With summer fast approaching you maybe starting to worry about exposing your body to the crowds at the beach.
This is understandable, as I would guess most of us have the same kind of hang-ups.
One of the biggest issues seems to be the fat on your arms, or bingo-wings as some would call them.
Is there a way to lose these bingo wings? Well, read on to find a few methods you can use to help lose arm fat.
#1: Forget about spot training
It is an unfortunate fact that even if you want to lose fat from just your arms it is not possible.
To lose fat from your arms you will need to lose fat in general, from your entire body.
#2: Try interval training
One of the best methods of burning fat is through interval training.
This means you will undertake a series of high-intensity moves followed then by shorter rest periods.
With this type of workout your will find that your metabolism will increase for up to 24 hours afterwards, which is important for fat burning as your metabolism helps control your energy (calorie) expenditure.
Also, I would suggest trying to use as many muscles as possible with the interval training. Just because you want to burn fat from your arms does not mean you should focus on arm-only exercises.
The truth is that the more muscles you engage the more calories you will burn overall.
I would recommend that you try to perform these workouts at least 3 times a week.
#3: Lift some weights
There are quite a few women who are afraid to lift weights in case it makes them appear masculine, well I have news for you, this is unlikely to happen.
Most women do not have enough testosterone in their body to build massive amounts of muscle.
Instead lifting weights will give your metabolism a boost, leading to more calories burnt both during and after your workout.
You will of course build muscle, but not to extreme levels as you may imagine.
A tip to ensuring you’re lifting heavy enough? You should lift a weight that you are able to perform between 8 and 15 reps with. The last rep should be a struggle.
#4: Cut your calorie intake
One of the key aspects of fat loss is your diet.
You can workout all you want, but if your diet is full of rubbish then you are unlikely to see much change to your body.
I would aim to cut back on junk food and soft drinks for a start, just this simple act could save you hundreds of calories every day.
#5: Start eating more protein
There are various reasons why protein is important for fat loss.
Firstly if you are working out regularly then it can help repair any damaged muscle fibres.
It can also help with satiety (fullness) and can help boost your metabolism. Your metabolism will increase as protein is hard to break down so your body has to work that much harder.
I would suggest that you try to include 25-35 grams of protein in each meal. Either with lean meats or a plant-based protein.
Protein-rich foods include:
- Eggs – 6 grams in a large egg
- Almonds – 6 grams per ounce
- Chicken breast – 53 grams in 1 roasted breast
- Oats – 13 grams in half cup of raw oats
- Cottage cheese – 27 grams in a cup
- Greek yoghurt – 17 grams in 6 ounce cup of non-fat greek yoghurt
- Milk – 8 grams in 1 cup of whole milk
- Broccoli – 3 grams in 1 cup
- Lean beef – 22 grams in a 3 ounce serving
- Tuna – 39 grams in 1 cup
- Quinoa – 8 grams in 1 cup
- Turkey breast – 24 grams in a 3 ounce serving
- Peanuts – 7 grams per ounce
#6: Build muscle in your arms
While it is impossible to spot reduce fat on your arms it is possible to focus your muscle building on particular areas.
If you are worried about saggy arms then you could use exercises that can help build your arm muscles, in particular your triceps (the muscles on the back of your arms).
By building muscle you are firming your arms, so they don’t appear as saggy.
Suggested arm building exercises include triangle pushups and tricep kickbacks.
#7: Try a fat burning supplement
Our final tip to help burn fat is to use a proven fat loss supplement such as the popular PhenQ.
This product is proven to work and uses ingredients shown to offer the following benefits:
- Burn fat
- Help suppress your appetite
- Stop fat production
- Improve mood
- Increase energy levels
You can read our full review of PhenQ by clicking the link below.