YOGYAKARTA – Large, flabby arms can make women lose confidence. This condition is generally caused by excess fat accumulation and lack of physical activity. Fortunately, there are effective tips and methods for slimming arms, ranging from weight training, consuming high-fiber foods, to staying hydrated. For more information, see the review below.
How to Slim Down Your Arms
Quoted from Healthline, here are several ways to slim down your arms that you can practice.
- Weightlifting Exercise
Resistance training is a type of exercise that involves using resistance against a weight to build muscle mass and increase strength. One of the most common forms of strength training is weightlifting.
While lifting weights doesn't directly burn arm fat, a 2021 research review of 58 studies showed that strength training can help reduce body fat mass, body fat percentage, and visceral fat. As a result, the arms can appear leaner and more toned.
Some types of weightlifting exercises that can help reduce and shape arm muscles include:
- Biceps curls
- Triceps extensions
- Overhead presses
- Upright rows
- Bench press
- Focus on Overall Weight Loss
Spot reduction is a technique for burning fat in specific areas of the body, such as the arms. While this method is quite popular, research suggests that the effects of spot reduction on the arms are very limited.
A 2007 study of 104 people showed that following a 12-week strength training program using only the non-dominant arm increased overall fat loss but had little effect on fat in the trained area.
Similarly, a small 12-week study in 2013 found that strength training focused on one leg did reduce overall body fat but did not significantly reduce fat in that leg.
Therefore, it's best to focus on overall weight loss and then use exercises to slim down your arms.
- Consume High Fiber Foods
Adding high-fiber foods to your diet can help kick-start weight loss and reduce excess body fat.
According to a 2022 review, fiber can help support weight loss by:
- Slows gastric emptying time
- Makes you feel fuller for longer
- Reduces hunger
Fruits, vegetables, whole grains, nuts, seeds, and legumes are examples of nutritious, high-fiber foods that can be consumed as part of a balanced diet.
- Consumption of High Protein Foods
Increasing protein intake is another way to help reduce overeating and control appetite.
Several studies have shown that consuming a high-protein diet can help burn body fat while maintaining muscle mass, which can change body composition.
A high-protein diet can also aid weight loss by:
- Increases satiety
- Reduces ghrelin levels, a hormone that stimulates hunger
- Prevents weight gain after successful weight loss
Meat, poultry, seafood, legumes, eggs, and dairy products are high sources of protein that can help reduce arm fat quickly.
- Increase Cardio Exercise
Cardio exercise is a type of exercise that focuses on increasing your heart rate to help burn calories. If you want to reduce the appearance of flabby arm fat, incorporate cardio into your exercise routine.
A 2022 study of 160 obese adults found that a combination of cardio, weight training, and a balanced diet was more effective in burning visceral and subcutaneous fat than weight training or diet alone.
A 2023 review also noted that cardio alone can help maintain muscle mass during fat loss. However, for optimal results, cardio should be combined with weight training.
Examples of cardio exercises include:
- Jogging
- Cycling
- Rowing
- Swimming
- Skipping rope
- Walking
- Make Sure Your Body Stays Hydrated
The next way to slim down your arms is to stay hydrated. While it may seem simple, this tip is quite effective in reducing body fat, including on your arms.
A 2019 review found that increasing daily water intake, drinking water before meals, and replacing sugary drinks with water can help you lose an average of 5.15 percent of your body weight after 12 weeks or more. The most effective method is replacing sugary drinks with water.
That concludes our information on how to slim down your arms. Get more selected news updates only on VOI.ID.
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