How to Lose Arm Fat

arm fat

Some view arm fat as unsightly. They believe that, with the excess layers of flesh covering their biceps, their choices of clothing are rather limited.

Not many people want to expose a pair of flabby arms, which eliminates tank tops and halter tops from their wardrobe’s “must-wear” list. Good thing excess arm fat can be eliminated through exercise and eating a proper diet. You just have to enforce a strict regimen for you to succeed.

Discipline and determination are two essential characteristics when trying to lose arm fat. You must control yourself from eating beyond a healthy diet. In addition, some time must be dedicated for exercise, with only a few rest periods. When you successfully insert both dieting and exercise in your daily routine, having a pair of sexy toned arms will be easy.

Arm Exercise Routines

Exercises, which center on the arms, are necessary for you to lose excess arm fat. These routines must be done regularly, or else you might lose the drive to continue. The first step is to burn the fat on your arms by lifting light weights. When some of the flabs have been eliminated, you can then proceed to doing exercises that will tone your arms.

Remember, toning your arms too early will cause the fat and muscle to combine, making your arms look even larger than before. Here are the set of arm exercises that you can follow:

Fat Burning Exercises

Bicep Curls – The trick with this bicep building exercise is to lift light weights with numerous reps per set. Grab a three to six pound dumbbell then position your arm in an “L” shape. Lift the dumbbell until your knuckle is right in front of your shoulder slowly. Now move your arm down, back to its original position, which is the “L” shape, to complete one rep. In the beginning, you can do two sets of ten reps daily. Increase the number of reps and later, sets, as you go along with the exercise each week.

Tricep Extensions –The tricep extension aims to burn the fat on your tricep area and eventually build muscles. First, maintain a stand-up position, with legs slightly separated. Hold a dumbbell with both hands at the back, parallel to your nape. Lift the dumbbell slowly until your arms form a right angle then return them to their starting position. Do two sets, containing 10 reps each, if you are a starter.

Backward Lifts – The backward lift focuses on making the triceps leaner and firmer. From a standing position, spread your legs, as you hold a pair of lightweight dumbbells. Lift your arms slowly back, as far as you can go, then return to them to their original position. For starters, you can do two sets, having eight reps each, of this exercise. It is a little harder than the bicep curl, so more concentration is required.
Arm Toning Exercises

Push Ups – Push Ups are the premier exercise for forming and toning arm muscles. Since you are carrying the weight of your entire body with your arms, it is not an easy exercise for starters. Start by lying face down on the ground. Open your palms, move them in front of your shoulders, then push your arms up until they straighten. Once done, push your body down, but don’t let your torso touch the ground. Repeat the up and down motion for your next rep. For beginners, the number of reps is entirely up to you, given the difficulty of the exercise. Though, ideally, you should be doing ten after the first week.

Tricep Dips – The tricep dip is a fairly easy exercise, though doing many reps can be pretty challenging. Find a sturdy table or any surface that has the same height. Position yourself with your back facing the table. Plant your open palms on the tabletop then move a few paces away. Once done, lower your body then push it up with your arms. Do two sets, with 12 reps for each set.

Increase the Reps and Sets – Once you have reached the toning phase of your regimen, you should be accustomed to all of the exercises. Your job now is top increase the reps and the sets, so your arms will form firm bumps. You can even increase the weights of the dumbbells for the bicep curls and the tricep extensions, if you want to have big muscles.

If you feel you need more exercises, you can hire a personal trainer or buy an exercise video to effectively free your arms from unwanted fat. You can also jog and go the gym for a full-body workout.

Maintain a Healthy Diet

An exercise regimen will surely fail if it is not combined with a proper diet. Cut down on fat and carbohydrates, especially during dinner, and follow the recommended dietary allowance, which is found on the labels of canned goods, daily. To have a diet tailor-made for your age and body type, you can hire a nutritionist. He or she will provide a dieting regimen that should help you get rid of unwanted fat en route to being slim and sexy.

Eliminate Unwanted Fat for Better Health

Having much arm fat is not only unsightly, but is also an indication that you may need to lose weight. The accumulation of fat is somewhat proportional for your entire body, so you should do the necessary measures to look and be more healthy. Remember, diet and exercise are your two best allies.

How to Get Great Legs

Are you dreaming of having great legs you can show off come summer time? well, dream no more. Here are some easy ways to make your legs beach ready for the summer time.

Leg Exercises

Apart from keeping your legs toned and healthy, leg exercises also prevent cellulite and varicose veins.

Squats

This exercise tones your thighs, hips and buttocks.
With arms stretched forward and feet slightly apart, bend your knees as if you’re about to sit on a chair. Do 3-5 sets of this exercise every day with each set having 10-15 squats.

Lunges
Leg lunges strengthen your upper leg muscles. Be sure to perform this exercise with the correct body positions.
Stand straight and take a big step forward. Bring one knee to the floor, like you’re genuflecting. Make sure to keep the other knee at a 90° angle. Don’t lean forward. Keep your back straight. Push up slowly. Repeat this 10 times for each leg. 1 set would be 20 lunges for both legs. Do 3-5sets regularly.

Run or Jog                                                                                                                                                                                   Running is a great work out not only for your legs, but for your whole body. It burns fat and improves your circulatory system.
Find a good place to run and run for at least half an hour 3-5 times a week.

Make sure to wear the proper running shoes to avoid unnecessary stress on your feet.

Brisk walking

If you don’t like jogging, brisk walking is the next best exercise you can do.
Keep your back erect and walk in a straight line. Avoid swaying your hips as this weakens your movements.

Eat Healthy.

Have your daily intake of vegetables and fruits. They will keep your body healthy.
Drink plenty of water to remove toxins in your body.

Take vitamin E supplements to have healthier skin.

Leg grooming

Remove unwanted hairs. Shave your legs regularly. If you don’t like shaving, you may also use tweezers to pull the hairs out, but this may take a lot of time. There are various hair removal creams and lotions on the market. These will get the job done faster and without the hassles of shaving.

Exfoliate. Dead skin makes your legs look dull and ugly. Use exfoliating scrubs and creams to improve flaky skin.

Moisturize. Apply lotion liberally every day to prevent dry skin.

Avoid wearing skinny jeans and other tight bottoms. Tight pants will impede the blood circulation in your legs, leading to varicose veins.

Wear flats. To reduce unnecessary stress on your legs and feet, try to avoid wearing high-heeled shoes often.

Rest your legs. After a long day’s work, rest your legs by propping them up on a pillow or a wall. Your legs should be positioned at least 30- 45 ° above heart level. This will improve blood circulation and prevent varicose veins.

Having great legs is very easy. Show off those beautiful legs and keep them looking healthy all the time.

How To Lose Belly Fat

Sure, you may find Homer Simpson hilarious, but there’s nothing funny about the belly fat that he is oh-so-famous for. That extra fat in your belly is not only unsightly—it’s also very unhealthy.

Belly fat has the ability to slow down your metabolism and put you at a greater risk for illnesses such diabetes, cancer and other heart problems. If you want to live a healthy life and banish that belly fat, just follow these simple tips:

Say No to Fatty Foods

Temptation may lurk in every corner but the only way for you to shed that irritating belly fat is to stay off unhealthy foods. Avoid red meat at all cost. Instead, try to eat low-fats meats such as chicken and turkey breast but avoid eating the skin part. Try fish products since they are pretty healthy too.

Anything fried can be disastrous to your diet. Also try to stay away from pasta dishes with high fat sauces and too much butter. Vegetables are perfect for those who’d like to trim their weight but be wary of salad dressing that are loaded with fat. Choose your dressing very carefully and buy only the low-fat types or try to skip them at all.

Stay away from processed food and go natural. This means eating the right kind of carbohydrates such as fresh fruits, vegetables and whole grains.

Finally, don’t allow yourself to get hungry. Most people tend to make poor decisions when they get hungry and overindulge in the process.

A slower metabolism paired with lots of extra, low-quality calories can greatly increase your body fat levels. To prevent yourself from getting hungry, you should:

Eat in small portions every two to three hours.

Make sure you have protein in your diet.

Go veggies and include other high-fiber foods such as beans and other whole grain foods.

Exercise the Right Way

Doing cardio activities at least five days a week for half an hour will do wonders to your health. Brisk walk or jog with a friend and make a commitment to do these exercises on a regular basis.

You may also try other belly-busting activities such as swimming and other team sports like basketball or soccer.

Serious lap swimming done at a regular pace will hep your cause. Swimming is also an excellent activity for those who’d like to tone their bodies. Team sports meanwhile let you sweat for hours while you enjoy the games you play.

Another alternative exercise is pilates yoga since it specifically targets your belly fat. If done properly and regularly, it will firm up your underlying stomach muscles, producing a flat belly. It is also known to reduce stress.

Try to exercise first thing in the morning before you start breakfast to force your body to tap into its fat stores much sooner than if you work out after munching on your usual bacon and eggs.

Working out before having breakfast is proven to be effective especially among body builders, models and fitness contestants.

Load up on Water

Drink eight to 10 glasses of water everyday. By sticking to this habit, you’ll be able to boost your metabolism and control your hunger much better. You can also try try seltzer or mineral water added with some lime or lemon juice. Another alternative is green tea since it has high levels of certain fat-burning chemicals.

Green tea should be consumed before working out to produce only the best results.

Follow these tips and see amazing results within a few weeks. As long as you have the patience and dedication, you can lose that belly fat and gain more motivation and encouragement to face the day ahead.

How to Gain Muscle

Different dietary supplements, pills and drinks may promise you to grow muscles in a fast rate, but don’t be fooled:

These aren’t the answer! Gaining muscle is not instant and requires a lot of hard work and dedication, with a bit of dietary help along the way.

Here’s how.

Eat

Sounds surprising? Building muscle doesn’t mean burning fat–that only makes you skinnier. To build muscle, you actually have to eat more calories than you burn.

The crucial point in this step is to eat the correct kind of food that contains the desired calories without the saturated fat, with moderated carbohydrates and lots of protein, which include:

  • Granola
  • Biscuits
  • Whole-wheat bagels
  • Avocados
  • Olives
  • Corn
  • Meat
  • Peanut butter
  • Nuts
  • Milk
  • Cheese
  • Yogurt
  • Beans
  • Crackers and dip
  • Meal replacement shakes

Lifting Weights

Here comes the hallmark of gaining muscle: Lifting weights. Like any proper exercise, you should not jump into the deep end at the start. Start from the basic exercise of lifting weights.

Do a proper warm up and cool down. Remember to keep to a proper form. For starters, your weight lifting exercises should include the following:

-Smith squats
-Push ups
-Smith lunges
-Bent over row
-Deadlifts
-Upright row
-One-legged squat
-Tricep dips
-Calf raises
-Bicep curls

Again, don’t overdo it. A rule of thumb when choosing the appropriate weights for your exercise is to lift the heaviest you can that you can complete for around six to eight repetitions per exercise.

Even if the last repetitions is hard, it should be doable. You should also allow a longer recovery time between sets. Other things you should do are:

Have a spotter or workout buddy to make sure you don’t fall into any injuries.

Commit to doing cardio at least two to three times a week for your heart maintenance.

Allow recovery days between your workouts.

Have a full body program with the exercises mentioned earlier and follow it for two to three weeks before progressing onto the heavier stuff.

Forced Repetitions

Forced repetitions are a challenge for you to do two to three more repetitions of your weight lifting than what you are used to. Remember, when doing forced repetitions, your buddy should be there to help finish these added repetitions.

Only do this after two weeks to a month of doing the weight exercise, and don’t add any additional weight in this period. Forced repetitions optimize the stress on your muscles, burns more fat and most importantly, builds your muscle even further.