If you don't exercise much, you probably have excess body fat in some unsightly places. It can hurt your ego when this fat lingers on your arms and gives you a batwing when you wave. You can use a combination of cardio and strength exercises to get rid of arm flab. Check with your doctor before you start a new workout, and start slowly to avoid injuries.
Weight Lifting Features
Lifting weights does more than just build muscle tissue; it also burns calories for fat loss and increases your metabolism. Muscle tissue burns fat faster than fat tissue, which is why you will experience a boost to your metabolism as you gain strength. You don't have to do four sets of 12 repetitions for each exercise to gain results; you can do just one set of 10 to 12 repetitions as long as you use the right size weight. Use weights that make the last two to three repetitions feel almost impossible, without stopping you from using proper form.
The triceps muscles are on the outer part of your upper arm. Exercises including triceps extensions, triceps pulldowns, dips and triceps kickbacks are all beneficial for this muscle group. To perform triceps extensions, hold a dumbbell in each hand. Place the dumbbells together overhead with your arms straight. Bend your elbows and lower the weight behind your head and then press it back up. Keep your upper arms stationary during the exercise.
Your biceps are the large muscles on the inside of your upper arms; these are the muscles that you see when you flex your arms. Curls are the most common beneficial exercise for this body part. You can perform hammer curls, standard curls, concentration curls, preacher curls and static arm curls. To do a basic curl, hold a weight in each hand with your arms hanging at your sides. Keep your upper arms pinned to your sides and use your lower arms to raise the weights to your shoulders. Slowly lower back down and repeat.
Moving your major muscle groups in unison while sweating is the key to burning body fat and combating flabby arms. Not all cardio exercises will get you the results you want in a timely manner, though. Your calorie-burning potential depends on the activity you choose, the length of your workout, your intensity and your weight. According to ShapeFit, the best calorie burning exercises are cycling, step aerobics, swimming, rock climbing, racquetball, cross-country skiing, running, the elliptical, rowing and brisk walking. As a fitness rookie, you'll want to start with shorter workouts to avoid overexertion and injury. Start with as few as 10 minutes and gradually work up to 30- to 60-minute sessions.
Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.