29 Jul 2011 2 Comments
Weight gain is a common issue for Americans, with about 64 percent of women and 72 percent of men struggling with weight issues as of 2008. Excess weight in the arm area is a problem for many people. If you want to lose arm weight, you need two types of exercise: arm-strengthening movements and cardiovascular activity. Consult your doctor before beginning any new exercise regimen.
Schedule at least two strength-training sessions each week. Curls are an exercise that strengthens the biceps; “Fitness” magazine suggests using 5- to 8-pound weights. Start out in a standing position; your feet should be shoulder-width apart. Hold one dumbbell in each hand. Slowly bend your right arm to a 90-degree angle and lower back to starting position. Complete this same movement using the left arm. Movements are slow and controlled. Complete eight curls on each side of the body.
Dips work the back of the arms. Find a sturdy chair for this movement. Start sitting on the edge of the chair, feet planted firmly together. Place your hands on the side, by your thighs. Bend your elbows about 90 degrees and lower your body towards the floor. Return to starting position and complete eight repetitions of this exercise during your workout session.
Completing a pushup on a ball uses your balance and body weight to sculpt stronger arms. Lie on an exercise ball on your stomach. The ball should be placed under your thighs. Contract your abdominal muscles and lower your body toward the floor into a pushup position. Hold the contraction for three seconds and return to starting position. Complete five repetitions. Work up to 15 repetitions during your workout session.
Burn more arm fat by combining strength-training movements with cardio; if you don’t burn off fat from all over your body with aerobic exercise, nobody will ever see your toned arm muscles. A circuit training approach is effective for burning more fat, “Fitness” reports. With this approach, you start out with an arm-strengthening movement, such as the ball pushup. Move to an intense form of cardiovascular activity, such as jumping rope, jumping jacks or running. Complete at least 30 minutes of cardio activity most days of the week to accomplish your weight-loss goals.
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