If you have your sights set on the flab at the back of your arms, you're not alone. This is a common problem area for women, suggests a publication sponsored by the American Council on Exercise. It's likely that those jiggly arms didn't happen overnight, so don't expect them to disappear overnight. By adopting the right routine, you'll have a good chance of seeing that jiggle disappear over time.
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Perform cardio exercises three to six days a week. To lose fat anywhere on the body, you have to do exercises that burn overall body fat. If you're currently sedentary, start walking 30 minutes a day. If you're already somewhat fit, kick it up a notch by increasing the intensity of your workouts. Run instead of walk, for example. Do high-intensity interval training by alternating between periods of increased effort and moderate effort. Any type of cardio is better than none at all, but some of the biggest calorie burners include jumping rope, swimming, running or high-impact aerobics.
Track your calories and look for ways to cut down. One way to do this is to use an app that helps you calculate how many calories you should be eating for weight loss and lets you input the names and amounts of foods you've eaten and the exercises you've done to arrive at your net calorie intake for the day. Try apps such as Livestrong's MyPlate or MyFitnessPal. If you don't have a smartphone, websites such as FitDay or FreeDieting do the same thing. (See links in Resources.) By using those tools over time, you'll start to see patterns that you can modify. For example, you might find that by working out just 10 minutes more or eating slightly less at dinner, you're able to create a calorie deficit. To lose 1 pound of fat, you have to create a calorie deficit of 3,500 calories.
Invest in a set of dumbbells and perform three to five arm-strengthening exercises at least two non-consecutive days per week. Variety is key to preventing muscle adaptation and a fitness plateau, so vary your routine from week to week. For the triceps, which are often the flabbiest part of a woman's arms, effective exercises include triangle pushups, dips and tricep kickbacks, suggests the American Council on Exercise. Don't stop there, though. Perform bicep curls and hammer curls for the biceps as well as bench presses on a flat bench, incline bench or decline bench for the chest and shoulders and overhead presses for the shoulders. Another great upper-body toner is the pullup. If you're not able to do one on a standard pullup bar, keep your feet on the ground or use the assisted machine at a gym.