Excess flab under your arms can make you self-conscious about wearing sleeveless shirts or swimwear. Fortunately, you don't have to hide your arms forever. Increasing lean muscle mass through strength training will help shed fat and firm up your arms. Combining strength training with cardiovascular exercise and healthy eating habits will help burn off flab to reveal well-defined arms.
Step 1
Engage in strength training three days per week. Perform exercises such as barbell lunges, hamstring curls, calf raises, push-ups, barbell shoulder presses, dumbbell curls and tricep presses for four sets of 10 repetitions. Do 20 jumping jacks after each set to keep your heart rate elevated and increase the amount of fat burned per workout.
Step 2
Train your triceps twice per week. Do tricep dips, overhead tricep extensions, dumbbell tricep kickbacks and close grip bench presses for four sets of 12 to 15 repetitions.
Step 3
Do 45 minutes of cardiovascular exercise five days per week. Use the elliptical machine with the arm handles to activate the tricep muscles.
Step 4
Eat a healthy diet that consists of unprocessed natural foods to encourage fat loss. Have a serving of lean protein such as fish, chicken, steak or eggs and complex carbohydrates such as whole grains, vegetables or fruits at each meal. A basic meal could be grilled chicken with whole wheat pasta and asparagus.
References
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
- MayoClinic.com: Eating and Exercise
- Bodybuilding.com: Titanic Triceps
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