Lack
of exercise, unhealthy diet or genetics, whatever the reason is, underarm fat
is something annoying for a huge number of people. It can leave you feel
unattractive and reduce your confidence level. Fortunately, there are certain
exercises and lifestyle changes that may help in reducing excess weight from
your arms. Here are some recommendations from fitness experts to help you out.
Exercises
* Cardio
Cardio
exercises are not intended specifically for reducing weight from arms, but it
helps in reducing your overall weight and accelerates fat reduction in arms.
Exercises like jogging, running and swimming can be done easily to make your
heart pump and burn calories. If you are using a treadmill for cardio workout,
try an elliptical trainer so that you exercise your arm muscles along with
other parts of the body.
* Yoga
Yoga
is another great way to tone your arm muscles. There are numerous aasanas to lose weight and tone your
muscles. For arms, you may try Kumbhakasana or the plank-pose. On a yoga mat,
lie flat on your tummy. While placing your palms on the floor besides your
face, try to lift your body. Gradually lift your buttocks in the air while
keeping your feet on the floor. It not only tightens the arm muscles but is
also helpful in toning stomach, thighs and buttocks. However, avoid this exercise if you have back
and shoulder pains or injury.
*Chair dips
Take
a chair and hold it tightly with your hands while placing your body just in
front of it. Now lower your back towards the ground and lift it again to its
normal position. Repeat this simple and easy exercise to tone your arm muscles
and lose considerable fat from the area.
* Floor pull-up
This
exercise is completely intended to strengthen the muscles of your triceps. It
helps in eliminating sagginess from arms and keeps them toned and beautiful.
Lie down with a table placed over your shoulder and back. Firmly holding the
table, try to lift your upper body as high as you can. Take a pause at this
position and return back to your normal position. Repeat this step a number of
times for a great arm workout.
* Biceps curls
This
exercise is effective for toning arm muscles. To start with, hold light weight
dumb bells in each hand with the palms facing forward. Now bring you lower arm
towards your shoulder by bending your elbow. Pause for a second and bring your
arms back in its original position keeping your elbows close to your sides all
the times.
Lifestyle changes
* Watch your diet
and Count calorie
Exercise
and diet go hand in hand to help you lose weight. Therefore, you have to be
very specific in what you eat. Make sure you are burning more calories than you
eat. Although you are burning calories through cardio workouts, it is essential
to cut the intake of calories. Avoid junk or processed foods that are high in
carbohydrates. Instead, eat more fruits, vegetables as well as proteins. These
foods strengthen the muscles without depriving you of nutrients.
* Never skip
breakfast
If
you are aiming for weight loss, avoid skipping breakfast. Eat foods high in
proteins and fibers. This will keep you sated for the rest of the day and will
prevent you from munching on processed carbohydrates. Include fruits and
smoothies in your breakfast for a long lasting energy boost. Also, eat many
small meals during the day instead of 2-3 large meals. This particularly
improves you metabolism and aids in weight loss.
* Post workout meal
When
you exercise, you burn calories. These calories generally come from the fats
stored on your body. However for an effective workout, your muscles should be
in its best form. To prevent muscle loss it is important to consume proteins
just after a rigorous exercise. It helps in building more muscles which further
aid in eliminating fat from your body. Therefore, stop eating 90 minutes before you
workout and drink protein shakes post-workout to stay healthy and lose considerable
fat from your arms.
* Stay hydrated
It
is extremely essential to stay hydrated. Drinking at least 7-8 glasses of water
every day may help in proper functioning of the organs. Studies show that considerable
water intake may improve the metabolism and help in burning more calories.
Avoid drinking water with your meals as it can impair digestion by diluting the
digestive acids in the stomach. Proper hydration also helps in elimination of
toxins that get trapped in the fat cells, and therefore promotes weight loss.
Author Bio: Julia Taylor is a blogger for SkinTagFree - http://www.skintagfree.com/howitworks.html.She actively attends affiliated seminars and networking events in
the world of beauty. Follow her on Twitter
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