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Flabby Arm Exercises

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Flabby Arm Exercises

You may hear all the jokes about how older women wave and their arms keep waving well after they have stopped. The problem is, all of a sudden that woman is you and it isn’t so funny anymore. Flabby arm exercises are a necessity if you want to wear sleeveless tops and feel confident in them. Using the right combination of flabby arm exercises will create toned arms that any woman would be proud of.

There are two sets of muscles that form the upper arm: the biceps on the front of the arm and the triceps on the back. The triceps are the biggest problem area since they aren’t normally used in most activities and they become weak and flabby over time. Although you will need to work both muscles to get an overall toned armed, you will need to put the majority of focus on your triceps.

Flabby arm exercises for biceps include bicep curls which are easy and effective to do. Start with a small weight that you are comfortable with and then gradually increase the poundage as you continue. Start by standing with your feet shoulder width apart, a dumbbell in each hand with arms facing forward. Keeping elbows close to your sides, raise the right hand straight up slowly until the weight is near your shoulder. Then, slowly release the weight down to the starting position. Complete in sets of ten on each side. Increase the poundage instead of worrying about increasing the number of repetitions.

The flabby arm exercises you do for your triceps will also require you to use weights. The overhead tricep press is an effective way of building the three different parts of the tricep. Start by standing with feet slightly separated and with a small weight in each hand or one larger weight with both hands holding it, whichever is more comfortable for you. Raise arms over your head and, keeping elbows close to your head, slowly lower the weight behind your head as far as you can. Don’t let the elbows come forward or drift out while doing the exercise. Slowly return the weight to the overhead position. Repeat as many times as you can while still maintaining good form and without making jerky movements. Using momentum to lift the weight will prevent you from getting the benefits of the exercise.

Tricep kick backs are another type of flabby arm exercises that will do wonders to get rid of the jiggle. Holding a light weight in your right hand, lean from the waist until you are parallel with the floor. You may rest your left hand on a chair or bench for support if needed. Keeping your back flat, bend your right elbow until the weight is even with your waist. Next, slowly lift the weight backwards until your arm is straight without locking elbows. Slowly return the weight to your waist and repeat for a whole set. Repeat on the other side.

Flabby arm exercises can be effective if you maintain your form and continue to increase the weight regularly so that you build the muscle needed to give your arms the firm, youthful appearance we all want. If you work out at the gym, a rowing machine is a great way to work those muscles in the arms and surrounding areas as well.

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BONUS : Flat Abs Diet Six Pack Abs Flat Stomachs

Are you looking for a flat abs diet? Do you want to have a six pack (guys) or completely flat stomach (gals)? Is the belly fat holding you back on your fitness program? Here’s some tips for a flat abs diet.

First of all, make sure that you are getting enough fiber in your diet. Fiber comes only from plant sources. You cannot get fiber from meat or fat. The best form of fiber for your flat abs diet comes directly from fresh fruits, vegetables and whole grains.

Processed food takes much of the fiber out of foods. For instance, a medium baked potato (with skin) has 3.8 grams of fiber. But, if you make scalloped potatoes from a box, you will get less than 1 gram. So, try to have fresh and not processed foods.

You need at least 25 grams of fiber on a flat abs diet.

Next, you want to balance your carbs. You need carbohydrates for energy, so you don’t want to eliminate them as you would in diets like Adkins. But, you also do not want to have too many because that breaks down into glucose which further breaks down into fat. The ideal range of carbs is 45 to 65 percent of your daily calories.

Protein should make up between 15 and 20 percent of your calories. You need protein to build lean muscle mass. Also make sure that fats from all sources make up no more than 25 percent of your daily diet.

You should drink plenty of water. Some people believe that if they drink a lot of water they will bloat. This is a mistake. You will lose all of the water you drink through perspiration and urination. However, the water will take with it the sodium in your body. The sodium is what actually causes you to bloat.

Speaking of which, if you want a good diet for abs, you have to limit the sodium. Most people need around 500 mg. of sodium a day for their bodies to function. The American Heart Association recommends that people place an absolute cap on sodium at 2400 mg. Yet, the majority of Americans get between 3000 and 6000 mg. a day. That’s just way too much. Part of the problem stems from shaking salt onto food. But, much of the problem comes from processed foods. Processed foods use salt for both taste and shelf stability. Just like with fiber, a flat abs diet will rely on fresh, not processed foods.

Another thing to consider when doing a flat abs diet is reducing or eliminating “fizzy” drinks like soda. Pop and spritzers increase bloating because the carbon dioxide trapped in the bubbles creates gas. This slows your stomach down from emptying.

Limit or eliminate your consumption of alcohol and caffeine. These are natural diuretics which increase fluid loss. They do not replace your body fluids as effectively as water or juice which are the preferred beverages on the flat abs diet.

The last tip I have for you is to try to reduce the stress in your life. Stress causes the hormone cortisol to act up. Cortisol causes fat deposits around the organs in your abdomen. Exercise is a great stress reliever, which has the added benefit of helping you to lose weight all over.

If you are trying to lose belly fat, try this fat abs diet.
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