Sometimes that extra fat around your triceps is not only embarrassing but uncomfortable as well. Commonly called as “Bat Wings” aren’t a flattering sight and maybe that is why most people go under the knife to get rid of the unwanted skin.
However, there are a good number of natural ways too that includes a healthy balanced diet and a workout regime, to keep your upper body trimmed and flab-free.
All you got to do is to get 45-60 minutes of exercise daily. The idea is to burn calories, resulting in loss of fat. And you don’t even have to exercise every day, train just four times a week. Make sure that two of these work-out sessions are resistance based.
Resistance based training helps you grow muscles along with boosting your metabolism, burn calories and speeds up the fat loss process.
The rest two workout sessions should be intense cardiovascular training and you can go for any cardio activity, like running, cycling, swimming and do make sure that you at least give an hour to any of these activities.
Cutting down the excess fat and growing muscles isn’t an easy task. A balanced diet rich in carbohydrates, fats and proteins can help you in getting rid of that unwanted skin around your armpits. Your diet should have a balance of carbohydrates, protein and fat and no disproportionate amount of calories.
That ripped look you wish to acquire will require a strict watch at your diet. Every serving of meal should have vegetables, one fruit and if possible a serving of lean protein like fish, chicken or any diary product.
Also, nuts, olive oil, seeds and coconut can be a rich source of healthy fat.
Though your aim is to cut down the extra flabs but you also need your dose of antioxidants. And what can be a better option than green tea. Now, you must be wondering, what does it have anything to do with burning calories?
Here’s a secret, green tea not only purifies your system but also boots your metabolism, helping you burn calories. Yes, just go for 2 to 3 cups of green tea daily and along with a visible clear skin, you will see difference in your weight too.
Green tea has its own set of advantages and so does water. Drinking water on regular intervals during the day, keeps you hydrated. However the hack is to feel full and put a stop to your over eating. Replace your liquid intakes such as sodas, aerated drinks, energy drinks, coffee and packaged juices with water as they are packed with sugar, adding on to your calories intake.
Exercise 1: Take up cardio workouts that allow you to work on both of your upper and lower half of the body. Like rowing, swimming, Elliptical training and versa climbing. You can choose any of these activities and train on alternate days.
Exercise 2: Start with a set of dips with dipping bars. First, position your feet on the foot rests and grab the bars with your hands. Now, lift your feet up, stretch out your arms and lean forward a bit. Bend your elbows to lower your body and halt right when your arms are parallel to the floor. Pull yourself up, so that your arms are straightened. However, do remember to keep your elbows apart. Repeat 10 to 12 times.
Exercise 3: Grab a barbell to do pullovers for your chest and back at the same time. Lie face-up on a bench and hold the bar above your chest with your elbows slightly bent and your hands approximately shoulder-width apart. Maintain the slight bend in your elbows as you lower the bar behind your head and toward the floor in an arcing fashion. Lift the bar back up and repeat 10 to 12 times.
Lie down on a bench. Hold the barbell above your chest with your elbows a bent. Make sure that your hands do not connect and stay shoulder length apart. Now, lift the barbell up and slowly lower it as you take the bar behind your head, towards the floor in arcing mode. Lift the bar back up and repeat 10 to 12 times.
(Barbell presses should always be done in someone’s presence as weight of the barbell might be too much for you to bear)
Remember one thing, when you start with these exercises, you won’t get results overnight. Be consistent. It will take time but you surely will get results.