How to lose arm fat fast at the home complete detail with how to lose arm fat in a week and much more today we are sharing with you, After share about lose Face Fat now we are talking about this.
Flabby arms can actually destroy your image. It prevents you from wearing a slim fit dress and sleeveless tops. This is a huge embarrassment for both the men and the women.
While the men want huge muscles, the ladies want toned arms. Too much to take care of, right? But don not worry. In today’s article, we will give you a proper explanation on how to reduce the arm fat. So lets read about how to lose belly fat fast and many more about this.
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Causes of Arm fat and Belly fat
Before going deep in article you should know What cause flabby arms? It is generally caused due to the accumulation if excess fat in the arm area. The fat that is accumulated in other of the body is easier to shed but the fat accumulated in the arm area is very difficult. Thus, the continuous accumulation of fat leads to flabby arms.
The flabby arm is also the result of growing age. Another reason is decreased metabolism rate, it decreases as per the growing age which leads to flabby arms.
Exercising is one of the best ways to work on your arm fat. Just follow these simple exercises and you will see positive results in no time. These exercises can be performed by you at your home itself according to your comfort level. So now What causes weight gain in arms? is clear.
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How to lose arm fat in a week also How to lose Face Fat
How do you get rid of arm fat fast? here are some unique and fasted method, If you will implement you will get right result in a week, For better success you need to do continue with long time, So lets clear your question How do you lose arm fat without weights? with fasted home remedies and exercises. – Arm flapping:
It is one of the most effective exercises that no not require any kind of equipment while doing it. Just like birds flap their wings, you need to flap your arms and release all the tension and stress that you are going through. This exercise must be done at least 20 times a day to see positive results in less amount of time.
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1. Weight Lifting:
It is one of those exercises that help you to have tones and slim arms. Not only arm fat, it also helps you to shed the belly fat and strengthens your body as well. Take any item that can be used as a weight in case you don’t have dumbbells.
- The basic point is that it must weight one kilo.
- Don’t use something which has a value or can be broke easily.
- Take something that is solid and hard.
- Catch this item with both the arms and lift it over your head.
- Make sure that your arms are straight.
The, slowly take the weight behind your back (as low as you can) and then again bring the weight above your head again. Do not hurt yourself while doing this. I would suggest you to practise this exercise in front of the mirror so that you can do it better.
This exercise must be done 60 times (the weight must be 60 times above your head). If this exercise is done carefully, you can easily shed your arm fat in a few weeks.
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It is one of the most effective and easy exercises to shed arm fat. It gives you tonned arms and also let you sweat out the fat from your body. Never think that its irrelevant as it is very effective. This exercise must be practised on a daily basis for faster results.
3. One Arm Triceps:
This exercise concentrates on the back portion of the arm. The fat accumulated in the back portion can be easily shed by doing this exercise. This exercise gives a toned look to the arms.
- It is performed on the floor. You need to sit on the floor, keep your legs and feet together.
- Hands must be on the floor, fingers pointed to the hips and foot behind the hips.
- Then, the knees must be bent and the feet must be flat on the floor.
- Then, in order to put weight on the arms (main reason for the exercise) raise your hips and straighten your arms.
- Later, left elbow must be bent by taking the help of the right arm and lower the hips.
While doing this, make sure that you do not touch the floor. This exercise must be done again with the other arm.
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4. Lift your body up
This exercise must also be done on a daily basis to reap the benefits of toned arms. Take a rod as per your body weight. Pull yourself up the floor and holding it firmly.
Your muscles are going to strain while doing this but remember, you will have to do this in order to get toned arms. Do two sets of 20 times each per day and do not strain you much.
5. Counter push ups
It is also one of the most effective exercises. This can be done by using a kind of table or kitchen counter. Keep both your arms on the counter and the base of the table must have your feet touching it.
- You need to be on your feet and make sure that your back is straight.
- This is the first position of your exercise, later, bend your elbows and come down till you touch the counter.
- Then again come back to the first position by straightening your elbows.
- You need to do this exercise 60 times to reap positive results in less amount of time.
Thus, I have told you some of the major exercises that will help you to the fat that has accumulated in your arms. Make sure that you don’t miss on any exercise and do it with focus and dedication. Do not forget, pain for some time and results for lifetime.
It is also one of those exercises that do not require any kind of weight to do. This exercise can be done anytime anywhere and must be done on a daily basis for effective results. It is not easy for the one who is doing it for the first time, but then gradually it will become easy and comfortable.
6. Inverted row
This exercise mainly focuses on the biceps. For this exercise, you can take a chair or a table and lie down under it. Hold onto the edge of the table and pull yourself up for a few seconds and then go back to the starting point.
This is one of the most effective exercises and if regularly done, will give you results in no amount of time.
8. Hand up exercise
This exercise will remind you one of the punishments that are given in the school. Hands up! In this exercise, you raise your arms above your head and parallel to the ground. This is one of the best exercises for toning. It must be done on a daily basis.
9. Rotation of shoulders
This exercise is one of the most comforting exercises. It strengthens your shoulder muscles and releases tension and stress away from your body.
- In this exercise, you need to place your arms on the shoulders and then make a rotation, basically, make a circle with your elbows.
- This exercise must be done 20 times clockwise and 20 times anti-clockwise.
10. Skipping without a rope
As I told you earlier that it is one of the most effective exercises, skipping without a rope will also help you to remove arm weight. Do the same exercise without a rope and on a daily basis in order to get results in a proper way.Thus, I have mentioned different kinds of exercises that do not require weights and can be done anytime and anywhere.
11. Triceps dips (Upper Arm)
In order to go ahead with this exercise, a stable chair will be required. Your hands must be put on the chair and on the front of the chair will be your bust portion.
- Bend your legs on the floor and your back must be close to the chair.
- Make sure that your elbows are slightly bent and arms are straight.
- Also, make sure that you create a 90 degrees angle with your arms while pushing your body towards the floor.
- Then come back to the starting position again.
- Do this exercise for about 10-15 times and you will see the results soon.
12. Cardio (Upper Arm)
Cardio is a must for reducing your body fat and the upper arm fat as well. Make user that you do cardio for about 30 minutes to one hour a day to get the results in a faster way.
13. Swimming (Upper Arm)
As I earlier mentioned that swimming is one of the most effective exercises that can help us in having toned arms. Swimming must be done on a daily basis for better results.
14. Bicep curls (Upper Arm)
Your upper arm is mostly effected by the biceps, thus, your first aim must be to focus on the biceps. Biceps must be trained to tone the muscles along the front part of your upper arm.
- Catch dumbbells on each side, elbows towards the sides and the bend your elbows, palms must be lifted towards the chest portion.
- This exercise must be done 36-40 times divided into three sets to get a maximum amount of results.
15. Push-ups (Upper Arm)
16. Elevated push ups (Upper Arm)
This is one of the most difficult exercises. It is not at all easy. This is not a simple push up but an elevated one. You elevate yourself and then do a push-up.
- You can elevate yourself according to your level of difficulty.
- You can elevate yourself with the help of a sofa, a bench or a Swiss ball.
- This exercise needs a lot of dedication and perseverance.
- This is not easy, may be in the initial stages you would not like to do it, but if practiced properly, you will start enjoying it.
17. Arm Circles (Upper Arm)
This exercise must be done slowly in a circular way. Take light weights in each of your hand and make a circle with it. It is also one of the most effective exercises. It must be done in a slow and steady way. Once your muscles feel tired, you will get to know the results.
- This exercise can be done anytime anywhere while watching TV, while listening to music.
- According to your comfort level, this exercise can be done either by standing or sitting.
- This exercise must also be done on a daily basis.
Thus, by doing these exercises it will become easier for you to shed your upper arms.
How to shed the arm fat in a week?
In order to reduce arm fat in a week, you need to reduce your diet by 500 calories per day which means 3500 calories a week. Following are the steps that will help you do this:
1. Try to have only proteins, fruits and vegetables and do not eat junk food like pizza, burger, hot dog and stuff. Do not avoid food, eat that kind of food which is healthy and at the same time fills your stomach as well. Avoid eating chips, sugar items, cookies, and fried food.
2. Try to drink as much as water you can and avoid drinking other beverages and alcohol. With this, you will be able to reduce the intake of calorie which will lead to toned arms.
3. Eating in smaller plates will also help you a lot. This is kind off a mind game. If you eat food on a smaller plate, you mind will think as if you are eating more and full. This will help your mind to think that you are not compromising on your mind and at the same time you will be able to reduce the intake of calories in your body.
4. I have seen a few people who always avoid their breakfasts and directly jump for the lunch. Never do that. Never avoid having your breakfast. Indeed, try to have more amount of food in the breakfast when compared to lunch and dinner.
5. Green tea is one of the ways that is very popular and trending these days, especially among the women. Green tea is very effective and it also helps you to lose your weight in a faster way.
6. Try to play sports and if you have not started this till now, this is the right time to start. Skipping, playing table tannins, arm related exercises, jumping; all of this can help you to have toned arms and body as well.
7. If you are not much of a sports person, then the best what I can suggest you usage of stair than the lift. Yes, this will also help you to lose your body weight and arm weight. So people, make sure that from today, you use the stairs and forget if you have any kind of elevator in your apartment.
Along with all these, do not forget to do the exercises that I have mentioned above. A combination of all this will help you to get the best results in a week’s time.
There a certain set of exercises that can be done in order to reduce the upper arm fat
How to lose belly fat fast
Belly fat: It is usually estimated by the waist line. If there is the excess amount of fat over there, then that is called belly fat. No one would want a belly fat. So pals, let me tell you a few of the measures that can be taken to remove the fat around your waistline.
1. Intake of proteins
Have as many proteins as you can. Intake of proteins will make you look slimmer and healthier. A diet with maximum protein in it helps you against insulin (insulin encourages the growth of fat in the body).
Avoid eating junk food and instead, increase a number of proteins in your diet. In one of the researches done, it was proved that the belly fat was inversely related to a number of proteins consumed.
Thus, in order to remove the belly fat, you must start high intake of proteins. Let us know in next para more about how to lose belly fat fast.
High protein foods for weight loss
- Chinese cabbage
- Black beans
- Chicken breast
- Lima beans
2. Adequate sleep
Along with a proper diet and exercise, sleep is also a must. Following must be followed for a good deep sleep
- Firm and comfortable mattress must be used.
- Soft and comfortable clothes must be worn for sleeping.
- You must always sleep in a dark and quiet room for a deep sleep.
- Before falling asleep, a warm bath can be taken for a proper amount of sleep
- The practice of deep breathing must be followed before going to sleep.
At least 10,000 steps a day
walk as much as you can. Do not stop moving. Keep walking. Yes, walking also helps you remove your belly fat. According to a research people who walk only 1000 to 1500 steps per day increased their fat by 7% and in only 2 weeks.
So, if you do not want to go through that, make sure you take a maximum number of steps per day. Also, there in an application in iPhone as well that helps you to know how many steps you have taken on that particular day. So friends, make use of that app if you have and walk as much as you can.
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Drink plenty of water
Drinking water is a very good, effective and healthier habit. You must always carry water at a workplace or whenever you go out for field work or anywhere. Carrying water along with you is always a good habit as you can drink whenever you feel thirsty or so.
On a daily basis, you must always drink 25-30 glasses of water. Drinking water helps you to remove all the toxins in your body and make it pure. Avoid taking beverages and alcohol and start focussing on water!
It is one of the most effective exercises that help in losing belly fat. If the sit-ups are done in a proper way, by keeping you back straight, you will see the results within no time, It will pull your belly in and give you a slimmer body. This exercise must be done on a daily basis to get the results in a quicker way.
Avoid eating sugar
Sugar is very unhealthy for the body. Basically, sugar is fat. A recent research also says that a lot of sugar in the body gets accumulated in terms of fat near the waist line which means the belly fat.
Avoid eating all the food items and liquid items that contain sugar in it and then you shall see the results soon. I know that it is going to be little difficult, but then do not forget to look down and see your belly fat while eating products containing sugar in it.
Fibre related food
Abs is one of the best and the most effective exercise that helps you to remove the belly fat. Abs must be done on a daily basis for best results. This exercise also makes your body fit and makes you look healthy. This exercise is a must if you are aiming at slimmer look and fitness.
A well-balanced diet and a proper amount of nutrition always help in having a fitter and slimmer body. Your body should be in the condition to absorb vitamins, minerals, carbohydrates and nutrients which are incorporated by your body system.
A balanced diet is very important for the growth of the body. There must be a restriction in the intake of saturated fats which hampers the body development. Intake of carrots, Fish, Dairy products like milk, yogurt, fruits like bananas and apples, green vegetables, potatoes, all of these will also help you for the growth and development of your body.
Lose weight in the arms without gaining muscles?
People often get confused between toning and bulking. You need not build up muscles to look slimmer and fit. People have a few targets as in where they want to lose the fat may be stomach, thighs, back and so on. But that doesn’t mean that while you want to look slimmer, you start building up muscles.
Thus, exercises must always be done with lighter weights if you do not want to bulk on your arms. You must always make sure and remember that what all exercises you are doing that is for being fit and healthy, not strong and bulky.
The exercises that I have mentioned in the article above must be done with lighter weighs in order to lose fat without gaining muscles.
Thus, in this article, i have mentioned all the ways of reducing fat from your body. The important part if to do exercising that is arm related. The exercises that have been mentioned in the article above must be done regularly on a daily basis to get more amounts of results in less amount of time.
Along with exercising, do not forget to take adequate amount of sleep along with proper intake of nutrition and proteins as these also play a very important role in reducing arm fat. Skipping, walking, running, jogging, all of these are very effective for your body and it must be done regularly.
I hope you liked the article and can write your review in the comment box. Stay tuned for more updates. Hope this How to lose arm fat article will help you if you know more about how to lose belly fat fast then tell us.