Follow This Formula To Lose Upper Arm Fat
What can you do to tackle the fat that creeps up on the back of your arms? Plenty! Often, the “flab” at the back of the arm is really just untrained muscle. Most of us do store some fat in that area, but you can make a tremendous difference just by training your triceps.
Many people have relatively weak triceps because this muscle doesn’t get much action on a day-to-day basis. You use your triceps every time you push — whether you’re pushing away from a table or pushing a box up onto a high shelf. So, if you’re ready to banish the flab, start by following the three-step formula below.
Step 1: Go back to the basics
Instead of wasting time trying to find the newest ways to train your muscles, go back to the basics! With three simple exercises (in the video below), you can tone your triceps with only a chair and a light pair of dumbbells.
Step 2: Pay attention to proper form.
If guaranteeing good form sounds complicated, don’t worry. I’m not suggesting you have to master all the principles of physics just to exercise! Just know that the fine points of form do make a difference — in fact, they can make all the difference.To help ensure good form, keep checking yourself! Those mirrors in the gym aren’t there just for vanity. Like the mirrors in a ballet studio, they’re there to help you perfect your for. If you’re working out at home, do it in front of a mirror if possible.
To ensure proper form while doing the workouts in the video above, pay attention to these tips:
- Tricep dips on a chair: Focus on pressing your shoulder blades down throughout the exercise. Don’t lower any deeper than the point at which your upper arms are parallel to the floor. Keep your thumbs pointing forward and your back skimming against the chair.
- Tricep kickbacks: Throughout the exercise, keep your upper arm still, your back straight, and both shoulders facing the floor. Lift your arm until your elbow is slightly higher than your body and the dumbbell is parallel to the floor.
- Tricep pushups: This is a narrow poushup, so keep your elbows close to your sides, almost skimming your ribcage.
Step 3: Cardio helps keep the jiggle away!
We all have two types of fat – subcutaneous, which is underneath your skin, and visceral fat, which is marbled through your organs and muscles. The best way to get rid of both kinds is to do cardio, specifically HIIT training. High Intensity Interval Training (HIIT) is a simple concept. After warming up, you push yourself with bursts of high intensity, then pull back the intensity to a steady state. Burst…then pull back, and repeat. This type of training will help burn the fat on your body, including your upper arm flab, in the fastest time.
Always remember that calories count! In order to lose upper arm jiggle, you need to have a sensible diet and incorporate lean protein, lots of veggies, and stay away from sugar and refined carbohydrates.
Here’s to your health!