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The right diet and exercise can make your arms thinner.
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When it comes to jiggly arms, it's usually dangling underarms, or "bat wings," that are a problem area for many people. Solely reducing the fat in your arms isn't possible. It requires a full-body, weight-loss approach to trigger fat loss from your entire body, including your arms. In addition to a reduced-calorie diet, a comprehensive workout can effectively slim your arms, leaving you eager to show off your results in sleeveless tops during the hot summer months.
Cardio to Burn Calories
Doing up to 60 minutes of moderate cardio on most days can help you lose weight, says the American Heart Association. To boost results, do high-intensity interval training on two days; you'll burn fat and maintain lean muscle tissue. During this type of training you alternate between short bursts of moderate and vigorous exercise for 15 to 20 minutes. For instance, pedal at an easy-to-maintain pace for two minutes on an elliptical machine with moving handles, and then speed up to a vigorous pace for one minute. Other good forms of arm-engaging cardio you can do include rowing, swimming, boxing, skipping rope, walking and jogging.
Strength Training for Lean Muscle Tissue
Including strength training in your workout routine on two, non-consecutive days of the week can help you burn calories and prevent the loss of muscle tissue. Maintaining muscle tissue is essential, because it burns more calories than fat to sustain itself; your metabolism gets a boost even when you're resting. Work all major muscle groups for optimal muscle stimulation. The fat loss will occur from your entire body including your jiggly arms. Start with 10 repetitions of 15 different exercises, and as you get stronger, gradually increase the weight and add more repetitions or sets.
Targeted Arm Exercises for Muscle Tone
Part of your strength-training routine should include arm exercises that target the muscles underneath that problematic arm fat. Muscle is denser than fat, and when the fat in your arms reduces, these exercises will make your arms appear thinner and toned. Varieties of biceps curls can effectively work the front of your upper arms; according to a study by the American Council on Exercise, triangle pushups, triceps kickbacks and dips are most effective for working the back of your upper arms.
Things to Consider
Neglecting to change your diet can sabotage your weight-loss results. Although you burn calories through exercise, you might end up gaining them back through the foods you eat. It takes a daily deficit of 500 calories to lose 1 pound of fat in a week. Practicing portion control and choosing low-calorie, nutritious foods over high-calorie foods can make a big difference. Low-fat protein, reduced-fat dairy, whole grains, and fruits and veggies should be a staple in your diet. If you've been inactive or have an injury or health condition, consult your doctor before starting a workout routine.