The accumulation of fat in the body has become a widespread problem nowadays. Accumulated at the abdomen, thighs, buttocks or even arms, it alters the physical appearance of the person and influences his confidence. A balanced diet and regular exercise are the best solutions to get rid of this fat.
The causes of accumulation of fat in the arms
The accumulation of fat in the arms may be due to several factors:
- Accumulation of fat in the whole body
- Relaxation of the muscles due to aging
- Slower fat burning metabolism
- Poor eating habits
- Lack of physical activity
To lose that fat and regain toned and sculpted arms, here is the best exercise to do at home.
The best exercise to tone the arms
To perform this exercise, you will need a dumbbell. While standing, bend your knees slightly and grasp your dumbbell with both hands and place it behind your head. Stretch the arms upwards and then downwards slowly, while being careful not to hit your neck or your back. For efficiency, do not extend your arms completely. This keeps the triceps muscles tight and avoids the risk of injury to the elbow. It is also very important to contract your abs to keep a straight posture and breathe well. Make a series of 15 repetitions.
You can also try another exercise; the principle is the same but with one arm at a time. Sitting on a bench or a chair, take the dumbbell and extend your arm upwards along your head. Hold this position, and slowly lower your forearms behind your head before holding it again. It is important to keep the arm still and only move your forearm during this exercise to better target your triceps. Make a series of 15 repetitions before changing arms.
For effective results, it is advisable to do daily exercises. You can do in the morning or evening when you get home from work.
Some tips to prevent fat accumulation
Prevention is always better than cure. The best thing to do is prevent the maximum accumulation of fat in general. Here are some tips.
Adopt a balanced diet
Pay attention to your plate – is the first action to take. Opt for high fiber foods that will boost your metabolism, help you burn more calories and fat, and give you a lasting feeling of satiety.
Observe the number of meals
Skipping one or more meals will not help you lose weight, especially if it’s your breakfast. Rather, you will feel hungry faster and tend to snack more during the day.
Drink a lot of water
Drinking enough water during the day is essential to your health. To accelerating the metabolism drink water before the meal and this will help you eat less amount of food.
Drink green tea
The ideal would be to start the day with a cup of green tea. This increases energy levels and promotes fat burning. Drinking 3 cups a day will boost your metabolism and help you lose weight faster.
Do cardio exercises every day
This kind of exercise will help your body burn calories ingested during the day. Swim, jump rope, climb or another activity that prevent fat accumulation and improve your health.
Take the stairs instead of the elevator
This simple choice can help you change your appearance because it helps to tone and burn calories that are responsible for the accumulation of fat in the body.