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How To Get Rid Of Arm Fat Permanently - Tone Flabby Arms Fast!

Updated on April 13, 2014

Tone Flabby Arms Fast

Looking for a solution and to learn how to get rid of arm fat permanently? Take a few minutes to read this article so I can show you the correct way to banish those “bingo wings” for good.

When you speak to women about problem areas on their bodies the subject of bingo wings arises regularly. Some other areas can be cleverly disguised in clothes but as the summer approaches it’s now time for t–shirts and sleeveless summer dresses.

Follow the advice I give you in this article and lose those flabby, saggy and wobbly bits forever. Easier said than done? Well there is some planning and work to be done, but if you want to achieve the fat free look of celebrities or a natural ectomorph with feminine, slim, fat free and shapely arms (not muscular and ripped like Madonna!) then let’s get started.

We are going to take a 3 step approach. It’s very important not to miss out any of these steps otherwise you will not achieve your desired look.

Step 1 – Lose the fat through eating correctly. (You can still eat your favourite junk foods at times too.)

Step 2 – Burning fat through cardio exercise. (30 minutes maximum per session at home/the gym/outdoors).

Step 3 – Strength/resistance training that can even be done at home to firm up and shape your arms. (A feminine shape and tone).

Tone Flabby Arms Fast Video

Proven Steps On How to Get Rid Of Arm Fat

Step # 1 – The key here is to boost your metabolism, hold onto as much lean muscle as possible and make sure you get sufficient correct proportions of macronutrients.

By doing all of the above you will burn more calories than you are at present because muscle tissue burns more calories than fat tissue. That even means why you are sleeping (lose while you snooze!) or just doing other sedentary activities like watching the TV.

Spot reducing of fat is impossible to do on the human body, so a bonus of losing fat on your arms equates to losing it in other unwanted fatty areas too.

Here’s the plan:
Eat 5 – 6 meals/snacks every single day. Every time you consume food you boost your metabolic rate, burning both calories and fat.

A good starting guideline is to multiply your naked bodyweight by 10 and this is the maximum number of calories you should consume each day. (ie: 200 pounds x 10 = 2,000 calories daily.)
As above, if you weigh 200 pounds and eat 5 times in 1 day then each meal should be no more than 400 calories.

Focus on brown rice, baked potatoe, lean proteins, fruits, salads and vegetables. Use spices, herbs and seasoning to add flavour and relieve boredom.

For your main meals eat from a small size plate. Divide that plate into 3. A typical meal will be 1 portion of brown rice, 1 portion of lean protein (fish, white meat, egg whites etc) and 1 portion of vegetables. 1 portion = the size of your clenched fist.

Drink 1 glass of water before AND after every meal or snack to ensure you get your daily quota. Water removes toxins, helps your organs function better and will lose you both inches and fat.

Follow the 90 – 10 rule. This means eat healthy 90% of the time and for the other 10% eat your favourite junk foods. Yes! I mean pizza, ice cream, burgers, fries, cookies, sweets, anything that you have been depriving yourself off during the week. Portion control is very important here, it’s not an excuse to binge and overeat.

You MUST eat 10% junk every week because this will boost your leptin hormone levels. Constantly being in a calorific deficit causes your body to eventually store fat and you will plateau with your fat loss.

I tend to have my 10% day all in 1 day though you can split it up into 2 halves if that suits you better with your current social life and you are still a weekend warrior.

For those of you that live very hectic lives then supplement your meals/snacks with a protein shake or bar. Do not miss meals or snacks. This means planning and preparing, it will be more than worth it!

Tone Flabby Arms Fast Video

Step # 2 – Cardio burns calories and when done correctly will boost your metabolism for hours afterwards.

Top Tip: To get in shape super quick do your cardio twice a day 6 days every week. This way you boost your metabolism twice every day and it has an amazing fat burning and fat loss effect. Any cardio is good to do, even steady state sessions. As long as you are moving, taking action and burning calories you will make progress.

The best and most efficient cardio is High Intensity Interval Training (HIIT). This means moving at a steady state then doing BURSTS of all out effort for short intervals. Start out with slow bursts and then over time build up your burst time and lower your steady state time.

Choose a cardio exercise you enjoy so that you will stick to it. This does not always mean in the gym, it could be running, power walking (with the kids in a buggy) or cycling outdoors.

Swimming laps doing HIIT works brilliantly, this is something I do 4 days every week.
Warm up for 5 minutes, do HIIT for 20 minutes then cool down for the last 5. Even a DVD at home will work for you if you are a busy Mum. No excuses, just do it and be consistent!

Tone Flabby Arms Fast Video

Step # 3 – Let us now get into the toning, firming and shaping of those feminine arms now we have started to melt that fat off through eating and cardio. (If you choose swimming, rowing or the cross trainer you will already have started to shape up those flabby arms).

The triceps muscle (bingo wing muscle) has a huge range of exercises for us to choose from but today I will start with 3 of the easy to do at home or anywhere basics.

The following "how to get rid of arm fat permanently" routine should be performed every 4 days.

Always rest your arms for 72 hours in between sessions to allow for muscle recuperation and less risk of injury. Overtraining is the most common mistake I see in my gym today.

Close grip press ups – By taking a shoulder width grip you will work the triceps as a secondary muscle after the chest. By adopting a “hands together” hand position you will hit the muscle even harder.

Take a traditional “press up” position and put your hands together, with your body straight, no lifting up off your bum and cheating!

Do 1 set for as many reps as possible then rest for 30 seconds before starting another set. Try to build up to a 5 minute session for just this exercise.

Go as low to the floor as possible and push up until your arms are straight and locked out. Control is the key here. Work both the positive and negative of the exercise and take 4 seconds to lower yourself down and 4 seconds to push yourself back up. No bouncing and cheating, correct form is what gets results!

Dips – Put 2 gym benches or home chairs apart. Feet together on 1 bench and hands shoulder width apart on the other allowing yourself room to “dip” down. Keep your elbows tight into your body and lower yourself until your forearms are at a right angle to your upper arm. Push slowly up and lockout then dip again, work to failure then rest 30 seconds and repeat.

Again build up to a 5 minute session with this exercise. For both press ups and dips if you start to get too strong (finding over 12 reps easy) then get your young child to sit on your back/wear a weighted rucksack or put a light weight on your lap for more resistance.

Tricep extensions – These can be performed in the gym with a dumbbell/barbell or at home with water filled plastic milk cartons or even resistance bands etc.

Hold your arms straight up keeping them tight against your ears. Slowly lower your forearm (from the elbow) down until it touches the back of your shoulder then using forearm strength only push back up.

Why do I need to do weight training and not just cardio? Good question! Once you get past the age of 25 you start to lose muscle mass every single year = slower metabolism = burning less calories daily.

Research shows that through natural lost muscle mass, by the time we get into our 40’s we will burn on average 1,000 calories less every day than when we do in our 20’s. By doing weight training you will prevent more muscle loss and it is still possible to build and regain some of the muscle tissue you have lost = fast metabolism again!

Ladies, due to your low testosterone levels compared to men, it is extremely hard to build muscle so there is no danger of you looking like Arnold Schwarzenegger by lifting weights.

Strength training is the best way to shape and tone your muscles as each exercise works the 3 separate muscles of the triceps for a shapely, feminine look. They are a non negotiable if you are to prevent that flabby, jiggling look when you wave or move your upper arms.

How To Get Rid Of Arm Fat Permanently Conclusion
Be patient. This is not an overnight process that will rid your arms of their soft and wobbly flab. I recommend you start by following this routine and then learn about other tricep exercises to keep hitting those guns from different angles.

One last thing. Protein intake is key to holding onto/building your muscle so include protein with at least 3 of your meals and snacks.

By following this routine you will not only tone flabby arms fast, but get the added bonus of a leaner overall body. Go for it, and please leave me a comment below on your results.

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    • Marisa Wright profile image

      Kate Swanson 4 years ago from Sydney

      I get very frustrated with advice on getting rid of bingo wings because I can't do most of the exercises!

      I have trouble with dips, I think because I have short arms. In step class, I watch other people sitting on the step and putting their hands either side of their butt. When they straighten their arms, their butt lifts off the step. Mine doesn't - my arms have to be at full stretch just to reach the step! So I can't just float forward off the step, I have to slide off with difficulty, and then when I dip, the front ofmy shoulders are screaming with pain after two dips. So dips are out.

      I assume a press-up is a push-up? My arms aren't strong enough to do push-ups even the conventional way, so I'm not sure how I'd manage to do them with my elbows in. Not sure what you mean by "hands together"? So that only leaves me with the tricep extensions, which never seem to do much good.

      Since tuck shop arms mainly afflict older women, who are not that fit, there's a desperate need for exercises that can be done by the unfit!

    • Spongy0llama profile image

      Jake Brannen 5 years ago from Canada

      That's a pretty detailed list of tips. I'll try to keep them in mind :)