Lose Stubborn Arm Flab
That extra flab around your arms can be so annoying – after all, no one really wants their arms to look like chicken wings, right?
This article will take you on an informative journey and help you understand what you need to do to get rid of that unsightly fat.
It is my hope that by explaining some of the most important weight loss and fitness concepts I can help you strengthen your arms and get them ripped in no time!
So read on to find out how you can get the arms you’ve always dreamed of!
First, you need to understand that you cannot reduce fat from one specific area on your body. People often say, “I just want to get rid of my arm fat” but what they don’t realize is that no matter how many bicep curls or dips you do, you can’t burn the fat from one area.
To get lean and athletic looking arms you need to reduce your overall body fat percentage (which will actually result in better looking legs, calves, and abs). The best way to reduce your body fat percentage is to eat less calories and start a strength training program. This combination will have you losing weight while building muscle – which is critical if you want to get rid of that stubborn arm flab.
To learn how many calories your body needs, calculate your basal metabolic rate and activity level (this can be done using a simple internet search). Once you have this number (your maintenance calories), you should subtract 20-40%. Because your maintenance calories are the number of calories your body needs if it were laying around all day, decreasing your calories will ensure that your body starts using fat as fuel.
For example, if you require 2000 calories a day to maintain your current weight, you could decrease them to 1400 (30% subtracted) to lose weight. It is recommended that you do not go lower than 1200 calories a day and that you gradually decrease your calories.
As for your strength training routine, you need to find one that is proven to work and can be adapted for your goals. In this case, your goals are probably to reduce overall body fat and build muscle in your arms. If you have never workout consistently before, it would be advantageous to start a beginner strength program.
Often, these programs focus on compound lifts like the squat, deadlift, bench press, row, and pullup. These are great for developing overall strength and you will surely notice a difference in no time. If you want to focus on your arms more, try adding in some isolation exercises for your triceps, biceps, and deltoids.
If you have trouble finding a routine or making your own, I suggest hiring a personal trainer. Your trainer will be able to design a workout for you and support you in your journey.
In addition to a personal trainer, I recommend using all the tools you have available to you – calorie counting websites, friends and family, and weight loss support groups. Be patient and consistent – you will see those arms tone up in no time!