rid of flabby, fat arms?

Question

Are there any exercises to lose fat from arms? Anything not to do with medications and weights?

Answer 1

Do you really want to get rid of flabby arms? Are you afraid to show off your arms in public? While there are many things you can do to get rid of flabby arms, any attempt to shed the flab too quickly, like any sudden change to your body, can be dangerous. While fad diets, diet pills, and fasting may indeed induce rapid weight loss and make your arms slimmer, these methods can cause you to lose muscle and may also injure your heart and other organs fairly quickly. So what is the best way to get rid of flabby arms? Don't go for an overnight miracle. Instead, follow these steps to get rid of flabby arms rapidly, healthily, and sustainably.

Burn More Calories Than You Take In: In order to get rid of flabby arms, the first thing you need to do is to burn more calories than you consume per day. One way to do this is to increase the amount of workouts and exercises. However, exercise alone won't help you get rid of flabby arms if you're still taking in more calories than you burn. What's more, a healthy diet is important for overall health, so it's a good idea to take a good look at what you eat.

Write down all the things you eat on a typical day: Carry a small notebook with you and jot down every snack, every drink, and the contents of every meal. Don't forget to include the pats of butter or the spoonful of sugar in your coffee. It's best to do this for at least a couple days.

Count the amount of calories in each thing you consume: When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the serving size on the container is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in.

Now take a look at the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Do you know that one food you can easily cut out is salad dressing? Salad dressing is the number one source of fat in the average American woman's diet--soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll be able to get rid of flabby arms fast.

Cutting off the unhealthy foods from your list is your first step. You should next seek alternatives for the unhealthy foods you have identified in your list. This is the fastest way to get rid of flabby arms. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural (some are made with strange chemicals) and tasty.

Here are five more tips which will help you get rid of flabby arms fast.

If you are thinking that I would advise you to become a vegetarian in order to get rid of flabby arms, you cannot be further from the truth! There are a lot of non-veg products which have low fat content, and these products are really good for your health. For example, chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants which is also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.

Find Alternative, Low-Calorie Food products: Also, if you think that there are no alternative food products to replace the ones with high-calorie content, you are dead wrong! Many people get a lot of calories from products such as macaroni and cheese, french fries, or potato salad. If you want to get rid of flabby arms you need to replace these with vegetables and salads. You can make salads with very little effort on your part, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss gold.

Start Off Your Days Right: To get rid of flabby arms, it is also important to start off your days right. If you are currently having a fattening breakfast of bacon and eggs or a pastry, replace it with a diet of yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit or fruit smoothies.

Plan Your Meals Right: To get rid of flabby arms, you also need to plan your meals correctly. Find out delicious meals, online or in your cookbooks, and create a list of what you will eat for the week. Make sure that your meal plan reduces your total calorie intake: you're not going to get rid of flabby arms if you consume the same amount of calories by eating different foods. Make a list of what you'll need for these meals, and--except for a few snacks, of course--don't stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it's easier to stick to your shopping list if you shop when you aren't hungry.

Just the other day, I found out a guide that teaches you how to plan your meals right and how to get rid of flabby arms without starving. You can read more about it here.

Drink plenty of water: Be sure that you drink plenty of water each day. This is one of the best ways to get rid of flabby arms. Adequate water is essential for health, and a great many people simply don't get enough. What's more, if you're chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you'll need.

High-level Workouts: Moderate aerobic workouts not only burn calories--they also keep your heart healthy. They are known as one of the fastest ways to help you get rid of flabby arms.

Answer 2

1

Answer 3

Go for kettlebell workouts — the average joe burns 400 calories in 20 units.

Answer 4

drink 3 cups of green tea in 24 hours researchers say it can increase energy expenditure by 106 calories

Answer 5

When boredom, depression, or maybe stress causes cravings, find a nonfood way to fulfill them such as going on a walk, calling a friend, taking a bath, reading a book, or maybe doing some yoga.

Answer 6

2

Answer 7

preset the timer on your tv to turn off after an hour to remind you to do something more active

Answer 8

swap out brown rice or quinoa yes even the new super food which both add up to about 220 calories per cup for cauliflower or roasted peppers that are only about 30 calories per cup

Answer 9

Aerobic exercises where you do rapid movements with your arms. Look up some arm exercises using yahoo.

Weights and short burst exercises only build muscle mass and strength, they will not make you lose weight.
Instead you will end up gaining more weight from the muscle mass in addition to the fat.

You must do aerobic exercises to lose fat, and build endurance.
running, swimming, jogging, aerobics, and such are aerobic exercises.

Sprinting, jumping, weightlifting are anaerobic.

Answer 10

Muscle mass uses up more calories, so include three 20-minute strength-training sessions daily.

Answer 11

When strength training it is important to follow the principle of working large muscle groups first followed by smaller ones. Regardless of how you set up your training program, always work your muscles in descending order based on size. Here are some examples on how to follow a split routine:

Plan A
Day One:
Chest, Shoulders, Triceps

Day Two:
Legs, Abs

Day Three:
Back, Biceps

Day Four:
Rest
Repeat.



Plan B
Day One:
Back, Chest, Abs

Day Two:
Legs

Day Three:
Shoulders, Triceps, Biceps, Abs

Day Four:
Rest
Repeat.



Plan C
Day One:
Back, Abs

Day Two:
Triceps, Biceps

Day Three:
Legs, Abs

Day Four:
Chest, Shoulders, Abs

Day Five:
Rest
Repeat.

The possibilities are endless as long as you follow the above rule. Try to avoid the mistake of following the workout routine of a professional body builder taken out of a magazine. Unless you are a seasoned veteran with decades of training under your lifting belt, the volume of exercises and sets will be more than your body can handle. Educate yourself and put together your own routine or enlist the services of an educated and certified personal trainer. Then, listen to your body and realize that your arm exercise training program is like a live entity that will continually change as your body adapts.


When choosing exercises, weights and reps, it is important to first set a specific goal. This holds true for every body part. If your goal is to gain muscle mass and strength then you want to choose compound exercises with heavy weights and a rep range of 6-8 per set. To improve muscle endurance, perform the same types of exercises with a rep range of 12-20 per set. A common mistake made by people trying to improve muscle definition is to eliminate all compound movements and replace them with isolation exercises. Remember that muscle definition is more a product of diet and aerobic exercise then it is resistance training. If you are dieting to improve muscle definition then it is important to keep the compound movements in your program and train with the heaviest weight you can (maintaining proper form) in an effort to hold onto as much lean body mass as possible. Finally, be sure to allow adequate recovery time between arm exercise workouts as this is the time during which your muscles actually become bigger and stronger!

The following sample arm exercise workout should only be attempted by someone who has been exercising regularly with either a doctor’s approval or no injuries or physical limitations.

Triceps
Lying Tricep Extension 3 sets 10 reps
Tricep Pushdowns 3 sets 10 reps
Dips 3 sets 15 reps


http://www.fitnessdiet.info/armexercise.php