Exercise at a moderate intensity for 150 to 300 minutes per week per the recommendation of the Centers of Disease Control and Prevention. Although the CDC reports that exercising 10 minutes a time works, to do so requires working out several times a day. Another option is to exercise 30 to 60 minutes at a time, five days a week. Perform any exercise that raises your heart and breathing rate. To keep your routine from getting boring or tedious, choose a variety of exercises such as aerobic classes, running, tennis or any activity you enjoy.
Lift weights two or more times a week. Weight-bearing exercise builds muscle, which can increase your metabolism to burn more calories throughout the day. Tone all the major muscle groups including the shoulders, arms, back, chest, abs, hips and legs.
Perform the lion pose to strengthen facial and neck muscles. Kneel on a mat, crossing one ankle over the other and resting your buttocks on your heels. Splay your fingers out wide with your palms on your knees. Breath in through your nose while opening your eyes and your mouth wide. Stretch your tongue out and down toward your chin. Exhale through your mouth making a "ha" sound. Perform three to six "roars."
Perform a facial twist with a yoga body twist. You can add a facial twist to any yoga twisting pose such as Bharadvaja's Twist. From lion pose in Step 3, shift your left hip to the side, resting your buttock on the floor. Rest the right ankle on the arch of the left foot. If your hips are tight, sit your buttocks on a rolled up towel. Breath in while you sit up tall, lengthening through the spine. Exhale while twisting your torso to the left. Rest your right hand on your left thigh and wrap your left arm behind you, reaching for right elbow. Turn your head to the left or for a counter twist, turn it to the right. While in the twist, use your facial muscles to pull your lips and cheek to the left. Slowly release from the pose and repeat on the other side.
Our arms tend to get weaker because we don’t do any heavy lifting. Let’s face it, unless you carry really heavy bags from a grocery store, or your baby around the house, you probably don’t lift anything heavy. As a result, your arm muscles are weak and it could be hard for you to do push-ups at first.
Start slowly, with beginner’s push-ups. You might have heard of those as push-ups for women, or knee pushups. Basically, instead of holding your weight on your hands and toes, you hold it on your hands and knees. Knee push-ups are easy to do and make a great starter exercise. Once your arms get stronger, you can gradually move to regular push-ups. Do open push-ups; with your arms placed wider than the width of your shoulders, or closed push-ups; with your arms placed close together.
2. Lifting Weights
Start exercising with some weights in order to lose arm fat. Don’t start with weights that are too heavy; they should be 2-3 pounds. You can get heavier weights when your arms get stronger. Basically anything you can do with weights is good for strengthening the muscles in your arms, so improvise as much as you want.
Best exercise for leaner arms is to take the weights in your hands, put your arms down in a normal position and then lift your arms to the side and in front of you at the height of your shoulders and to the back as high as you can. Note that your arms need to be completely straight; don’t bend your elbows and don’t bend over while you’re lifting your arms back.
Don’t let the name scare you, you are not really going to twist your arms and hurt yourself. This is one of those exercises that look so easy until you start doing them and see how effective they are.
Stand up straight and spread your arms to the sides like you are going to give someone a huge hug. Keep your arms completely straight and twist them to have your palms face the ceiling. Now, twist your arms around horizontal axis to have your palms face the ceeling once again. Repeat this exercise as many times as you can but bear in mind that this exercise can give you sore muscles the next day, so don’t push too hard.
This is another great way to lose arm fat fast. It’s called the scissors because movements resemble scissors being opened and closed. Stand up straight and stretch your arms straight in front of you at the height of your shoulders. Keep them straight and firm the whole time. Stretch them to the side and bring them back in front of you to have your right arm overlap your left. Stretch them out again and bring them back to have your left arm overlap your right. Repeat at least 20 times.
See, it’s not that hard, once someone gives you the right advice and right exercises. If you manage to do these exercises for at least 10-15 minutes every day, you will notice the change very fast.
THE PROBLEM is that it’s actually not possible to get rid of arm fat just by itself. You can make your arms stronger by building some muscle, but you first need to burn the fat and get your arms toned! It’s well know that you can’t target fat loss at a certain body part like your arms, instead, you need to lose fat in general and then you’ll also lose arm fat. I highly recommend you check out this breakthrough video from the creator of the Fat Loss Factor, the bestselling guide on burning fat.
If you have some extra tips on how to lose arm fat fast other than the above mentioned, please share them with us. There can never be too many tips for us girls on how to look better.
If you want to work late at night, think again. When your biorhythms are off, you end up eating more. When you’re tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals.
2. Short bursts of exercises
1000 crunches a night may get you strong abdominal muscles, but with a full layer of fat on top, you will not get the results you really want. Instead of all those crunches, do exercises that engage multiple muscle groups and work your cardiovascular system. Try planking, where you hold yourself in a push-up position, resting your forearms on the ground. Try 3 or 4 sets of holding for 30 seconds each. Getting up and moving throughout the day by going for walks will also help.
3. Sugar is your Enemy
Fighting belly fat is 80% healthy diet. Reduce calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with good ones. For example, if you have a sugar craving, replace your calorie laden latte with a Muscle Milk lite, one of my favorites, because it has zero sugar and a ton of protein that will satiate while also torching my sugar craving! Another great trick is a sprinkle of cinnamon in your morning coffee or oatmeal- the spice has been shown to help stabilize blood sugar. It also slows the rate at which food exits the stomach, which helps you feel fuller longer.
4. Vitamin C
When you’re under extreme stress, you secret more cortisol hormone. Vitamin C helps balance the cortisol spikes that happen to you under this stress. Besides being a good way to counteract a cold, Vitamin C is also essential for making carnitine, a compound used by the body to turn fat into fuel, making this vitamin your fat burning friend.
If you’re going through an emotional crisis, stress from work, or a bad eating splurge, increase your vitamin C – it’ll help counteract the negative side effects. Try bell peppers, kale or kiwi fruits. These have even more Vitamin Cthan the famous Orange!
5. Eat Fat
Yup, you heard me! It takes fat to burn fat. Like I said above, it’s sugar that gets you fat, not fat. Good fats include foods rich in OMEGA 3′s, like salmon, avocados & walnuts. These foods are full of nutrients that help keep you satiated throughout the day.
6.Slowing down your breath
This is a very simple method that you can use even when you’re in the midst of doing something else. Whenever you notice you’re feeling tense and uptight check and see how you’re breathing. Most people under stress either alternate holding their breath with short breaths, or take rapid shallow breaths. After you become aware of your own breathing, consciously relax your belly and slow down the breathing. This works best if you focus on slowing down the exhalation rather than your inhalation. With each exhalation you can say to yourself “slow down”. That is all there is to it- Simple but surprisingly effective!!!