Having nice and toned arms can be a serious challenge for many people especially for women because this area is filled with fatty tissue and the lack of muscle tonicity can leave the skin hanging and give an unpleasant look.
Knowing how to reduce arm fat naturally and safely can really make the difference between having the body you feel confident about wearing those sexy dresses and hiding your arms with ugly clothing.
One important factor that helps the accumulation of fat around your arms is age. After 30 your body begins to store more fat in certain areas and muscles start to be less toned.
Moreover your metabolism begins to be less effective in burning the fat and you burn less and less calories which will be stored all around your body (stomach area, legs, arms, neck, etc.).
Another factor is the lack of physical activity and an unhealthy diet which promotes the accumulation of fat in your body, especially in certain areas such as hips, stomach, arms, neck, and legs.
So, to have strong and beautiful arms we propose a series of exercises that are designed to tone your arm muscles, reduce fatty tissues and give you the desired shape of your arms.
For a better understanding on how to reduce arm fat naturally we need to do a short review regarding the anatomic structure of the arms, where the muscles are located and their scientific names.
At the front end of the arm there are the muscles called biceps and at the back end are called triceps.
These two muscles groups are very important when looking for a way on how to reduce arm fat naturally through exercising.
Here are 5 exercises for reducing fat arm and tone the muscles:
First of all you need to warm up to avoid any injuries. You need to start warming up your cervical muscles because this area is very sensitive to intense effort.
To warm up all you have to do is to rotate your head to the right and to the left, move it down and up, lift your shoulders up and down and rotate them slowly for a couple of minutes.
This type of exercise will help you tone your biceps and you need to stand up with your back straight, your hands near your body and your head up, looking straight ahead.
First of all you need two dumbbells of at least 3 kg each and holding one in each hand start raising them up and down to put those biceps to work.
Repeat the movement for 30 times until you feel your muscles warming up.
It is better to use dumbbells for this type of exercise because if you use a bar with weights you can cheat by shifting the weight from a hand to the other.
This type of exercise will not only tone your arm muscles (especially triceps) but also your chest muscles (pectorals).
These are the well known push-ups which many people ignore but in fact this is one of the most effective exercise that should be included in your daily fitness routine.
Push-ups will do more than tone the pectoral muscles for women; this type of exercise will also help toning the breasts with amazing results.
Now, everybody knows what a push-up is but not everybody knows how to properly do a correct push-up.
The correct way to do a push-up is to first lay down on your stomach on a flat floor and lift your body up in a horizontal position using your arms.
You need to keep your body straight, lift your head up looking straight ahead and your hands parallel and at 90 degrees with the floor the whole time in order to work the correct muscles.
The minimum number of push-ups should be around 10 but at the beginning some people wouldn’t be able to do not even one so take it easy and with time increase the number of push-ups you do.
This type of exercise will tone your triceps and your lateral thorax muscles. You need to be standing up with your back straight and look in front of you.
Using a single dumbbell (around 3 kg) you will lift it vertically, above your head for a couple of times (15-20 times) until you can feel your muscles warmed up.
Be careful not to drop the dumbbell on your head and injure yourself. If you are not sure what to do at the beginning it is better to consult a fitness trainer and learn the right ways to exercise.
This exercise is specially created to tone your shoulders.
You need to stand up, with your back straight, your hands near your body holding a dumbbell in each hand (minimum 3 kg dumbbell).
Now, lift your arms sideways simultaneous until your arms are parallel with the ground for 20 times at least.
For this exercise you will need to place your forearm on a chair or table while holding a 3 kg dumbbell. Be careful to keep your hand over the edge so you can move the dumbbell up and down.
With your forearm touching the chair or table, lift your hand which holds the dumbbell for 30 times.
For better results you should do this exercise with your palm up and your palm down so all the forearm muscles will be put at work.
When we discuss about how to reduce arm fat naturally, exercising is not the only method out there. A change in your diet is also necessary.
Decrease your daily caloric intake with 250 Kcal and eliminate unhealthy foods from your diet. Avoid fast food and sweets with all costs.
How to reduce arm fat naturally using parsley tea and sweet potatoes
Parsley tea is a powerful antioxidant and diuretic, meaning it helps remove the water from tissues. But most important is that parsley tea helps you feel full and for that you need to drink six cups of tea each day.
Sweet potato is the only food which contains carbohydrates that you can safely eat without worrying that you will gain weight and you should include it in your meal plan, prepared in various ways.
A good idea on how to reduce arm fat naturally is to add protein to every meal.
Avoid the less healthy sources of protein such as red meat, sausages and dairy products which are high in fat.
Opt for healthier alternatives, such as:
White meat: Ideal for toning.
Fish: Oily and white fish contain a considerable amount of protein, but whitefish is low in fat and is a more appropriate choice for the evening meal.
Eggs: whites contain the highest amount of protein and the yolk the highest amount of fat.
Milk and milk products: The healthiest dairy products are goat and cow cheese.
Legumes: Legumes are a convenient source of vegetable protein and nutritious.
It is best to serve them in cream soups recipes for dinner. To get a higher intake of protein you can combine them with brown rice, oats or quinoa.
Dried fruits: Healthy and tasty dried fruits represent an ideal choice at any time of the day, but be careful not to exceed the recommended daily quantity which is a handful of dried fruits. Avoid the fried or very salty ones.
There you are, now you know how to reduce arm fat naturally only using natural methods and effective arm exercises. All you have to do now is to start implementing these tips starting today and take advantages from all those benefits.