Sunday, October 17, 2010

Lose Your Arm Fat With These Tips!

Unsightly underarm fat is much more common in woman than in men. This is simply due to the fact that men typically do more heavy lifting than woman and have more developed muscle instead of fat. If your underarms are not properly toned, you are much more likely to have extra arm fat and even extra skin.
The three major causes of arm fat are:
  • Family Genetics - Take a look around at your next family reunion, is underarm fat common on your aunts and cousins?
  • Being Overweight - Extra fat in your body must reside somewhere; your underarms is a very common place for it to build up. You may have toned muscles underneath your fat.
  • Lack of Muscle Tone - If you are at a healthy weight and still have flabby arms, you are simply lacking muscle tone. Instead, your under arms are comprised of fat, skin and little muscle. 

Benefits of Arm Fat Reduction

The benefits of arm fat reduction are great. Since fat deposits are very concentrated in under arms, by losing arm fat, you'll reduce your overall body fat percentage which will help improve your overall quaity of health.
The other benefit is why most of us do it: for cosmetic reasons. Larger upper arms can ruin the appearance of posture, draw attention to a larger chest and contribute to an overall appearance of being 'top heavy;.

Ways to Reduce Arm Fat

There are three basic ways to reduce under arm fat.
1.) Diet - If you're overweight, chances are your arms will not be very shapely. In order to lose fat, follow a healthy balanced diet that ensures you eat low-glycemic carbohydrates balanced out with protein and lots of vegetables. Eat healthy fats and avoid junk food and especially fast food, at all costs. If you're drinking regular soda - cut it out of your diet. You'll see really fast results by eliminating 200 calories a day just from not drinking soda any more. Find some great healthy low calorie recipes to inspire you! You may already have nicely sculpted muscles from carrying around groceries or children all day, but if you have extra fat - they're not going to be visible!
2.) Exercise - Some people that are at a healthy weight still have lots of under arm fat. Exercise including cardio and muscle toning exercises will give you results that you are looking for. Exercise is also required for individuals who are dieting to lose underarm fat as well to ensure that your skin retracts faster and your muscles remain toned.
3.) Cosmetic Surgery - This way will cost you lots of money and will be very painful. Most surgeons won't do this procedure on overweight individuals because they know you won't achieve good results. You would, however be an excellent candidate for elective cosmetic under arm surgery if you've just recently lost a lot of weight, say 100 or even 200 lbs. You'll have lots of extra skin if you've just recently lost a lot of weight and plastic surgery is the easiest way to help your body's skin return to a normal appearance.

Exercises to Reduce Arm Fat

You will have to do at least several exercises to remove your under arm fat.
1.) Cardio - Whenever you want to lose any fat, you MUST do cardio. Otherwise, you'll just lose muscle on any weight loss program. Cardio helps you burn calories and burn fat faster.
Diet alone cannot help you lose much under arm fat, if any at all. Diet, compared with cardio and muscle toning exercises will give you the best results.
2.) Muscle toning exercises - See the videos below for several incredible under arm toning videos. Doing these exercises just 3 times a week will definitely show results.
For even bigger (or smaller, depending on how you look at it) results, try these exercises 5 times a week, but no more. Your muscles do need time to rest so the muscle fibers can regrow. When you do toning exercises, your muscle fibers actually rip and tear. Therefore, you can over do it when it comes  to muscle toning. For leaner muscles, it's important to use smaller 2-4 lb weights to lengthen your muscles. This will make them look sleeker.
Important tip! Some beginners automatically think that using 10lb weights when doing toning exercises will provide you with faster results. It's true that your results might be faster, but they will WON'T probably be the results that you were hoping for! Only use heavy weights if you want to build bulky muscles. Again, use smaller weights for toning leaner and sleek muscles.
By using heavier weights, you can actually make your arms look bigger.