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Along with belly fat, the fat that accumulates in the arms is one of those things that most people despair of.
As you get older you notice how this part of your body begins to increase in volume and show flabbiness.
The problem is that, once again, getting rid of this fat is not very easy. No matter how much you spend the day exercising your arms, you may not see their volume decrease.
This is because your body does not burn calories in a specific area. It does it globally.
So if you want your arms to look slimmer you will need to burn fat across the board.
Which you will achieve with a certain type of exercise and a healthier diet.
This is the best exercise to burn fat in record time, according to science.
It can be very helpful to tone up the area, thus putting an end to that flabby flesh that dances on your lower arms.
Before you throw away your short-sleeved shirts, don’t despair, there is a solution. Nutrition and fitness experts have told Eat This how to effectively fight arm fat and flab.
Start with a healthy diet aimed at reducing fat.
To burn fat you need to eat fewer calories. This way your body is forced to use up stored energy reserves.
Some diet-related tips for losing weight and keeping it off include eating smaller portions, cutting out foods high in sugar and salt, and favoring foods that make you feel full for longer, such as fiber and protein.
“It’s best to consume protein post-workout to maximize muscle-toning results,” recommends personal trainer Ilana Milstein.
What’s more, protein helps the body regenerate muscle, which impacts, albeit on a small scale, the metabolism, speeding it up without impacting abdominal fat.
Do cardio and strength exercises to burn fat.
You’ve already seen that you can’t get rid of fat from a specific spot on your body, you need to burn it across the board.
And the best fat-burning workout is that which combines strength and cardio.
As the experts explain in the article, cardio activities are the ideal way to burn calories. While strength exercises will prevent you from losing muscle mass, which will ensure that your rate of weight loss does not slow down.
“Strength training is essential to prevent the loss of muscle mass and the reduction of metabolic rate with weight loss,” says nutritionist and trainer Sue Heikkinen.
The more muscle mass, the more calories you burn.
Tone your arms with biceps push-ups
Arm exercises will help you tone the area as it loses volume.
In this regard biceps pushups, triceps extensions and lateral raises are easy exercises that can be done anywhere and will help you in this goal.
“Whether you use dumbbells or an elastic band, biceps push-ups are a great way to tone your arms,” Milstein recommends.
“Holding a dumbbell in each hand at your sides, palms facing your hips, raise your arms toward shoulder height and squeeze your deltoids at the top before slowly lowering your palms toward your hips,” explains trainer, athlete and nutritionist Brianna Bernard.
If you don’t have the equipment, no problem. You can use a heavy object you have at home, such as water bottles, milk cartons, or cans of food.
Define your triceps with core exercises.
Triceps are the muscles that run down the back of the arm.
Exercises for them include, for example, barbell exercises known as pull-ups. But if you don’t have the equipment, you can once again use the furniture you have at home. Just make sure it’s a sturdy piece of furniture to avoid falls or injuries.
“With your palms down on the seat of a sofa or chair and your knees bent at a 90-degree angle with your feet flat on the floor, lower your buttocks toward the floor until your elbows are bent at a 90-degree angle, then push up with your hands until your arms are straight to lock your elbows at the top,” advises Bernard.
If you’re experienced with dumbbells, the trainer suggests another triceps exercise.
“Sitting down, extend a dumbbell over your head, holding it with both arms. Then bend your elbows and bring the dumbbell back until it’s parallel to your shoulders, straighten your arms and lift the weight. Then repeat.
Exercises focused on this area also work the shoulders, chest, and upper back, as Nike trainers explain.
Push-ups to tone arms and chest
“Exercising to help develop muscle tone will improve the overall appearance of your arms,” emphasizes Heikkinen.
In line with this, the expert recommends including what are known as triceps pushdowns in your sports routine. According to her advice, these are “one of the best exercises for toning the arms quickly”.
These are performed on a machine, in which an object is pushed down against a resistance.
The solution to the lack of equipment? Resorting to classic push-ups.
If the idea of doing plank push-ups doesn’t motivate you, try doing the same movement at a 45-degree angle against a wall. According to expert advice, you’ll get a similar workout but with slightly less intensity.
“Push-ups not only tone your biceps and triceps, but they’re also a great way to build muscle in your chest, which will make you feel stronger and look leaner in the process,” says the trainer.
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