Moderately Easy
Things You'll Need
Introduction
Strength training can promote weight loss without buffing your up.
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If excess fat in your arms is bothering you, maybe it's time you stop focusing so much on them. Super exercising your arms in an effort to slim them down doesn't work. To reduce arm flab, you must focus on reducing total body fat. (See Reference 1, p. 15) You can accomplish this by eating a healthy diet and doing regular exercise. The latter should include resistance training to stimulate muscle tissue, and cardio to burn calories. When done correctly, this combination will reduce body fat, and leave you with well-defined, slim arms, that don't appear buff.
Step 1
Reduce calories from foods to contribute to weight loss. Eat smaller portions and make healthy, low-calorie food choices. For example, eat frozen yogurt instead of ice cream; drink water instead of soda; and consume broth-based soups instead of creamy soups. Aim for gradual weight loss of 1 to 2 pounds a week, which according to Helpguide.org is easier to keep off, and gives you enough time to get used to the lifestyle changes you're making to reduce your weight. (See References 2)
Step 2
Emphasize a healthy diet that includes all the basic food groups. Include protein from sources, such as lean meats, fish, nuts, and beans; eat veggies, fruits and whole grains, such as oatmeal and whole-wheat bread; consume dairy that's fat-free or low-fat; and limit unsaturated fats, sugar, cholesterol, and salt.
Step 3
Perform 150 minutes of moderate cardio a week, as recommended by the American College of Sports Medicine. (See References 3) Cardio burns calories that contribute to weight loss. Perform cardio that engages your up...
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U.S. Department of Health and Human Services: Aim for a Healthy Weight [http://www.nhlbi.nih.gov/health/public/heart/obesity/aim_hwt.pdf]
American College of Sports Medicine: ACSM Issues New Recommendations on Quantity and Quality of Exercise [http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise]
Ask the Trainer: Exercises for Losing Weight [http://www.askthetrainer.com/exercises-for-losing-weight/]
American Council on Exercise: Terrific Triceps [https://www.acefitness.org/certifiednews/images/article/pdfs/ACETricepsStudy.pdf]
American Council on Exercise: High Reps and Light Weights vs. Low Reps and Heavy Weights? [http://www.acefitness.org/acefit/healthy-living-article/60/965/high-reps-and-light-weights-vs-low-reps-and/]
User Bio
Harvard Medical Group “Best medicine: The science of exercise shows benefits beyond weight …..loss.” Harvard Heart Letter. 23(11) (2013) 6
The American College of Sports Medicine. (2014) ACSM Issues New Recommendations on Quantity and Quality of Exercise. [Online] Available from: http://acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise [accessed 19 May 2014]
middle of paper ... ... High-intensity interval training: Applications for general fitness training. Strength & Conditioning Journal, 31(6), 44-46. Syatt, J. a.
Exercise. Being active reduces the risk of heart disease. You should spend 120 minutes a week walking, jogging, riding a bike or any other activity that increases your heart rate.
-Go to the gym 3 to 5 times a week. Work out for half an hour to an hour, combining both cardio and strength training programs.
Losing weight takes more than just desire it also takes commitment and a well-thought-out plan. Deciding to lose weight, changing your lifestyle, and becoming healthier are the first big steps. You must be cleared as to what you want to get out of this lifestyle. Do you want to live a longer healthier life? If your family has a history of diseases, is your goal to lower the risk of developing the diseases? Will losing weight make you feel better about yourself and have a more positive outlook on life? These are things that a person wanting to lose weight should ask themselves. In this case, weight needs to be lost at a healthy pace without losing any muscle mass after pregnancy and an injury.
Vuori, I 2007, ‘Physical activity and health: Metabolic and cardiovascular issues’, Advances in Physiotherapy, vol. 9 pp. 50-64, April.
Gabboth, Tim. "Journal of Strength & Conditioning Research (Lippincott Williams & Wilkins). Feb2012, Vol. 26 Issue 2, P487-491. 5p." N.p., n.d. Web.
...grains per day. A higher fiber cereal with at least three grams may help. She could also eat wheat bread instead of white. The correct amount of fiber helps to reduce the risk of cardiovascular disease and makes bowel elimination easier. She should increase her fat intake by consuming whole milk, beef, nuts, peanut butter, and eggs. The correct amount of fat intake is needed for prolonged low-intensity activity. Her intake of sodium is high. Too much sodium contributes to hypertension and increases calcium loss in urine. She should avoid processed foods, and added table salt, soups and chips.
There are various common misconceptions concerning weight loss. These misconceptions can be harmful to someone's health and hurt her probabilities of succeeding at losing weight. That's why you would like to perceive the common misconceptions concerning weight loss so you do not fall victim to them and thus that you'll be able to develop a healthy weight loss plan.
Another intelligent food to eat is that some processed or refined foods are always a healthy alternative to any diet, which means to eat fresh fruits and vegetables, whole grains, and lean protein foods. Protein foods are specially mentioned as they prevent the body from burning muscles. Proteins also help you to feel full for a long time.
Healthy adults should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. That doesn 't have to be all at one time, though. Aerobic exercise can even be done in 10-minute increments.There are significant health benefits from interval training, which means exercising at your near maximal intensity for short periods of 60 to 90 seconds. Regular aerobic exercise can help you live longer and healthier. After all, aerobic exercise reduces health risks, keeps excess pounds at bay, strengthens your heart and boosts your mood.
Regular physical activity is an important part of effective weight loss and weight maintenance. It also can help prevent several diseases and improve your overall health. It does not matter what type of physical activity you perform--sports, planned exercise, household chores, yard work, or work-related tasks--all are beneficial. Studies show that even the most inactive people can gain significant health benefits if they accumulate 30 minutes or more of physical activity per day. Based on these findings,
...tness-Overview." WebMD - Better Information. Better Health. 26 Aug. 2008. Web. 03 June 2010. http://www.webmd.com/fitness-exercise/tc/fitness-overview
As soon as you have convinced yourself that you are committed to becoming healthier, losing some weight will be an added bonus. Clean out the fridge and cupboards to get rid of all the stuff that taste yummy but is bad for your health. This includes chips, ho ho’s, cookies and soda’s. I know it is hard to get rid of but you need to have fruit and vegetables instead. Also quit eating foods that contain sodium. The sodium will cause water retention, which means you will be bloated.