Arm fat can be really disturbing, as it can stress you while you wear certain tops, and may even be a little embarrassing when you try to wear sleeveless. It is quite a problem in women as compared to men, due to the genes that make them more likely to store fat in the hips, thighs, and arms.
Arm fat can be really stubborn to get rid of, and you’ve probably tried a number of things to get rid of them already. Well, you don’t have to give up now, as there are some ways you are yet to try out. Keep reading to know more.
1. Use HIIT at least three times per week
HIIT or high-intensity interval training features a series of high-intensity moves or intense bursts of exercise, followed by short and active periods of rest. This training is best in keeping the heart rate up and burning more fat in less time. Each move in this training should engage as many muscles as possible to burn even more calories.
Engage in total-body exercises like burpees, squat to overhead press, and push-ups, for greater benefits. Incorporate interval training into your workouts every other day, at least three times a week, to give room for recovery.
2. Cut your calorie intake by 100-200 calories per day
In trying to cut calories, you shouldn’t cut it drastically, as it may have its downsides. According to nutritionist experts, it’s always good to decrease your daily calorie intake by a small amount, ranging from about 100 to 200 calories.
You can make use of apps like My Fitness Pal, to help assess basic patterns and help you come up with an action plan to cut calories. Try to track your calorie intake for a few days and see how it goes. Gradually, the number of calories will add up.
3. Eat 25 to 35 grams of protein in each meal
Having enough protein in your diet can help fill you up for longer hours and curb hunger, boost thermo-genesis, and most importantly help to preserve muscle mass. Eating more protein only at dinner may not benefit you as such, which is why it is advisable to eat enough protein throughout your meals, at least 25 grams of protein in every meal.
Examples of meals with high protein content include Greek yogurt, cottage cheese, eggs, milk, Swiss cheese, whey protein, steak, and ground beef.
These three rules might just be some basic things missing out from your everyday lifestyle that can help reduce the arm fat.
Image courtesy of: shapearmy.com.