Among all the areas on the body to lose fat, arm and leg fat can be some of the most difficult. There are several factors that contribute to how stubborn arm and leg fat can be. Genetics play a role; if you’re predisposed to storing fat in those areas, it may take extra effort to reduce it. Furthermore, hormones like cortisol (the stress hormone) can cause extra fat to accumulate in the arms and legs.
Fortunately, there are several ways you can fight back against arm and leg fat. In this article, we’ll provide you with 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 Thigh
When it comes to reducing arm and leg fat, exercise is key. The following exercises 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 down into a push-up.
- 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 are parallel to 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.
- Lunges- This exercise will help work the muscles in your legs and glutes, and also improve balance. Start by standing with your feet shoulder-width apart. 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.
- 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 in front of 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.
- Plank- Planks are a fantastic way to work your core and tone up your arms and legs. To do a plank, start in a push-up position with your hands directly beneath your shoulders. Bend your elbows and lower yourself down until your forearms are resting on the ground. Your body should be in one straight line from head to toe. Hold this position for 30 seconds or as long as you can.
Diet, Lifestyle Changes, and Other Tips
In addition to exercise, making certain diet and lifestyle changes can also help you banish arm and leg fat. Here are some things to keep in mind:
- Cut back on processed foods and eat more whole foods. Processed foods are often high in unhealthy fats and calories, which can lead to weight gain. Eating more whole foods such as fruits, vegetables, and lean proteins will help you maintain a healthy weight.
- Reduce your stress levels. Stress can cause hormones like cortisol to spike, which can lead to extra fat storage in the arms and legs. Make sure to get plenty of rest and take time for yourself each day to reduce stress.
- 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 who are looking for more immediate results, arm lift procedures may be an option. This type of procedure involves removing excess skin and fat from the arm area, resulting in a more toned and contoured arm. It is important to consult with a board-certified plastic surgeon before undergoing any type of 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. With the right diet, exercise routine, and lifestyle changes, you can achieve the results you desire in no time.
