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How to Decrease Arm Flab

Extra weight on the back of the upper arm (tricep) is a problem part of the body that ALL women want to get rid of. As you may already know there are numerous exercises you can do to tone and decrease the fat in the back of your upper arms.

However, being too busy to actually exercise is a common problem with many women these days. So what happens when you can't go to the gym, are traveling on the road, or are just too busy to do a boat load of exercises?

The solution is to do...compound exercises. Compound exercises are exercises in which you work more than one muscle group at a time. For example, doing a simple push up works your chest right? Well...yes and no. While doing a push up the primary muscle group you're working is your chest but the secondary muscle group you're working is the back of your upper arm. This is a great way to get a lot done in less time.

QUICK NOTE: When you want to work the back of your upper arm, try to do more "pushing" exercises. Any "push" exercise will extend the arm and ultimately fire the tricep muscle group.

Obviously the majority of women out there don't want to end up with big freakish arms with veins popping out from every angle, so they tend to stay clear of resistance training altogether and only do cardiovascular work. This is HAAUUGGE mistake by many women. Resistance training has numerous benefits that will increase an individual's level of fitness drastically. The secret to weight training for women is to use a light weight (example: 2.5 lbs, 5 lbs) and perform 12-15 repetitions for a minimum of 3 sets. By following this prescription you will get a nice defined feminine look to your arms.

Performing resistance training and cardiovascular training will of course yield the best results. But hey, the clocks ticking and you've got to pick your kids up from school. This is a common situation for any women to be in. You just don't have time to do weights and cardio. Solution?
Do them both at the same time!

This form of training is commonly called circuit training. This type of training involves moving through different exercises without any rest in between. This dynamic way of training will keep your heart rate up (cardio) due to the fact that you will always be moving. Because you will be performing different exercises, it will also tone and strengthen your muscles at the same time.

So there you go, in 30 minutes you have successfully done your cardio and resistance training, which gives you more time to do thing's you want to do.

Here's a quick circuit of 4 exercises that you can do right in your home to get rid of your arm flab. This circuit will last for 30 minutes with a 45 second rest after you have completed all 4 exercises. Get in as many sets as you can in 30 minutes.

About the Author

Marci Lall specializes in
Forest Hill Weight Loss
. If you would like to get his free Stability Ball Abdominal Workout that has 9 highly effective abdominal exercises for women just go to this link http://www.foresthillpersonaltraining.com/free-stuff

Upper Arm Flab Questions

How do I shrink my upper arm?

The upper part of my arms are kind of flabby on the under side. How do I get rid of the flab without bulking up?

It is impossible to selectively lose flab in only one place. You lose it over your whole body. Diet and exercise.Women dont' actually bulk up the way they think they will. It is actually very difficult for a woman to bulk. They lack testosterone, which keeps them slender and rather small.

How to fix fat arms? Strapless dress help!!?

So I don't know why I have so much upper arm flab. I'm 5' 9", 165 pounds. I'm a size 8 jeans and medium shirt, but I have more arm flab than anyone I know that weighs more than me! I've lost loads of weight from my anorexia/bulimia struggle (getting better), but my arm flab is driving me nuts. My 16th bday is coming up, and I'm wearing a strapless dress, already bought it. How do I get rid of this dreaded arm fat?!

Techniques on how to lose arm fat vary from food planning to exercise to ordinary daily activities. But one thing is for sure, a single technique is not enough. Incorporating a properly planned diet with arm exercises and disciplined daily routines is the only way one can be successful in reducing the wiggle under one's arms.

Flabby arms, like love handles, are some of the most inevitable addition to a person's physique as he or she gets older. But there is no reason to despair. A bit of persistence and diligence can help you get rid of those flabs in your triceps.

Arm exercises:

1) Diamond pushups - Use your fingers to create a diamond shape while doing sets of pushups. Four to five times a week of doing this would give you noticeable results.

2) Tricep dips - Use a material with a solid surface, like a table. Facing away from the table, place the heels of your hands on the edge and slowly walk your legs away from your body. With your weight on your hands, lower your body slowly. Do this 15 times in three sets.

3) Weight-lifting - This is the most common technique to get firm arms. The frequency and the weight of what you're going to lift would depend on whether you just want to have firm triceps or you want your arms to bulge with muscles. Take it easy at the start, though, since sudden lifting of heavy weights can cause injuries.

4) Backward lifts - Stand with your legs apart. Holding dumbbells in each hand, lift your arms backward slowly and as far as you can go. The hands should be facing backwards in this routine.

5) Tricep extensions - Hold a dumbbell in both hands and raise the arms over the head until your elbows are forming a 90-degree angle. Do this for at least 30 times.

Additional arm-firming tips

1) Watch what you eat - If you want to lose the flabs in your arms, you need to work on the tone of your whole body.

2) Choose a physical fitness program that uses all parts of your body, particularly the arms - When you're in a gym, choose the exercise equipment that can work your arms out, like an elliptical machine or rowing equipment.

3) Do regular stretches - If you're sitting in front of your computer or behind your desks for long periods of time, take time to stretch every hour. Stand up and stretch your arms and your whole body to relieve muscle fatigue and to allow your blood to circulate.

The techniques on how to lose arm fat are quite simple. What you need to remember is that getting rid of the loose flesh in your triceps cannot be done with dieting or exercising alone, you need to combine these two plus a bit more to achieve your goal.

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