So in case you have arm fat or flabby arm like people generally call it. You are not alone, in fact it's not an abnormality, you are typically human and it's nothing to be ashamed about. All you have to do is take control of your physique and mould it in to your ideal physicality.
Here's a few easy steps to observe in other to shed those extra arm fat and obtain a lean and well sculpted arm.
1. Don't stop stretching
Don’t wait for your fitness session before stretching your arms. This will not only keep you active, but also relieve you of tension. Research has it that, “Stretching tones the arm muscles and brings them back in shape. You can engage in stretching activities anywhere and at anytime of the day. Just keep stretching.
Tips - Interlock your fingers behind your head and stretch your arms up. Make sure the elbows are behind your head. Now, bend your waist right for a few seconds and repeat the same on the left. Keep arms stretched and straight.
2. Dips (with straight legs)
Put your hands on top of the surface with arms extended and shoulders directly above wrists, Keep your legs straight in front of you with your heels on the floor. Then bend your elbows to lower your hips to the floor, Straighten your arms and press your body back up to the start position. Repeat every 2 seconds. This will help tone the Triceps, shoulders, and upper back.
3. Increase Your Protein Intake
Research in The Journal of Nutrition reveals that increase in protein intake increased muscle synthesis by as much as 25 percent, meaning that you can build stronger muscles faster, thus protein intake at an increased rate can help tone your arm faster than imagined.
4. Push up routine
Push-ups not only tone your biceps and triceps, they’re a great way to build muscle on your chest, making you feel stronger and look leaner in the process. If the thought of doing traditional plank push-ups has you feeling nervous, try doing the same motion at a 45-degree angle against a wall; you’ll get a similar workout result, but without the intensity of a traditional push-up.
5. Medical consultation.
Certain medical issues may be contributing to the buildup of fat in your arms and the rest of your body, including a thyroid problem or diabetes. Your doctor can also test your hormone levels with a simple blood test to see if there is an imbalance. Low testosterone can contribute to weight gain in your arms, thighs, and lower abdomen.
Your doctor may prescribe hormone replacement therapy or suggest lifestyle changes to help raise your testosterone levels.
6.Get adequate hours of sleep each night.
Sleep is a crucial component of fat loss and muscle building, which happens most effectively when your energy consumption is lowered. Aim to get between 7-9 hours of sleep each night by establishing a sleep routine to follow, including a 60-90 minute period to relax before bed. During this time, shut off your phone and do something relaxing, like reading or meditation.
Getting 7-9 hours of sleep each night will also restore your energy levels enough to improve your workouts the following day.
In conclusion, There is no definite duration for loss of arm fat, since it varies from person to person, the intensity of your exercise regime, the amount of fat you have and on your metabolism. If you stick to a proper diet and exercise well, you might be able to see a difference within a few weeks.