Top tip: If you struggle to curl the weight upwards without flaring your elbows, it is too heavy, so grab something lighter and try again. Revert back to the advice above, because this exercise is excellent for targeting the upper body and toning the arms. As previously mentioned, you can adapt this move to suit all fitness levels, so don't be worried about starting on your knees or even pressing from a wall. Build slowly and the result will come. Grab a weight with both hands start light and raise above your head, with palms facing the sky.
Try and rotate the wrists slightly so your elbows are pointing directly in front of you, rather than out to the sides.
Once set up, keep your glutes and abs squeezed tight and hinge at the elbow, slowly lowering the weight behind your head until the forearms are at a right angle to the floor. Pause for a second while the triceps are under the most tension and press back to the beginning of the move, keeping the elbows tucked and pointing forward. If performed correctly, you should feel the tension on the back of your arms not your shoulders or chest , so practice adjusting your elbow position so maximum tension is placed on the muscles at the rear of your arm.
Adopt the same position as a typical press up, either kneeling or hands on a raised platform if you need to make it easier. But rather than your palms placed flat on the floor under you chest, bring your thumb and index fingers together so they form a diamond shape directly under your sternum.
Arm weight-loss tips: The reality
Press up from this position, making sure you keep your elbows tucked into your sides. Allowing them to flare out will take the focus away from your triceps, which is not what we want here. Extend the arms all the way until near lock-out to work every part of the tricep, pause at the top and slowly lower in a controlled fashion. Focussing on the muscle groups that make up the arms in a workout like the one listed above is one thing, but the best way to reduce overall body fat is to introduce some cardiovascular exercise into the regime, too.
A fast-paced walk is enough to raise the heart rate and get the body burning fat but by far the most efficient way to torch body fat is through High Intensity Interval Training HIIT. In short, this is as simple as working as hard as you possibly can for 30 seconds, before dropping the intensity for 30 seconds and then going hard at it again for 30 seconds. Try introducing some HIIT into your favoured form of cardio, whether that's running, cycling, battle ropes, burpees, boxing or rowing. After a warm up, set a timer for 30 second intervals and go as hard as you possibly can for the full term, before easing off bit not stopping completely to get your breath back and lower the heart rate before ramping things up again.
On top of this, there have been numerous studies that suggest that fat is burned long after exercise where HIIT is involved, it helps stabilise blood sugar levels and can help build muscle and strength on the side. Fitness Being cold sucks big time. Stay warm while running off-road in the coldest weather by layering up with these essential items.
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Fight Arm Flab as You Lose Weight
Trending Fitness gifts How to lose weight over 50 Fitbit deals Best elliptical machines. Image credit: Getty Images. Trail running this winter? Best elliptical machines The best cross trainers for a low-impact sweat Buying guide The best elliptical machines can transform your home workouts - and there's still time to save before the holidays!
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8 Fat-Burning Exercises for Women to Get Slim Arms Fast
Add these upper-body moves with weights to your regular strength training routine today. Need one? How it works: Three days a week, do 3 sets of the prescribed number of reps for each exercise including the cardio interval! Focus on using proper form, and don't worry about completing the exercises at a quick pace.
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You'll need: A set of lightweight dumbbells. Like at-home workouts? Then you'll love these YouTube accounts for free exercise options. Triceps Workout with Weights Tip: Be sure to keep core and legs engaged the entire time. If this is too challenging, modify by dropping down to your knees. Pick your poison: Do jumping jacks, jump rope, or burpees as fast as possible for one minute. FYI: Adding cardio intervals to this triceps workout with weights gets your heart rate pumping, which can help you burn more calories and is one method for how to lose arm fat.
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By Nora Tobin Updated October 02, Save FB Tweet ellipsis More. Ready to show off your guns? Try this at-home triceps workout with weights to lose arm fat and build muscle.
7 Tips To Lose Arm Fat - Get Healthy U
Start Slideshow. Image zoom. Credit: Peter Ardito. Grab a dumbbell with right hand and stand in a split stance with left foot forward. Bend left knee and lower torso until parallel to the ground. Keep back leg straight and shoulders facing forward. Lift right arm to shoulder height, pointing the weight up to the ceiling.
Pulse right arm one inch up and down, keeping arm as straight as possible. Do 25 pulses, then switch sides.
Target arm fat with bicep curls.
Place hands directly below shoulders, feet hip-width apart. Keeping elbows pointed back and as close to your sides as possible, slowly lower body to the ground. Once your chest touches the floor, press back up to a straight-arm plank.
Do 10 reps. Hold one dumbbell with both hands overhead.