Just because you are holding excess flab on your arms it does not mean that you cannot get rid of it. Varying your exercise routine and making some simple dietary changes will help you a lot to beat arm jiggle.
1. You should add thirty minutes of aerobic exercise
Now, it is a great time to start if you’re not doing any cardiovascular exercises on a regular basis. Your aerobic exercises should be for thirty to sixty minutes of cardiovascular exercise five to six days per week in order to burn fat all over your body and the most important to beat arm jiggle. There was a study in which they found that study participants lost almost the same amount of body fat when they implemented aerobic exercise of thirty or sixty minutes every day.
2. You should participate in interval training
By adding interval training into your workout routine, it may result in considerable arm-fat loss. Also, there was a study about high-intensity interval training, where alternating short periods of high-intensity exercise with recovery sessions at lower intensities were just for twenty minutes, 3 days per week as a successful fat-loss strategy.
3. You should perform Resistance Exercises of Upper-Body
Although it is difficult to decrease body fat in just 1 area of your body, taking part in upper-body resistance training on a regular basis decreases arm fat. That was shown in a study in Medicine and Science in Exercise and Sports, published in 2007. Work every muscle group 2 to three 3 days per week, and also perform 2 to 4 sets of eight to twenty repetitions for every exercise.
All the upper body exercises that help you to beat arm jiggle and work your triceps, biceps, shoulders and upper back include triceps extensions, arm curls, triceps kickbacks, chest press, push-ups, front raises, shoulder press, lateral raises, bent-over rows, bent-over deltoid raises and upright rows.
4. You should make delicate dietary changes
You can make to help beat arm jiggle with subtle dietary changes such as boosting dietary protein, lowering your general caloric intake and cutting out extra sugar. In The Journal of Nutrition – the study that was published in 2011, it was found that those who ate slightly fewer calories, exercised regularly and consumed 30% of their total calories from protein, such as protein from calcium-rich dairy foods, they lost a lot more weight and body fat and also maintained more lean muscle in comparison to participants who were consuming lower amounts of protein.
Foods that you should include in your fat-loss diet contain those rich in protein, such as low-fat cottage cheese, low-fat milk, reduced-fat cheese, plain Greek yogurt, seafood, lean poultry, soy products, egg whites, nuts, legumes and seeds. Also, pick a plenty of fiber-rich vegetables, such as broccoli, leafy greens, tomatoes, cucumbers, peppers, asparagus and green beans. Take also the whole grains such as brown rice, quinoa, whole-grain couscous and oatmeal rather than white rice, white bread, commercial baked goods, crackers and other sweets.
5. Considerations if You Have Loose Skin
You should talk with your doctor if you have lost a significant amount of weight, after you have reached your goal weight, and your arm jiggle is because of loose, saggy skin. So you should talk to your doctor about ways to get rid of it. People with significant weight losses have a need of skin removal surgery in order to get rid of excess skin that was caused by extreme weight loss.