Among all the areas on the body to lose fat, arm and leg fat can be some of the most difficult. Several factors contribute to how stubborn arm and leg fat can be. Genetics play a role; reducing fat may take extra effort if you’re predisposed to storing fat in those areas. Furthermore, hormones like cortisol (the stress hormone) can cause excess fat to accumulate in the arms and legs.
Fortunately, you can fight back against arm and leg fat in several ways. This article will provide the ultimate guide to eliminating arm and leg fat fast and effectively. We’ll go over different exercises, diet tips, and lifestyle changes that can help reduce unwanted fat in these areas. Additionally, we’ll discuss ways to maintain the results for long-term success!
5 Best Exercises for Toning Flabby Arms and Thighs
When it comes to reducing arm and leg fat, exercise is vital. The following activities can help you target these problem areas and get them looking toned and shapely:
- Push-Ups: This classic calisthenic exercise is a great way to work your arms, chest, and triceps. Start by doing regular push-ups with your hands and feet on the ground. Gradually work up to doing elevated push-ups, where you place your feet on a raised surface and extend them out in front of you as you lower yourself into a push-up.
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Squats: Squats are an excellent way to strengthen and tone the muscles in your legs. Start by standing with your feet shoulder-width apart and squat down until your thighs parallel the ground. Keep your chest up and back straight as you lower yourself, then push up through the heels of your feet to return to a standing position.
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Lunges: This exercise will help work the muscles in your legs and glutes and improve balance.
Take a big step forward and lower your hips until both knees are bent at a 90-degree angle. Push off the heel of your front leg to return to the starting position. Start by aligning your posture with your feet spaced apart at the width of your hips.
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Step-Ups: Step-ups help target the lower body and are a great way to add an extra challenge to your workout. Start by standing before a raised surface such as a box or bench. Step up onto the surface with one foot, then push off that foot and step up with the other foot.
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Plank: Planks are a fantastic way to work your core and tone up your arms and legs. Begin a plank exercise by assuming a push-up position, placing your hands directly under your shoulders. Bend your elbows and lower yourself until your forearms rest on the ground. You should maintain a straight line from your head to your toes while holding this position. Aim to keep it for 30 seconds or as long as you can maintain good form.
Diet, Lifestyle Changes, and Other Tips
In addition to exercise, diet and lifestyle changes can help you banish arm and leg fat. Consider the following points:
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Cutting back on processed foods and eating more whole foods is an excellent step towards improving overall health and well-being. Eating processed foods frequently can result in an excessive intake of unhealthy fats and calories, ultimately increasing body weight. Consuming a higher proportion of whole foods, such as fruits, vegetables, and lean proteins, can assist in the maintenance of healthy body weight.
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Reduce your stress levels. Stress can cause hormones like cortisol to spike, leading to extra fat storage in the arms and legs. Make sure to get plenty of rest and take time each day to reduce stress.
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Drink plenty of water. Staying hydrated helps the body metabolize fat more efficiently. Make sure to drink at least eight glasses of water a day for maximum results.
For those looking for more immediate results, arm lift procedures may be an option. This procedure removes excess skin and fat from the arm area, resulting in a more toned and contoured arm. It is essential to consult with a board-certified plastic surgeon before undergoing any arm lift procedure.
Now that you know how to eliminate arm and leg fat fast and effectively, it’s time to start making changes! Use this guide as a starting point, and get ready to show off your toned arms and legs. You can achieve the desired results quickly with the proper diet, exercise routine, and lifestyle changes.