Have you ever seen someone with toned arms and wondered how they managed to define them? You probably have, as everyone wants to have lean and toned arms. Keep reading to learn to truth about how to eliminate arm fat and get toned easily.
What Causes Arm Fat?
Most people gain extra pounds during puberty. According to Teresse Alexander, this weight gain tends to ‘accumulate along upper arms, thighs, upper back, breasts, and hips.’
Contrary to popular belief, slow metabolism is not the major cause of your excess fat. As reported by Mayo Clinic, slow metabolism affects your weight, but it doesn’t go the extent of controlling the amount of food you eat.
This means that if you are trying to tone up your arms, don’t blame it on your slow metabolism, but rather on your lifestyle. The key to leaner arms is exercising and spending more energy and taking in from eating.
What muscles are in our Upper Arms?
The video below target the muscles in the upper arms:
Shoulder: Next to the neck, at the top of the arm;
Bicep: under the shoulder at the top of the arm facing forwards;
Tricep: Under the bicep;
Other Factors for Leaner Arms
1. A Healthy, Balanced Diet
To get toned up, you need to follow a healthy diet which excludes foods which are high in sugars and fats, both of which worsen the condition in the long run.
According to The American College of Sports Medicine; ‘The Academy of Nutrition and Dietetics recommends that the average individual should consume 0.8 grams of protein per kilogram’ of body weight a day. Good sources of protein include tofu, fish, eggs, nuts, milk, and legumes.
It is also worth mentioning that breakfast is the most important meal as it prevents you from overeating later during the day. As reported by Alberta Health Services, ‘If you eat most of your calories later in the day, you have less opportunity to spend the energy consumed.’
2. Drink the Right Stuff
First and foremost, make sure you drink plenty of water as proper hydration during the day boosts your physical and cognitive performance while increasing your energy levels.
Green tea is also a good option, given that it accelerates the metabolism and promotes proper digestion.
3. Cardio Exercises
Cardio exercises could be your best ally in the battle against arm fat, given that they improve muscular fitness and cardiovascular and respiratory system, while boosting your overall health.
Cardio workout boosts your body`s ability to pump oxygen throughout the body, burns calories, and improves endurance. Improved endurance is critical as it allows you to exercise for longer and thus burn more calories. Some of the best cardio exercises include swimming, walking, running, bicycling, etc.