A lot of us have noticed and dreaded that excess skin that hangs below our arms. Do not be devastated, you are not the only one. Although there is no fast and simple method to reduce arm fat quickly, we have combined a few simple steps to help you get rid of flabby arms.
Speaking frankly, targeting a single body part for weight loss is not possible. Our bodies are built in a way that they store fat in certain areas. This has obviously a lot to do with genetics too. Therefore, if want to reduce arm fat, you will have to get rid of fat on your whole body, train regularly and focus. Here is a simple and effective guidance to get rid of flabby arms.
Diet to Get Rid of Arm Fat
If you want to reduce arm fat, it is essential to get your diet in check. Generally, your caloric intake should be lower than your caloric expenditure. In other words, if you want to decrease your saggy arm skin, track your daily calorie intake and be in a caloric deficit.
Although every case is unique, you can start by using various smartphone applications like MyFitnessPal. It will help with tracking your daily calorie intake and calculating basic metabolism (for example: how many calories do you need daily to maintain or reduce your body weight without exercising). You can also track your macro nutrition ratio daily which will help greatly to lose weight and get rid of arm fat.
Here is a basic ratio for macro nutrients for best results:
It is recommended to get half of your daily calories from carbohydrates, food products like whole grain pasta, vegetables, potatoes, rice. Another 30% from proteins like chicken, fish, eggs, beans etc. Lastly, 20% of your daily calorie intake should include fats.
It is important to intake healthy fats like nuts, olive oil. Please do not get too keen on avocados. Keep in mind that there are 9 calories in one gram of fat.
Exercise to Reduce Arm Fat
One of the best exercises for flabby arms is strength training. Strength training increases your muscle mass which results in faster metabolism. In other words, this allows to burn more calories faster.
If you want to burn as many calories as possible, target largest muscle groups during your strength training. Train different muscle group each day.
If you have saggy arms, you should pay attention to training chest and back. For chest, try barbel bench press, dumbbell pec flies or push ups. For back, do pull ups or cable lat pull downs. It is recommended to have at least a 1 day break from training back and chest.
You should not be discouraged by increasing weights. The best way to lose fat and increase your heart rate is by increasing strength with medium intervals during each repetitions. When you start, chose such weights that you can able to perform no more than 8 to 12 reps. If you are not able to do so, lower the weight.
Also, consider high intensity interval training instead of your usual 30 minute jog on a treadmill or stepper machine. Although reducing arm fat is a difficult task, losing fat over your whole body generally will have a positive impact on flabby arms.