How to lose arm fat .
Get rid of flabby arms in one week .
Arm fat is one of the most troublesome types of fat .
Often lingering .
Even after you've slimmed down , it doesn't let you wear clothes that reveal too much .
It can make you self conscious and that won't do .
It's time to act in this video .
You'll find the most effective but also simple exercises that will help you tone your arm muscles and eliminate that nasty layer of fat that covers them naturally .
This won't happen overnight .
But if you stick to your training routine , you'll see amazing results pretty quickly .
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Criss cross exercise or scissors exercise .
You ready ?
Stand straight and lift your arms so that they're positioned at shoulder height , your feet should be slightly apart , stretch your arms to the sides and then move them in a criss cross pattern , imitating the movements of a pair of scissors .
Your right arm should overlap your left one in front of you .
During your next move , your left arm should go over your right one .
Repeat this exercise approximately 20 times .
Don't lower your arms even if they start to hurt rest for 10 to 15 seconds .
Put your arms down , you can shake them a bit .
Now do one more set .
Yeah , this exercise is not only effective but also pretty exciting due to its cardio effect and high speed .
The scissors exercise is a perfect warm up .
It heats up your body and increases your heart rate .
Hands up , hands down exercise .
Stand straight with your feet slightly apart .
Slowly , lift your hands up into the air and then bring them down after some time , start to increase the speed .
Repeat these moments for about 30 seconds .
Try to be as fast as possible , but don't get over enthusiastic .
You don't want to injure yourself , let your arms rest for 10 seconds .
Relax your hands , arms and shoulders .
Are you ready for one more set ?
Then go .
This is a simple exercise that's fun to do .
But at the same time it works your whole arm .
It tones the muscles which makes your arms look slimmer wall , push ups exercise .
To perform this exercise , you'll need a wall , but that shouldn't be a problem .
Hey , you can always borrow your neighbor's wall .
They won't mind .
Now , stand straight facing the wall .
Now , take two steps away from it .
Place your hands on the wall , your arm should be extended , push your whole body towards the wall and brace yourself with the help of your arms .
Stay in this position for a short while .
After that , force your arm muscles to return your body to the starting position .
Repeat this 20 times .
Think about how lucky you are that you don't have to do a standard push up exercise , which is a nightmare for any beginner .
This push up variation is much easier than a standard one , but it's still pretty effective .
Now , move to the starting position facing the wall and rest for 10 seconds .
Are you ready for another set ?
Do 20 more wall push ups .
This exercise gives a nice shape to your arms and tones your back as well .
On top of that , the wall works as a kind of resistance .
This increases your arm and back strength more effectively .
Arm circles exercise .
If you want to make your arm work out even more exciting , include the arm circles , exercise , stand up straight , your feet should be slightly apart .
Your arm should be stretched out to the sides and lifted the shoulder height .
Begin to do circular movements with your arms first clockwise and then counter clockwise .
Repeat this motion 20 times , 10 , clockwise and 10 , counterclockwise .
Relax your arms , shake them a bit and let them rest for 10 seconds .
Do one more set .
If you feel like making this exercise more difficult , try bigger circular arm movements , you'll immediately feel more pressure plank exercise .
This exercise isn't a walk in the park or even a walk on the plank hardy .
However , you don't need to hold the plank position for hours .
Let's start with something simple .
Lie on the floor .
If you have a yoga mat , it's a good idea to use it , flex your elbows and prop up the upper part of your body .
Your lower body should be supported by your toes .
Stay in this position for 15 seconds .
Remember that your back should be perfectly straight .
Great job .
Now you can lie down and relax for 10 seconds .
Resume the plank position and hold it for 15 seconds .
This exercise has several benefits .
First of all , it strengthens your arms and removes the useless layer of fat covering them .
Secondly , a plank is also really effective for your legs and the whole core of your body overhead bends , exercise , stand straight with your feet apart .
You can either ball your hands into fists or take a towel in your hands and stretch it over your head , bend to the right with your arms outstretched over your head .
Return to the initial position .
Now , bend to the left with your arms still outstretched over your head .
Repeat this movement 20 times .
Be careful not to pull a muscle .
Don't hurry .
You have enough time , rest in the standing position for about 10 seconds .
Do one more set .
Yeah , this exercise has a double benefit .
Not only does it strengthen your shoulders , but it also tones your side muscles .
Chair dips exercise .
This exercise will demand a chair that's not too high or something similar that is 2 ft higher than the floor .
Take one step away from your chair , your back should be turned toward it .
Put your hands on the edge of the seat , keep your upper body straight with your feet placed firmly on the floor , bend your knees , lower your body toward the floor , but don't touch it .
You need to stop several inches above the floor .
Raise your body back to the initial position when moving up , try to use mostly your arms repeat this movement 10 times .
This exercise will effectively strengthen and tone , not only your arms but also your back .
It may seem difficult at first .
But if you repeat it often enough , you'll soon feel that it's getting easier to perform this particular movement .
All the exercises described here become most effective if you do them twice a day .
Uh Just one more thing when you start getting rid of body fat , you will automatically make your arms smaller .
Thus , the best course of action is to exercise your body muscles at least three times a week for no less than an hour and a half .
Make sure you include the biceps toning exercises you've learned about in your training routine .
On top of that , try to add 90 to 180 minutes of intense aerobic exercises to your weekly activity .
Surprisingly , getting more sleep will also speed up the slimming process and don't forget about the importance of a healthy diet .
The main principles of such a diet are as follow ups .
Instead of indulging in high calorie , processed foods that are full of fat and sugar , add more vegetables and fruits to your diet .
Say no to processed meats such as sausage , hot dogs , ham , corned beef and canned meat , overeating .
This type of meat leads to obesity , cut down on the amount of sugar you consume daily .
According to statistics , Americans have 22 teaspoons of sugar per day .
The amount recommended by the American Heart Association is six teaspoons for women and nine for men .
You should remember that .
Sodas , energy drinks , fruit juices , cookies , cakes and ice cream contain loads of sugar as well .
Drink as much water as you can , preferably no fewer than eight cups a day .
Water helps you to eat less and speeds up your metabolic rate .
Eat less salt to do so .
You should also avoid processed and packaged foods .
The products that contain the largest amount of salt are chips , crackers , canned beans and soups , cheese , pickles , frozen dinners , processed meat and fish , sausages and salad dressings , ketchup and mayonnaise and fast food .
Did I leave anything out ?
So , do you know any other exercises that effectively remove arm fat ?
Tell us about them in the comments below and if you want to have a slim body with toned arms hit the like button .
Stay healthy and beautiful on the bright side of life .