Flabby arms are result of weight gain. On average women have 6 to 12 percent more body fat than men. There are many different reasons for female arm weight gain. That is lack of exercise, bed rest After any accident, c-section for baby, stress etc .
Causes for increase fat in arm
The testosterone hormone may be more commonly associated with men, but women do have them as well. It supports the body’s ability to build muscle and energy, among others. When testosterone levels drops your body may be more inclined to store fat while resisting the need to build muscles and this excess fat will show in areas like the arms. Unhealthy lifestyle habits are just some contributing factors to plummeting testosterone levels.
Food for fat Reduce
- Take good fiber in your diet
fiber including your diet , it is help loss excess body fat. Fiber moves slowly through your digestive system, which increases the amount of time it takes empty your stomach and helps you feel Fuller for long time.
Fruits, nuts, seeds, green leafy vegetables, whole grains and legumes are good nutrients and high fiber food.
2. Include in your diet with protein
A healthy metabolism helps you burn more calories. A lot of calories are required to metabolism protein, as compared to carbohydrates. Eating high protein foods helps in build up of muscle mass, they prevent loss of muscle in case you are on a calorie restricted diet. Protein give energy for body.
The good protein foods are egg, cheese, fish, seafood, lean meats, Beans, Soy, Low fat dairy.
Exercises for Reduce Arm Fat
1. Dumbbell Crul :
- Stand with your feet shoulder-width apart. Hold a 5-pound dumbbell in each hand in front of your hips, palms facing out.
- To begin, bend your left arm 90 degrees so your left arm is parallel to the floor.
- Curl your right hand toward your shoulder. Then lower it back down to the start position while keeping your left arm in place.
- Do 8 curls with your right arm, keeping both elbows close to your ribs.
- sides, doing 8 curls with your left arm.
- Once you’ve done both sides, curl both arms simultaneously toward your chest and then bring back toward start position. Do 8 reps of this double curl
2. Chair Dips
How to do it
- Sit on the edge of the chair with your feet together. Place your hands on the seat on either side of your thighs and keep your feet flat on the floor.
- Bend your elbows 90 degrees and lower yourself toward the floor.
- Straighten your arms, raising your body back to the start position.
- Do 8 reps.
3. Arm Circle
How to do
- Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height.
- Keeping shoulders down, do 20 small backward circles.
- Switch directions; do 20 forward circles.
4. Forearm Plank
- Get into a push-up position.
- With your weight on your forearms and toes, align your elbows on the floor under your shoulders.
- Make a straight line from your head to your heels, then hold this position for 20 seconds while breathing gently.
- Rest for 30 seconds by placing your knees on the floor.
- Repeat 3 times, working your way up to a total of 6 reps.
If any problem in your shoulder don’t do exercise. Consult fitness trainer and take advice before you start.
healthy lifestyle 