Thursday, August 27, 2015

How to Get Rid of Flabby Arms Without Getting Buff

by Mary Ylisela

Nobody wants to have arms that jiggle like gelatin, yet not everyone wants to have the buff biceps of a bodybuilder either. It is possible to get rid of flab and have slim, toned arms without bulk. Using lighter weights with more repetitions allows you to tone muscles and burn fat without developing too much muscle mass, according to Wayne State University. The addition of a calorie-reduced diet and aerobic exercise will help you get rid of unwanted arm fat.

Diet to Lose Arm Flab

Step 1

Cut your calorie intake by 500 per day, advises, to lose 1 pound weekly to help reduce flab on your arms. Pass on high-calorie beverages such as sugary soda and whipped cream-topped sweet coffee beverages, and skip the mayo and full-fat salad dressing to reduce calories.
Step 2

Get the most nutrition for your caloric intake by consuming healthy foods, such as lean protein sources, fiber-rich whole grains, fresh fruits and vegetables and low-fat dairy products.
Step 3

Slow down while you're eating, recommends the Centers for Disease Control and Prevention. Eating more slowly allows you to reach that full feeling and avoid overeating that often accompanies eating too fast.

Exercise to Slim and Tone Arm MusclesStep 1

Get involved in physical activity for at least one hour daily, asserts the CDC. Participate in moderate intensity aerobic activities such as jogging, swimming or walking. Work your arm muscles while you burn calories by playing tennis, basketball or football.
Step 2

Tone your muscles for sleeker-looking arms by doing modified pushups. Get down on all fours, and then walk your hands out until your upper body forms a diagonal when your arms are fully extended. Help support your body weight by keeping your knees and toes planted on the floor. Hold your stomach muscles in and bend your elbows to lower yourself 6 to 12 inches above the floor. Pause for a count of one and then slowly raise to the starting position. Repeat six to 12 times every other day.
Step 3

Slim and tone your shoulder and arm muscles by performing arm circles. Stand with your feet hip width apart. Raise your arms straight out to the sides as if you were an airplane. Flex your hands so your fingers point toward the sky. Do 12 to 24 small circles in a backward direction, and then repeat in a forward direction. Do these three times per week.
Step 4

Perform triceps kickbacks using a resistance band. Stand with your feet together and the center of the resistance band beneath your feet. Hold the ends of the band in each hand. Bend forward from the waist about 45 degrees, and point your bended elbows back while keeping your arms flush by your sides. Extend your lower arms back to do a kickback without locking your elbows. Return to the starting position to complete one repetition. Repeat 25 times three times weekly.


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