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How Do I Get Rid of Arm Flab?

Dumbbell curls, seated or standing, are an effective way to build stronger biceps.
Skipping junk foods, like potato chips, can help people get rid of flab.
Tricep kickbacks, when performed with dumbbells, tones the back of the arms.
Lowering overall body fat can accentuate the biceps muscle.
Doing push-ups may help get rid of arm flab.
Holding the plank pose is a method to tone the arms without using weights.
Article Details
  • Written By: Luke Arthur
  • Edited By: Heather Bailey
  • Last Modified Date: 28 September 2014
  • Copyright Protected:
    2003-2014
    Conjecture Corporation
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In order to get rid of arm flab, you will have to do a number of different things, such as biceps and triceps exercises. You should also consider doing a total body weight lifting routine. Running interval sprints will also provide assistance in eliminating the arm flab. Throughout the process, you should eat a healthy diet.

When you get started, you should realize that it is not possible to choose where you lose fat from on your body. Even though you can choose which muscles to work out, that does not necessarily mean the fat from that area will be lost first. You have to take a total body approach to losing weight. This means it could take some time to lose the fat on your arms.

You should perform a routine of biceps and triceps exercises. There are many bicep exercises that you could perform, such as dumbbell curls. For triceps, you could perform an over-the-head triceps extension with a dumbbell. Doing push-ups is also good way to develop your arms. Try to perform a variation of arm exercises on a regular basis.

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In addition to focusing on your arms, you may want to consider utilizing a total body weight lifting routine. By doing high-intensity weight lifting exercises, you will be able to increase your resting metabolic rate. This means that your muscles will be spent and they will burn calories to recover even while you are resting after a workout. This is the quickest way to eliminate arm flab and fat on the rest of the body.

Besides the weight lifting, you might also want to think about doing some interval sprints. By sprinting, you will completely wear out your muscles. This can be much more effective than trying to do hours of cardio on a treadmill. It is also going to take a lot less time.

Regardless of how hard you work out, you will need to eat a healthy diet to get results. If you keep eating junk food and eating too many calories, the arm flab will most likely stay right where it is. You need to determine how many calories you need for your body size and then eat 3,500 less calories than that over the course of a week. You also need to stay away from processed food as much as possible.

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