Table of contents:
- Causes of fatty or flaccid arms
- How to shrink fatty arms
- Choose the right foods
- Eat less, but more often
- Weight training
- Train your arms
- Cardio exercise
Shrinking arms is not easy. Fatty or flabby hands are conditions that can interfere with appearance. Even if you have a great face and posture, the fat on your arms can sometimes make you feel less confident. Both women and men can suffer from this problem. You must have seen someone who is thin turns out to have flabby or fatty arms. How can it be like that? Then, how to shrink those fatty arms?
Causes of fatty or flaccid arms
Fatty arms are generally caused by excess fat accumulation in the arm area. Fat accumulation in other parts of the body is usually easy to lose, but it can be very difficult to burn excess fat in the arms. Increasing age is another factor affecting the fat in the arms. After you hit your 20s, the body tends to store more fat in various areas of the body and muscles start to decline. So the fat that accumulates is more than your muscles, which is what causes the arms to become flaccid.
The metabolic rate is also another reason for the accumulation of fat in the arms. The metabolic rate will also decrease with age, meaning the body burns fewer calories. This condition eventually leads to the accumulation of fat in the arms. Lack of physical activity and not doing regular exercise can also cause fat accumulation in the body, including the arms.
How to shrink fatty arms
Choose the right foods
Fill your kitchen with whole foods, not processed or packaged foods. Increase consumption of wheat, eggs, low-fat milk, vegetables, poultry, fish, lean meats, and healthy fats, such as nuts, seeds, olive oil, and fruits, such as avocados. Eating natural foods can help keep you full without consuming excess calories.
Eat less, but more often
Eating 5-6 small meals per day that include one serving of protein and carbohydrates can help you lose your arms. In addition, eating grilled salmon, one cup of green beans, and ½ cup of whole wheat pasta every three to four hours can prevent a shortage of blood sugar that can lead to hunger and overeating, thereby encouraging weight gain.
Weight training
You should engage in strength training or lifting weights to increase muscle mass and speed up your metabolism. Do exercises that involve each major muscle group, such as:
1. Triceps dips
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This exercise helps to burn fat buildup in the triceps or the back of the arms. The tricep area is an area prone to accumulation of fat. This exercise can not only shrink the arms, but also give them shape. You can do this exercise without using any equipment. Sitting on the floor, you can do this.
2. Chair triceps dips
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This exercise can give toned arms by working the triceps. You can do this exercise at home with the help of a chair or table with a height of 60 cm. The weight of the whole body will be on the triceps, so this exercise can reduce fat and build tricep muscles.
3. Lateral plank walk
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Like tricep exercises, this exercise can also tone your arm muscles by melting the fat that builds up in your arms. You can do positions plank with the hands not bending, then crossing the arms while opening the legs, if the right hand moves across, the left leg opens. Then cover again with the right foot, when the left hand comes out of the cross position to the original hand position.
4. Push-ups
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Push-ups can help you tone your upper arms by burning fat in that area. The best thing about this exercise is that you don't need any tools. Your own body weight plays a major role in melting stubborn fat on the arms.
5. Opposite arm and leg lift
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This is a wonderful exercise, as it strengthens not only the arm muscles, but the leg muscles as well. This exercise also stretches the back, which is why it is useful for developing perfect posture.
Train your arms
Work your biceps, triceps and shoulders in separate exercises once a week to build muscle in your arms.
Cardio exercise
Do cardio exercise for five days per week to burn fat. you can jogging in treadmill , aerobics, or cycling. Do a different cardio exercise each time you work out to keep your body unfamiliar with the exercise. Because if your body is used to it, it will be difficult for your body to build muscle.
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