Check this guest post from Dr Eric Cornelison with four steps that will help you obliterate arm flab – kill those bat wings once and for all.
Oh, that under-arm flab that seems to jiggle every time you wave goodbye. Have you decided never to wear short-sleeve shirts again because of this problem? It seems as we get older, our muscles do not stay as toned, especially the are muscles. This is a common problem for older men and women that are going through menopause. It can be an embarrassment and even affect your self-esteem. Well, there is a way to say goodby to that arm flab in four easy steps.
Four Steps To Flab Free Arms
You have to institute an exercise routine that builds the biceps and triceps of your upper arm. This is not as difficult as you may think. By following these four easy steps, you will find in no time that the arm fat is disappearing and you can go back to wearing short sleeves during the summer months without worrying about your under-arm flab swinging in the wind.
Step 1 – Clean Up Your Eating Habits
You don’t have to go on a diet to lose weight, all you have to do is burn more calories than take in. By cleaning up your diet and eating healthier, you will automatically start to lose that arm flab, as well as body weight. By cleaning up your eating habits, you will also start to feel stronger and healthier, which helps when instituting an exercise regiment into your weekly schedule.
[Check out my journey with Intermittent Fasting – I’ve found it to be an easy way to clean up my diet and live with a caloric deficit.]
Step 2 – Drink More Water
Drinking more water will help you as much as cleaning up your eating habits. Water flushes out the toxins in your body and lubricates the joints, as well as metabolizes the fat in your arms and body. The great thing is that water has no calories. This does not mean drinking liquids made from water, like tea or lemonade. It means clear water, whether from the tap or bottle. Instead of drinking that cup of coffee or soda in the morning, grab a bottle of water. You can replace all your drinks with water, instead of that wine you have with dinner, grab a glass of water.
Step 3 – Cardiovascular Exercise
One of the fastest ways to lose that arm flab is to start walking, jogging, bicycling, stair-stepping, rowing or other cardiovascular exercise three non-consecutive days a week. As you get stronger, increase the range that you walk, jog or bike. Take it slow at first, especially if you are just starting out or haven’t exercised in a long time.
Make sure you move your arms while you walk, not fast, just determined. Make sure you warm up and stretch before you do any physical activity or you will hurt yourself. Try walking slow for 15-minutes, then walk faster for 5-minutes, then even faster for another 5-minutes, then slowly for another 5-minutes to cool down. You can increase these intervals as you get stronger, but use the same method if you job, bike, row or stair step.
Step 4 – Work the Biceps and Triceps
Now that you are starting to lose some fat and arm flab, it is time to tone the biceps and triceps. You can do this with easy weight lighting and physical exercises that work the upper arm muscles. You don’t need to lift a lot of weight to build these muscles. All you need to do is a lot of repetitions and a lot of sets.
For example, do as many push-ups as you can, then break for 30 seconds. Do another round
of push-ups, doing as many as you can, then break again for 30 seconds. Repeat the procedure until you can only do a few push ups after your 30 second break, like one or two.
Get some light weights, 2 or 5 pounds, then do arm curls, arm extensions over your head, bench press and other lifts that make your biceps and triceps muscles work. Use the same method as you used for the push-ups. It won’t take more than 15 to 20 minutes of your day to complete these exercises. Just make sure you do this weight lifting three non-consecutive days a week.
In no time you will notice an improvement in your upper arm strength and that arm flab will start to disappear.
About the Author:
Dr. Eric Cornelison is one of the leading fitness writers in the nation. Dr. Cornelison has written health and fitness articles for more than two decades, but more recently for dailyworkoutroutines.com.