Hot summer months are fast approaching and that means that the time to get our arms tank top-ready is upon us. But, if your arms aren’t prepped for their big debut just yet, don’t panic. Just follow these tips and you’ll be wearing arm bearing clothes with confidence in no time.
First, Practical Fitness and Wellness CEO Jason Greenspan says your best bet is to do a mixture of cardio and weight exercises to see results. “Try interval training to maximize fat loss. You will then be able to see all your hard work after you melt the extra fat away.”
When it comes to weight training, the key is to combine two exercises at once. For example a shoulder press and a bicep curl. “This will save time and maximize the amount of calories you burn and lead to better defined arms,” says Greenspan. Other moves to work into your routine are triceps extensions, lateral raises and rear lateral raises. All of these exercises combined will help create the definition you want in your arms.
Don’t allow yourself any excuses to skip a workout. There are ways you can get a good arm workout in at the office. “Keep a resistance band at work and perform bicep curls and triceps kickbacks on your break or in between phone calls,” says Greenspan.
If “chicken wings” or flabby underarms are your main issue, watch this video to see celebrity trainer Andrea Orbeck’s best moves to target that area.
To get the arms you want, you should also consider your eating habits. “Eat clean. Cut out all of the bad carbs like white bread, white rice, cakes, cookies and replace them with lean protein like grilled chicken, salmon and green, leafy vegetables and fruit,” says Greenspan.
There are also surgical options to get your arms ready for summer. Patients with a significant amount of fat in their upper arms that have good skin quality and not too much excess skin are great candidates for Smartlipo—which uses laser energy to emulsify the fat prior to the fat removal, and induces a skin tightening effect. With it, “Improvements in the upper arm contour can be obtained without significant scarring,” says The Villages, FL, plastic surgeon Fernando G. Serra, MD.
Brachioplasty, or an arm lift, is the best option for those who have a lot of excess hanging skin. “An arm lift involves an artistic removal of the excess skin and subcutaneous fat from the upper arm, with the resulting scar strategically concealed within the inner aspect of the upper arm,” says Dr. Serra.
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