Week Exercise Plan For Fat Loss
Take your exercise in the gym to a whole new level. Try doing total body circuit training in which you go from one exercise to the other without rest.
This will allow you to work all the muscles, and the fast pace will help you burn more calories. Here is a circuit you can do to get strong and lean.
- Squats: 10-15 reps
- Biceps curls: 10-15 reps
- Overhead Triceps Extensions: 10-15 reps
Do this circuit as quickly as possible with good form. After you complete the circuit take a short 30 second rest then immediately repeat the circuit.
Aim to get 4 circuits, and do this routine 3 times a week. As you develop stamina try to do 6-8 circuits.
You will notice that you will get stronger and burn more calories. Then follow up with 30 minutes of moderate intensity aerobic activity with running, cycling, boxing or even a dance class.
As you get more stamina try interval training with sprints. Sprint for 30 seconds, rest for 30 seconds, then sprint again. Try to do 4-6 circuits.
You will increase your basal metabolic rate and burn more calories after your lift.
Personally, I like to mix it up and each day will do a different cardio exercise. Some days I sprint, other days I use a Stairmaster, and some days I will use the rowing machine or play ice hockey.
Over the next 8 weeks you will see the fat strip away and develop a toned and lean physique!
Moves For Your Midsection
Laura Chapman, NASM-certified personal trainer and fitness-nutrition specialist shares the best belly-fat blasting and toning exercises with LIVESTRONG.com:
Mix Up Your Movements
When you lift, perform supersets in which you alternate between sets of lower-body exercises and upper-body exercises. That way your lower body rests while your upper body is working. This allows you to work your muscles maximally with very little downtime between sets for a faster, more effective workout, says Craig Ballantyne, C.S.C.S.
Learn How Many Calories Your Body Needs
You can’t out-exercise a bad diet. Fact. To lose belly fat , you need to be in a calorie deficit. This means consuming fewer calories than you’re expending through exercise and general living.
‘When it comes to knowing how to lose belly fat, the best way to start is to watch what you eat,’ Belalij says. ‘When you digest large amounts of calories, your body allocates some of these to functional systems which work to keep you alive ,’ says Belalij. ‘It also uses it to fill up energy stores. Any excess is then stored in fat cells around the body typically being those of the belly.’
But like we’ve said, learning how to get rid of belly fat shouldn’t come at the expense of your health, so you want to make sure you’re not cutting back too much. To calculate your ideal calorie deficit, check out our handy guide below. It’ll help you work out how many calories you need to eat a day to hit your goals, without going too far.
Worried about the price of healthy eating? Stock up on cheap healthy snacks. By having healthier food in the house you’re less likely to face-plant the sugary stuff when hunger strikes.
Bulk Up Your Protein Intake To Increase Muscle Synthesis
Toning your arm muscles will certainly get you the definition you seek, but increasing your protein intake will get you there even faster. Research published in The Journal of Nutrition reveals that adding more protein to your diet increased muscle synthesis by as much as 25%, meaning that you can build stronger muscles faster, right in the privacy of your own home.
“Protein is best eaten after your workout to maximize muscle toning results. A protein shake is always good, and try to incorporate some veggies in it for maximum nutrition,” Milstein says. “Just make sure you are truly hungry after your workout and you are not just eating because someone told you that it’s good to have protein post workouts.”
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What You Need To Do To Lose Arm Fat
So now that you know weight loss isnt really the answer its time to get down to brass tacks. The first part of the answer to how to lose fat on arms is to lower your body fat.
Id recommend picking up a smart scale that can also measure your body fat. Theyre not always the most accurate but theyll help to give you a ballpark picture of your progress. Also, be sure to measure your inches on your body. This will let your know if youre getting results towards slimming and toning your body .
With dieting, its best to go on a low calorie, low carb, and high protein diet. Ive found in my experience as a personal trainer and nutrition coach this formula works the best with those who have trouble keeping the weight off. A high protein and low carb diet also creates leaner bodies . For a complete nutrition plan to lose stubborn fat check out my Flat Belly Formula system.
Then youll need to do full-body strength training workouts to build lean toned muscle . This will naturally burn fat from your body while tightening it up with toned muscle. I recommend using a form of Metabolic Resistance Training and HIIT workouts. These are the most effective for rapid fat loss since they create an Afterburn effect. You can find a complete workout plan in my Flat Belly Formula program.
Best Upper Arm Exercises
What Are The Best Arm Exercises
Wouldnt it be nice to walk into a clothing store and buy any top that you want? If you have arm fat, chances are you cant do that.
These are the best exercises to get rid of that pesky arm fat, and they only take a few minutes a day!
Triceps, the muscles under those bat wings, are a great place to start. You can work them out with a dumbbell.
To do this, stand up and hold one dumbbell with both hands behind your head, with your upper arms pointing straight up. Raise the dumbbell by curling your elbows and slowly lower it back after a short pause. Repeat this process. Your upper arms should remain still throughout.
Biceps are another great area to exercise. Doing bicep curls are very effective.
Simply hold the dumbbell in one hand, then with your wrist facing up, bring that dumbbell to your chest. Switch arms and then repeat.
An amazing full arm exercise is jump rope. Get a jump rope, and start skipping. Your arm is being exercised by lifting the rope above your head each time you jump.
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Want To Lose Some Fat From Your Waistline And Build Better Abs Here’s How
You want a trimmer waistline. You want to lose a few pounds of belly fat in a relatively short period of time. Shoot, you’d even love a set of six-pack abs.
That’s great, because when you reduce your percentage of body fat , you reduce the risk of Type 2 diabetes and heart disease, and if you do it the right way, you improve your overall health and fitness. So while losing some belly fat will help you look better, it will also make you healthier.
Can’t beat that.
Reducing your body fat percentage isn’t easy, though. If it was, everyone would look like this. But if you follow the right program, you can. Stick to the following plan and reducing your body fat percentage — and losing some pounds of belly fat — is almost assured.
But, first, let’s get a couple of things out of the way.
One, it’s impossible to “spot reduce.” While you can target certain areas of your body in terms of building up the muscles in that area, you can’t decide to just lose weight in your stomach, or your thighs, or your rear. It doesn’t work that way. You can’t remove subcutaneous body fat from specific areas of the body by doing exercises that target those areas. Doing hundreds of crunches will certainly strengthen your abs, but that won’t reduce the amount of fat stored in your torso.
Want to lose pounds of belly fat? You’ll have to lose pounds of weight. Some will come from your stomach. Some will come from the rest of your body.
1. Follow an intermittent fasting eating routine.
On The Scale At Least Once A Day
If theres one thing that comes up over and over with the thousands of patients enrolled in the National Weight Control Registry, its weighing yourself every day on a scale, says Rena Wing, Ph.D., founder of the registry, which tracks more than 4,500 men and women who have lost an average of 20lbs or more and kept it off for at least six years. Dont obsess over the number, she says, but at least keep track of the general range of what you weigh so you can catch small changes as they occur and take corrective measures immediately.
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Ramp Up Your Cardio Exercise
You don’t have to be the next Usain Bolt in the making to enjoy some serious belly-slimming results from hitting the track from time to time. Even a moderate-rate jog a few times a week can blast through that belly fat in fact, a study conducted at Duke University Medical Center found that, over the course of an eight-month study, overweight adult study subjects who jogged 12 miles a week lost the most belly fat and burned 67 percent more calories than participants who did an equivalent amount of resistance exercise, or a combination of cardio and resistance work.
Get Outside To Help Lose Belly Fat
According to Hughes, a lack of sunlight can increase levels of belly fat. Indeed, findings presented at the European Society of Endocrinology annual meeting, revealed that, in women, both total and abdominal fat were associated with lower levels of vitamin D.
In addition to sunlight, vitamin D can be obtained from food and supplements. Check out nutritionist Rob Hobsons guide to overcoming a vitamin D deficiency.
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Okay Now You Can Do Some Crunches
Although you cant spot reduce fat, you can target building lean muscle tissue, which in turn helps burn fat. There are literally dozens of muscles between your shoulders and your hips that are involved in every movement you do, says DiVecchio. The fastest way to create a lean midsection begins with choosing the right moves.
Aim to do ab work three or four times a week on non-consecutive days with at least 24 hours of rest in between sessions, says Gagliardi. During those sessions, you can start with simpler moves like crunches, bicycle crunches, and planks. Even though you may only be directly targeting your abs three or four times a week, you should still be activating your core in every workout you do, says Gagliardi.
There are tons of different ab workouts you can do right in your home. Once youre comfortable in an ab routine, work your way up to more complex ab exercises, like side-to-side med ball slams and weighted Russian twists, says DiVecchio.
Q & A: The Most Common Questions About Losing Arm Fat Fast
How do I burn arm fat as fast as possible?
Try to do 45+ minutes of cardio at least 5 days out of the week.
Jump rope is an amazing cardio that swings your arms and reduces arm fat while working out other parts of your body at the same time.
How do I burn arm fat at home?
Do pushups! Pushups are the best exercise to do at home to burn arm fat.
Boxing is also a great exercise to lose arm fat. Additionally, you can get rid of armpit fat with pull-ups.
What if I want to burn arm fat but keep my breasts?
Do exercises on shoulders, triceps, and biceps to burn arm fat while still keeping your breasts. Dumbbell exercises are great.
Eat a healthy, and balanced diet avoiding processed food and fast food. Drink lots of water too!
How do I burn arm fat without gaining muscle?
Even when you strength train, the fat on your arms will go away first before you ever start to see any definition from your muscles.
Building some muscle underneath the fat will actually help the fat burn faster. If bulk is what you are worried about, its best to use lighter weights and do more repetitions.
This way you are burning more calories through cardio, and strengthening the muscle.
Follow the directions and tips in this article and you will lose arm fat as fast as possible, much faster than you expected!
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Causes Of Arm Fat And Belly Fat
Before going deep in the article, you should know What causes flabby arms? It is generally caused due to the accumulation of excess fat in the arm area.
The fat that is accumulated in other of the body is easier to shed, but the fat accumulated in the arm area is very difficult. Thus, the continuous accumulation of fat leads to flabby arms.
The flabby arm is also the result of growing age. Another reason is the decreased metabolism rate. It decreases as per the growing age, which leads to flabby arms.
Exercising is one of the best ways to work on your arm fat. Just follow these simple exercises, and you will see positive results in no time.
These exercises can be performed by you at your home according to your comfort level. So now, What causes weight gain in arms? Is clear.
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Look At The Quality Of Your Sleep To Help Lose Belly Fat
Dont underestimate the power of a good nights sleep, too. Yes, it can help combat under-eye bags but, according to the University of Leeds, adults who get more than six hours of sleep per night are likely to carry 3cm less around their waist.
Head to bed earlier and follow the WHhow to get to sleep guide to ensure a lack of shut-eye doesnt hold you back from losing belly fat.
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How To Lose Arm Fat Without Exercise
Do you want to get rid of your jiggly arms, but youre not a fan of exercising?
The pandemic has led many people to gain weight in ways they never expected. As COVID restrictions start to relax, many patients are now wondering how to lose arm fat without exercise and restore their pre-COVID bodies.
Exercises like cardio and strength training are healthy weight loss methods. However, you can also bank on your bodys natural processes and hack your way to lose overall fat. Learn how to lose arm fat without exercise and achieve summer-ready arms without sweating it out.
Top 5 Exercises To Reduce Arm Fat Fast
Along with these tips, you also need to do regular workouts targeted on your arm fat. To provide you with a better idea, here are the top 5 exercises to reduce arm fat fast.
- Bicep Curls
Do you want to know how to lose arm fat fast with exercise? If yes, then bicep curls are one of the best arm exercises for you. To do bicep curls, you need to stand straight with both feet distanced at a hip-width. Now hold one dumbbell in each hand near your thighs, with palms facing outwards. After that, you need to bend your right elbow to slowly bring the dumbbell towards your right shoulder. Then, slowly return your right arm to the initial position and do the same steps with the left arm. Repeat these steps 15-30 times per set with each arm.
- Triceps Dips
Triceps dips are undoubtedly an incredible upper body exercise to get rid of arm fat fast. To do this exercise, you need to sit on a gym bench in the center.
After that, firmly grip the bench seat near your thighs with both your hands. Then, you need to slide forward and get your buttocks off the bench in the forward direction. Make sure to stop when your knees are perpendicular to the floor. Now slowly lower your body towards the ground by bending your elbows. Then, reverse the steps but dont sit back on the bench. Repeat these steps 15-30 times per set.
- Triceps Extensions
Overhead Dumbbell Press
- Dumbbell Bent Over Row
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