If you want to learn how to get rid of flabby arms or get ripped arms, you're in the right place. But beware there are no magic flabby arm exercises that will by themselves get rid of all the fat on your arms.
One of the biggest myths in fitness is the spot reduction myth.
The "spot reduction myth" suggest that you can reduce fat at a specific spot on your body by working the muscles around that spot.
But unfortunately that is not how the body works.
Your body will store fat in a pattern based on your genetics, hormones, and sex, and you will always have more fat in certain areas relative to others based on those factors.
If you want to get rid of flabby arms, you must take a comprehensive approach to getting fit and decreasing your body fat percentage.
Body fat percentage is the most important factor in how lean your entire body looks.
You can be strong and fit, but if your body fat percentage is high, your arms will be flabby.
Most people need to lose weight (burn fat and lose fat) in order to decrease their body fat percentage.
A healthy body fat percentage for women is 23-25% and a healthy body fat for men is 15-18%.
The lower your body fat the more toned your arms will look. The athletic range for women is 12-18% and the athletic range for men is 5-10%. If you really want to lose some flab on your arms you should aim to get your body fat into the athletic range.
The best 3 ways to lose body fat are to burn calories with cardio, speed up your metabolism with weight training for your entire body, and eat a healthy fat burning diet.
Cardiovascular exercise can burn a ton of calories. A hour of cardio can easily burn between 300-1000 calories. Aim to do aerobic exercise 3-5 times a week for 20-60 minutes at a time.
Weight training helps to support a healthy metabolism by building lean muscle. Muscle is more metabolically active than fat. All this means is that a pound of muscle will burn more calories than a pound of fat.
So if you add lean muscle, you can boost how many calories your body burns through the day, even when you are not exercising. Aim to to full body weight training 2-3 times a week.
It may seem counter intuitive but if you want to get rid of flabby arms, you should definitely do leg exercises also.
When you lift weights, the more muscles you use, the more calories you will burn. Since most of your muscles are in your lower body, you should include exercises for your legs in your workout routine.
Visit my leg exercises website www.Best-Leg-Exercises.com to learn all the best leg exercises.
Nutrition really is one of the most important factors in losing fat and getting rid of excess fat on your arms.
A lot of people want to find magic arm exercises to lose fat and don't really want to change their eating habits, but for the majority of the population a change in eating habits is the most important step to decreasing body fat.
Start with the big things. Try decreasing you consumption of fast food, desserts, and sugar laden beverages.
Try increasing your intake of fruits and veggies, lean meats, and healthy fats.
Check out my Abdominal Exercises and Weight Loss Site www.Ab-Core-and-Stomach-Exercises.com to learn some more diet and weight loss tips.
If you want to get rid of flabby arms, take a comprehensive approach. Definitely include your favorite arm exercises in your workout, but remember to include exercises for the rest of your body also.
Also, burn calories during aerobic exercise, and make sure you eat a healthy fat burning diet.
Yours in Health,
Dr. Charles PT/PT
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