Have some arm fat you’d rather not live with? Lose it fast and easy with some simple changes, plus discover the secret women’s magazines have been lying to you about!
Nobody likes having extra arm fat, or worse yet, “chicken wings”. Worst of all, nobody wants to wait forever to see results – we want them as fast as possible!
You should know up-front that there’s good news and bad news. The good news is, achieving these results is quite possible! The bad news is, while we can reduce fat and aim to tone those arms, spot fat loss of a specific area is not possible, despite what the many women’s magazines love to tell you.
With that in mind, you might find the easiest way to get results is to simply follow a total-body fat-loss system. In that case, I recommend checking out the before & after results from Insanity, or reviews on 21 Day Fix.
Don’t let this discourage you, though! By following the right routine, building lean muscle that helps firm up the your arms, and by slightly lowering overall body fat, you’ll be kissing that arm fat goodbye before you know what happened.
1: Some Fast Cardio
The easiest way to kill two birds with one stone is to utilize an exercise that
combines cardio with arm muscle toning. And there’s no better exercise for this than the boxer’s favorite – jumping rope.
If you don’t own one already, pick up a cheap jump rope at any store that has a fitness section. Hold the handles at your waist, and swing the rope forward, skipping to allow it to pass under your feet. Do three one minute sets, taking a break to catch your breath between sets.
The act of swinging the rope around engages muscle groups all the way up your arms and into your shoulder area. That slight burn you may feel is your muscles firming and tightening, while you burn off calories, causing you to burn fat.
Do this every morning or afternoon for fast results!
2: Some Quick Diet Adjustments
A great body is made in the kitchen – but don’t worry, you don’t have to go on a crash diet just to lose some arm fat. All you need are some simple adjustments to your eating habits in order to reduce calories and provide your body with the protein necessary to improve muscle tone.
Breakfast: Start the day off right with some healthy protein. Greek yogurt and scrambled eggs (try 1 full egg with 2 egg whites) are both great options. Remember – women who eat breakfast tend to weigh less than those who skip it. It really is the most important meal of the day!
Lunch: Keep it lean and refreshing. A veggie-filled salad with chicken or a turkey wrap with almonds will help keep you full without stacking on calories.
Dinner: Aim for filling, low fat, and nutritious. Skinless baked chicken or fish is a good choice. Eat low calorie vegetables for sides, and avoid dessert whenever possible!
Snacks: An apple or a handful of cashews will go a lot further than some chips or candy.
Drinks: Try to keep these healthy to avoid empty calories. Iced, unsweet tea is a great standby, and the caffeine will raise your metabolism. Try to avoid diet soda, juice, and alcohol as much as possible – especially on the weekends.
3: Tone Those Arms!
You don’t have to get huge muscles to benefit from arm exercises, and pushups aren’t just bras. Adding two sets of pushups to your morning or afternoon routine will go a long way. You can do them on your knees if you need to, and for bonus points, try putting your feet on a chair to really work those arm muscles.
Take it to the Next Level
Again, there’s no way to spot-target fat loss. If you want the arms of your dreams, you’ll have to make some changes that will help you lose fat across your entire body, bringing your total body fat percentage within your ideal range.