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Part 2: General Weight-Loss Guidelines
1. Have realistic expectations. It is important to understand that it is not possible to target weight loss on a specific area of your body, such as your arms. If you lose weight, you may lose it off your waist or tummy before you see any difference in your arms. However, if you maintain a healthy diet and a well-structured exercise routine, you will certainly begin to see results all over your body - sooner rather than later.
Understand that it is not enough to just do arm toning and muscle-building exercises. Yes, you will improve muscle tone, but if the muscle is covered in a layer of fat, the outward appearance of your arms will not change all that much. Once you shed the extra layer of fat, however, the fabulously firm muscles underneath will be revealed.
Equally, it is not enough to just lose weight either. As mentioned above, there is no way to specifically target arm fat, so it may be a while before a healthy diet and aerobic exercise noticeably impacts the size of your arms. Even if your arms do become thinner, they can still look flabby if you have no muscle tone beneath the fat.
This is why balancing specific arm toning exercises with overall weight loss is the key to getting rid of flabby arms. It's all about balance.
2. Determine how healthy your current weight is. People sometimes want to lose arm fat for cosmetic reasons, but flabby arms are often a sign of being overweight in general. The action you should take depends on your current health and how much weight you stand to lose.
Check your BMI. To get a quick handle on your health as it pertains to weight, you can perform a body mass index (BMI) test. Taking the test at the site provided will return a number that depicts your level of body fat.
In general, a BMI score between 19 and 26 is healthy. A BMI score above 26 signifies the need to lose weight, and a BMI score over 30 indicates more serious obesity.
Decide whether or not to talk to a doctor. If your BMI index number is above 30, you may want to consider talking to a doctor about how to proceed. If you are healthy and simply carry fat in your arms, simple dietary changes and exercise will likely do the trick.
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3. Implement a reduced-calorie diet. There are many diet options and techniques out there, but they all have the same basic ground rules - you need to reduce your calorie intake and aim to eat healthier foods. The following are tips on how to eat if you want to lose fat from all over your body, including your arms.
Avoid fatty or greasy foods. Ingesting fatty or greasy foods like fried food, cheese, and hamburgers is just asking to gain weight.
It may not be necessary to significantly reduce your portion sizes to lose weight. Instead, try to switch to lean meats like chicken or turkey, and eat lots of fruit and vegetables. That said, if you have a healthy diet already, decreasing your portions may help.
Always eat breakfast. Research shows that people who eat breakfast - especially filling, protein-rich breakfasts - lose more weight and find it easier to keep it off.
Drink plenty of water. Drinking at least 8 glasses of water each day will support metabolism, help you feel less hungry, and burn fat.
Avoid sports nutrition bars. These products may give you energy, but they often include fattening ingredients.
Our Expert Agrees: If you want more defined arms, start by taking a look at your caloric intake. Make sure that you're eating foods that are lower in calories and fat, and increase the protein you're eating. As you lose excess weight, you'll be able to see more lean muscle. In addition, do cardio and strength training exercises. The cardio will allow you to burn extra calories, and strength training will build muscle, which will also help you burn more calories throughout the day.
4. Do aerobic exercise. Exercising is one of the best ways to burn fat - not just in the arms but all over the body. It is very important that you incorporate a substantial amount of aerobic exercise into your workout routine.
You can do as many muscle-building and toning exercises for your arms as you like, but unless you burn off the fat covering your muscles, your arms will continue to look flabby.
Running, swimming, dancing, or even walking are all effective forms of aerobic exercise, and will burn fat from all over your body, including your arms.
Healthy adults should aim to do 150 minutes of moderate aerobic exercise a week, or 75 minutes of intense exercise.
5. Keep the fat off. If you take the above advice and see results, congratulations! But know that in order to keep the fat off, you must maintain a healthy lifestyle. This means continuing to eat healthy.
Lean proteins, high-fiber carbs, and a wide variety of vegetables are the best bet. Try to stick to three good meals each day, with limited snacking.
Keep exercising. One great way to ensure continued health is by committing to an established routine. Get yourself a gym membership or set aside some time a few days each week to get your exercises done.
If you keep up with your diet and exercise, you will remain healthy and will most likely see additional benefits such as loss of other body fat, higher energy levels, and improvements in mood.
In this section, I've outlined the principles to use for weight loss. Thanks for reading, and I'll see you soon.
Artemus Vazhui