How to Get Rid of Upper Arm Fat

Upper arm fat can make people feel self-conscious and unhappy about the way their arms look. It is an excessive build up of subcutaneous fat, usually in the back of the upper arm. Thankfully, there is a tried and flexible system which emphasizes proper diet and the right types of exercise to eliminate the problem. Additionally, the only side effect is overall better fitness!

ditch the junk food. Foods high in saturated fats, simple carbohydrates, and refined sugars must go. Examples would include cheeseburgers, cakes, cookies, potato chips, candies, and pop. These foods contain excessive amounts of unusable calories which contribute to fat storage.

• 
  
• start eating healthy. Foods high in biological value(BV) and thermic effect are ideal to help maintain proper metabolism, nutrition, and body composition. Specifically, try to eat more fish, skinless chicken, egg whites, broccoli, carrots, cabbage, lettuce, rice, and potatoes. These foods have more usable calories and nutrients which are not wasted and stored as fat.
  
  
• don't skip breakfast. Breakfast kick starts your metabolism in the morning and an active metabolism is essential when trying to burn fat and keep it off.
  
  
• eat smaller meals more frequently. Instead of eating three large meals a day, try eating six meals that are half the size. Believe it or not, it takes calories to burn calories. The more often your body is called upon to digest food, the more frequently you're burning calories. This is another effective method to improve a sluggish metabolism.
  
  
• don't give up, give in, or become discouraged. It's okay to snack or cheat on the occasional sweet, just don't make a habit of it.
  
  
• start an aerobic exercise regimen and exercise 3 to 6 days a week. Aerobic exercise is a type of exercise which requires light to moderate activity over an extended period of time and helps to burn calories by tapping into the body's fat reserves. Good examples of aerobic exercise include a 40 minute jog or a 60 minute bike ride
  
  
• begin resistance training activities which isolate the tricep muscles. The tricep muscles are the muscles located on the back of the arm and should be trained 1 to 3 times a week. The reason you want to train these muscles is because a larger, firmer muscle helps to support the surrounding tissues, preventing that sagging or jiggly appearance. Good examples of tricep exercises include extensions, close-grip push-ups, or kickbacks.
  
  
• think bigger than your arms. Once you start ridding your upper arms of fat, you should notice other areas of your body becoming leaner also. Consider adding a full body workout to your schedule or consulting a personal trainer. There is nothing wrong with being as healthy as you can be