Some call them bat wings, while others refer to them as arm flaps. The names may differ, but they’re dreaded all the same—those unsightly layers of flab that hang from your upper arms. Flabby arms are no fun.
Doctors say the flab is a combination of excess body fat and poor muscle tone, and the key to making it disappear is to double-up on aerobic activity and strength training. While it is unrealistic to think you can lose weight in a single section of your arms, you can design a fitness regime that will help target problem areas.
The cardio work will help you burn fat and calories and the strength training will aid in sculpting your arms. How much cardio exercise you will need to achieve significant weight loss depends on how many calories you consume on a daily basis. Remember, to lose a pound of fat, you need to burn 3,500 calories.
According to the new physical activity guidelines from the federal government, if you are looking to lose a noticeable amount of weight, you will need to get more than 300 minutes of moderate physical activity a week. If you prefer to lose a significant amount of weight you will need to participate in 45 to 60 minutes of vigorous activity each day.
As for strength training, you’ll need to design a program that incorporates weights, in order to shape up both your triceps and biceps. Flabby arms are often the result of weak triceps, which can be eliminated by following a sound strength training regime.
To make those bat wings fly away try doing three sets (20 reps each) of push-ups a day. You can do them either on the ground, or if you are a beginner, you can do them against a wall or countertop. Other exercises that will help target your arms include cable presses, biceps curls and the overhead shoulder press. To see a noticeable difference in your arms, aim to lift weights three days a week, and with each exercise do two to three sets of 12 to 15 repetitions.
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