Get rid of flabby upper arms with a full body workout, and reduce total body fat by eating a diet that supplies no more than 30 percent of calories from fat. Follow a complete program of cardiovascular exercises and resistance training to grow lean muscle mass. Lean muscle mass burns calories even at rest, helping you to slim down all over your body.
Step 1
Use an elliptical trainer or other exercise machine with handles for a full body workout. Remember to warm up for two minutes at low intensity pace before beginning your routine. Perform this cardiovascular training five days a week for a total of 30 minutes.
Step 2
Perform a triceps exercise three times for 10 repetitions on three days a week. Stand upright with your feet about shoulders-width apart and your knees slightly bent, holding one dumbbell with both hands over your head. Lower the dumbbell behind your head and raise it for one repetition.
Step 3
Finish with another full body workout. Stand upright with the dumbbells in front of you. Crouch down to lower the dumbbells to the ground. Rise up by pulling the dumbbells up close to your shins and thighs, then lift the dumbbells and press them up until they are above your head. Perform this exercise for three sets of 10 repetitions on three days a week.
Tips and Warnings
- Eat six small meals spread out over the day. Snacking between meals helps you to eat small portions at meal times.
- Consult a physician before taking up an exercise program.
References
- "Sports Nutrition"; Anita Bean; 2004
- "The New Rules of Lifting for Women"; Lou Schuler, Cassandra Forsythe M.S., and Alwyn Cosgrove; 2007
- "The Exercise Bible"; Joanna Hall; 2003
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