If you want to lose fat in the arm pit area, you have to tone the muscles that intersect at the shoulder joint. Focus on building muscle in the chest, back and shoulders to tighten up the area. Mix resistance training with cardio and a clean diet to build muscle and burn fat off the arm pit area.
Step 1
Perform push-ups. Start with your hands and feet on the floor supporting your body weight. Hands should be shoulder-width apart and feet are together. Keep your spine in a straight line. Inhale and lower your chest to the floor. Hold for one count. Exhale and press your chest back up and return to the starting position. Repeat for four sets of 20 repetitions.
Step 2
Perform pull-ups. Step up to a pull-up bar, or stand on a bench to reach if necessary. Hold the bar with a wide grip and hang with your feet crossed behind you. Exhale and pull your chin up to the bar while squeezing your back muscles. Inhale and return to the starting position. Repeat for four sets of 10. Perform an assisted pull-up, having someone hold your feet or your waist, if you cannot do a pull-up.
Step 3
Perform a standing overhead press. Stand with feet shoulder-width apart with dumbbells in each hand. Raise the dumbbells so your elbows are bent at a 90 degree angle and palms are facing forward. Exhale and press the dumbbells overhead and together. Extend until your arms are completely straight. Inhale and return to the staring position. Repeat for four sets of 12 repetitions.
Step 4
Do 20 to 30 minutes of low- to moderate-intensity cardio after resistance workouts. Performing cardio after strength training burns more fat than cardio alone because your muscles use up the glycogen stores from your meals.
Step 5
Adopt clean eating habits. Focus on unprocessed and natural foods like vegetables, whole grains, low fat proteins and fruits to improve performance during workouts and increase metabolism.
Member Comments