How to lose arm fat

Do you suffer from batwings? This is what many women call the fat that hangs under the arm, making them shy away from sleeveless tops and dresses. Even after losing weight, for many, arm fat is still a problem. If you suffer from bat-wings, the following article will show you how to get rid of arm fat fast.

Losing your batwings

The three key elements of losing fat anywhere on the body are diet, cardio, and strength training. When it comes to flabby arms, spot training is very beneficial, but only works if combined with diet and cardio activity.
Diet Watch and monitor what you eat. Try a journal, recording everything that you eat and drink for a week. This will give you an idea of how many calories you are consuming and how many you need to cut down on. Cardio activity Losing fat means that you have to burn more calories than you are eating or drinking. The easiest way to do this is with 30 minutes of cardio a day. If you don’t have time for a full cardio workout, do 10 minutes spots of exercising and combine it with daily activities that raise the heart rate, such as brisk walking and taking the stairs. Strength training To burn fat, you need muscle and to build muscle and tone the body, you need to do some strength training. You can easily fit in strength training throughout a normal day. Things such as carrying groceries, moving furniture to clean, and lifting and carrying your kids all require muscle.

Three spot-training arm exercises

These simple spot-training exercises will help you lose flab and tone the arms quickly. Triceps dips 1. Stand with your back to a chair or a small desk.
2. Bend knees and place your hands shoulder-width apart on the furniture.
3. With arms straight, slowly lower the body until the arms are at a 90-degree angle.
4. Push back into the starting position. Triceps extensions 1. Stand with your arms extended over the head and a dumbbell or arm weights in your hands.
2. Slowly lower the weight behind your head.
3. Slowly raise the weight back to the starting position. Push-ups Push-ups can be hard for many, if you cannot do one, start at the beginner wall
push-ups: - Stand facing a wall with your arms straight and hands flat on the wall. Advance to push-ups on your knees until you are strong enough to put legs straight behind you for a full push-up.