By choosing this training program, you should first understand that we need to lose fat. There are 2 things that you need to remember. First, by exhausting yourself with heavy weights, you won’t slim down, but you will gain some mass. Second, despite the fact that spot reduction is popular nowadays, most studies have found it to be ineffective. Simply put, if you want to lose fat in your arms, you still can’t forget to train other parts of your body. In this case, your training will be the most effective.
There are several ways to lose arm fat:
1. More cardio, but no less than 30 min at least 5 days a week. You can try exercises like running up stairs, jumping rope, jogging, or burpees. This is a very important and effective strategy for weight loss, which increases lean body mass. To up the challenge, you can add planks.
2. Cardio coupled with light weight exercises. Try alternating weight and cardio days for 6 days every week.
This part might be one of the most difficult to lose fat in. Just doing crunches is not enough. There are 3 body types and each of them needs a different program to slim down:
- Ectomorphs are lean and long and have difficulty building muscle. 3 days of strength training should be intertwined with 2 days of low-intensity cardio: like jogging or step-aerobics. Include ab exercises like the bicycle crunch and ab crunches on an exercise ball.
- Endomorphs have high body fat and are often pear-shaped. Weight training is the best for you, but do lots of reps at relatively low weights. Add different types of crunches with a lot of repetitions. Walking, jogging, and swimming are also good for ectomorphs.
- Mesomorphs are well-built, with a high metabolism. Pick a super-set: pair crunches with leg raises, for example. Cardio like running may help mesomorphs who are looking to lean out. Add 30 to 45 minutes of cardio 3 to 5 times a week.
Squats, squats, squats! For any type of a body, if you want you your buttocks to not look saggy, do squats. You can use a small weigh if you feel strong enough. Here is one example:
- Stand with your head facing forward. Your feet should be shoulder-width apart. Extend your hands straight out in front of you.
- Sit back and down. Your back should be straight. Keep your head facing forward and your upper body bent forward a little bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
- Lower down with your thighs parallel to the floor.
- Push yourself back to the starting position.
Start with 3 sets of 10 squats for the first 2 weeks and then add more reps work up to 12, and then to 15. Be aware of your posture while doing this exercise. Don’t let your knees go inward.