Losing weight in the arms

Generally, the reasons for localized weight gain in this area, especially in the inner arms, can be explained by the fact that the biceps and triceps are not used enough.

Large, flabby, limp arms can also be caused by too rapid and consistent weight loss.

This can occur in both men and women. However, if you engage in appropriate sports activities or if your occupation is physical – for example as a mover – this area is not usually overfilled.

If you have enough and want to remedy this problem, it is important to opt for suitable exercises and to consume appropriately.

How to lose weight in the arms quickly?

There is no secret to losing fat in this area. While some women have a complex about their hips, thighs and face, others find that these limbs are unsightly and that it is urgent to act. However, it is possible to lose fat in these areas, but not without sport and muscle building. However, you must be careful to follow certain rules and you should know that you will not necessarily see results in 1 week.

You can start with a wrap, which you can wrap around the area with cellophane. Or you can also use a slimming cream, which you can massage into the skin and which will help to tighten the skin in this area. You can also combine these tips with a suitable diet and sports activities. It is important to keep an eye on your daily eating habits and opt for a healthy, varied and balanced diet to slim down.

This is what will help you lose fat at this level and will be effective. The fact is that, as a general rule, fat in the arms comes from an excessively high calorie intake and this is why cellulite is found in this precise area, which is often not very muscular.

So the first thing to do is to watch your diet, to concoct dietary menus day after day, and most often home-made. You can also make yourself good smoothies with fruit, vegetables and cereals. Have a good breakfast in the morning, because if you leave on an empty stomach, you will inevitably have a tendency to crave something sweet, fatty or salty in the morning, which is obviously not recommended if you want to lose weight in this area.

Don’t hesitate to eat plenty of vegetables. In addition, they are a source of fibre and nutrients, which is excellent for the transit system and the body. Of course, cook them without fat. Boiled, steamed, raw or even blanched, for example. At the same time, you can consume proteins, as they facilitate the development of muscles, which leaves less room for fat to set in.

You can eat fish, white meat and even red meat – without excess – eggs and tofu if you are vegan for example. And most importantly of all: don’t forget to drink enough water. Drinking throughout the day is essential to lose weight naturally and this part of the body is 75% water. By drinking enough – which can also include herbal teas – you can help eliminate cellulite and toxins.

As far as sport is concerned, it is essential to train well every day in order to lose fat from the back of the arm. These workouts will aim to develop the biceps and triceps area. The important thing is to do at least 20 minutes of exercise a day so that the body draws on its reserves of previously stored fat. In the end, it is only by combining sports activity with a balanced diet that you will be able to lose weight in this area simply and sustainably.

5 exercises to lose weight in the arms

1 – Supine Dumbbell Curl

Supination here means that you will have your palms facing upwards during the exercise. To begin, remember to warm up and bring objects with weights<, such as plastic dumbbells or with water bottles, not forgetting your fitness mat. Then stand up and space your feet a little wider than your shoulders. Hold a dumbbell in each hand, palms facing up. Next, extend both arms upwards as far as they will go until you feel a contraction. Then lower the dumbbells slowly and resist the effort as much as you can.

2 – The Plank Push Up

The principle is simple. It is a global workout targeted on the upper body and chest area, which mainly works the back arm. In the starting position you should inhale as you raise your arms and exhale as you curl up. Place your hands on the floor and take three small steps forward. Your hands should be in line with your shoulders and your legs should be straight. Hold this position for several seconds, breathing in and out. Remember to stretch your legs and push the floor with your hands. The chest belt should also be in a natural position.

3 – Dips

This is a strength training workout and is somewhat similar to push-ups in the back position. This will help you work the triceps area, to tighten the skin under the arms. First, grab a chair and sit on it normally. Then put your hands on either side of the chair, making sure they are as close to the edge as possible. Put your feet in a forward position, lean back on your heels and lift your pelvis off the chair. Then reach up with both hands and lower them until your elbows are at right angles. Slowly work your way back up.

4 – Prone extension

This exercise is best performed on a bench or bed, whichever you prefer. This will be your starting position. Take a dumbbell in each hand. Then bend your elbows so that you bring the dumbbells slowly towards the top of your head. Raise your dumbbells until you reach the starting position, making sure to keep your elbows fixed.

5 – Kick back

This workout is particularly technical, although it is very effective for working the triceps. First, lean with your torso inclined on a chair or bench with one hand. Then hold a dumbbell with your other hand.

Bend your elbow so that your forearm is in a horizontal position. Then slowly lower your dumbbell and resist the effort as much as you can. The point here is not to move your elbow and especially not to force your shoulder, at the risk of hurting your shoulder and back, which is obviously not your objective. It is therefore important to keep your elbow very close to your body.

What sports can I do to lose weight in my arms?

To lose weight quickly and above all to keep your arms slim for a long time, it is important to strengthen your muscle mass as much as you can, without losing your femininity if you are a woman. Muscle replaces fat and the more muscle there is, the less cellulite you will find. Some of the most effective sports for losing weight in the arms are the elliptical trainer and the rowing machine.

Similarly there is swimming, javelin, dance, yoga and pilates. Swimming< is very useful for working all the muscles in the body, including of course the arms. If you practice breaststroke, crawl, backstroke and at a higher level butterfly swimming, at least two sessions a week, or even every day, you will quickly see the difference.

And what’s more, swimming makes you feel so light that you sometimes forget you’re doing sport. Running can be added to these sports solutions. Running also exercises the arms, which is particularly useful for achieving your goals.

If you exercise regularly, with or without equipment, and of course with a suitable diet, you can easily see the results before and after in about 3 months, or even 1 month. And in cold weather, indoor sports can be preferred.

Losing weight in the arms through diet?

Eating properly is the most important step in your decision to lose weight in your arms. Indeed, diet is a very large part of successful weight loss. If you are physically active and eat too much fat, salt or sugar, the excess energy will be stored as fat. The goal is not to change overnight but to maintain good habits over the long term. Make small changes every day.

To begin with, it is essential to limit – or even eliminate – everything related to fruit juices, soft drinks and pastries. Replace fruit juices with freshly squeezed fruit and sodas with homemade smoothies, and above all drink plenty of water to keep your body and muscles hydrated. Your eating habits can also go hand in hand with a low-calorie diet, which means that you will need to consume fewer calories than your body requires, so that it can draw on its reserves.

At each meal, serve yourself only once and try to eat as slowly as possible so that you automatically feel full. Similarly, avoid foods that are too rich in energy.

For example, eating a bowl of spinach is excellent for your health and your figure as it contains only 40 kcal. Although slow sugars are very important, don’t eat them at every meal. Vary your dishes as much as possible and include vegetables in your recipes as much as possible. For example, you can replace some of your starchy foods with legumes such as lentils, which are a source of iron and are less dense in energy.

On the other hand, protein should be increased. They help to maintain muscle and therefore limit the appearance of fat in the arms. Eggs, meat or fish are excellent for your diet. And if you want to make a dressing to season a salad, for example, opt for good fats, i.e. uncooked vegetable fats and fatty fish, not animal fats or too much butter. Finally, use the spice reflex.

It has been proven that people who incorporate spices such as turmeric, paprika and curry and who tend to add pepper to their recipes feel fuller more quickly and tend to lose weight more quickly.

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