Prevent Bat Wings and get Amor-Worthy Arms
When was the last time you checked the back of your arms? If you’re used to wearing tank tops, camisoles and loose-fitting tee shirts, you might not think about it much.
However, bat wings can creep up on you, especially if you’re a busy mom with a career. As you adjust to new lifestyles, it’s easy to gain fat and lose muscle, and that can wreak havoc with the sculpted look you want.
Take a moment to notice your upper arms. Do you have the start of batwings?
If you’re jogging with your dog and you notice the back of your arms jiggling, it’s not too late to do something about it.
How to Lose Arm Fat with Diet
The biggest part of any muscle toning plan will be your diet. If you want to lose excess fat and gain lean muscle, it’s time to start making some positive changes in your diet that will not only help rid you of your bat wings but also help your body shape up as a whole.
So often nowadays people are opting for fast and convenient diets that are working against their body goals to the point where it gives them a negative body image, bat wings included.
Our society has trained us to eat processed and fast foods because we live such busy lifestyles and it’s working against us!
Many people are eating these foods because they’re cheap and more affordable, but the fact is that, in the long run, you’ll spend more on doctor and hospital visits than you will on cheap fast food in the end.
In order to get rid of the bat wings, it’s time to ditch the drive-thru hamburgers and processed carbohydrates and add healthy, lean protein and nutrient-rich greens to your diet. Most dieticians and exercise health professionals agree that shaping up comes down to an 80:20 ratio. Eighty percent being your diet and twenty percent being exercise. That’s how important it will be to change your diet in order to slim down the bat wings.
When you go to the grocery store, opt for healthy proteins in the form of lean meats, poultry, fish, eggs, nuts, and beans in order to make your body feel fuller when you eat. This will stave off cravings as you go through your day.
The other food item to buy will be nutrient-rich vegetables and greens. They contain micronutrients that will help you to push fat through your system and help you gain needed muscle tone. It’s the muscle tone that’s going to rid you of the bat wings forever.
Lose Even More Fat through Cardio (Swimming!)
You’ll need to eat plenty of protein to help build muscle mass. At the same time, you’ll want to create a calorie deficit so you can burn the fat that hides your natural muscle curves. You can increase the calorie deficit by adding a cardiovascular exercise routine to your day. This can be as simple as taking the stairs at work or taking a walk on your break rather than catching up on gossip at the water cooler.
But if you really want to lose excess fat and get rid of those batwings at a more rapid pace, you’ll have to integrate a full-on cardiovascular training regimen. Cardiovascular exercises train all your skeletal muscles and can increase your heart’s endurance. You heart will start to pump more oxygen throughout your muscles which will allow you to refresh the cells in each of these muscles, including fat cells!
It’s a great way to get your whole system into shape and will definitely be a positive step towards getting rid of those bat wings. There are many different types of cardiovascular exercises like running, jogging, bicycling, swimming, or climbing. Consult your doctor first, but if you’re healthy enough, swimming is the glory exercise for toning your arms and burning fat throughout your body.
The beauty of swimming is that it combines an arm and leg workout into a full cardio routine. It’s the exercise that will roll all of your exercise needs into one. Another benefit of swimming is that most pools are kept at a relatively cool temperature. This means your body must work harder in order to keep itself at a normal body temperature range. That burns additional calories! Swimming is truly a full-body workout that will keep your body burning fat long after you’re done going for a few laps.
Many fitness centers offer lap pools and many cities offer pool services as well. Check your local listings or online to find out where your nearest pool is to start burning your way to arms without bat wings.
Just know that one of the minor hurdles with any cardiovascular regimen is burn out. When you start cardio training, be sure to set your expectations at a reasonable level. Know that you may only start with one lap and that’s okay! Everyone must start somewhere. Know that in a little time, you’ll be swimming laps around other people in the pool. Just have a realistic idea of what you would like to accomplish with your training and keep going. Those bat wings will be gone in no time.
Learn How to Get Rid of Bat Wings with Targeted Exercises
One of the best things you can do to help prevent or reverse batwings is to build the muscles under the skin and lose the fat. This requires a combination of diet and resistance training.
Resistance training is often not used by people who have little experience with exercise, but it’s a great way to burn calories and add muscle tone. Trust us, you won’t look too bulky if you add weights to your exercise routine. Even lightweight or bodyweight training will help you to shed fat and add muscle tone without adding much bulk, if any, to your figure.
There are plenty of targeted exercises to add to your routine, too. Gaoz Inc. can help show you a few to add if you are not sure where to start. The point is to work the muscles in your upper arms to exhaustion a few times a day to trigger the building of muscle mass. Using hand weights with military presses, bicep curls, and lateral lifts can help.
Before going into detail with any exercise it’s important to know the breakdown of any workout routine. There are two groupings when it comes to a routine and they’re called sets and repetitions or ‘reps’ for short.
A rep is the number of times you complete a full exercise within a set. If you’re doing a bicep curl, curling the weight in your hand from your hip to your shoulder would be one exercise or rep.
A set is a set number of repetitions you do at once. So, if I were going to do three sets of ten repetitions of bicep curls, I would curl the weight ten times to complete one set.
Now that you have a basis for a workout routine, let’s talk about one of the best exercises for getting rid of bat wings, military presses.
Military presses are simple. Just load a barbell or take two dumbbells in your hands and stand upright with your feet about shoulder width apart. Bend your knees slightly and rest the weights at chest level. Now lift or push the barbell or dumbbells above your head to the point where you almost lock your arms. Never lock your arms when doing an exercise.
Hold the weight there for one second and bring them back down to chest level. That’s one repetition. You’ll want to do around three or four sets of ten when you work out.
Triceps extension exercises are great for sculpting arms, too. If you don’t want to use hand weights, try some bench dips or triangle push-ups to work the back of your arms.
An easy way to help sculpt your arms is to play more. When you’re at the park with your kiddos, push them on the swings. Dangle from the monkey bars and maneuver your way across. Try a pull-up or two while your children play on the slides.
If you’re lucky enough to have a pet, using your arm muscles more can be easy. Instigate some games of fetch or catch by throwing Frisbees or balls for your dog. Tug-of-war is another pet-friendly game that requires you to use your arms more.
If you’re really into the idea of play, why not try a two-person kayak like the BKC TK122 tandem kayak?
You can let your dog come along with a Melior seat belt or one of your kiddos in a life jacket ride in the front so you have extra weight to move as you paddle around.
Keep Your Skin Supple
We lose our skin elasticity as we age, and that can contribute to the formation of batwings. However, there are some things you can do to keep your skin healthy and supple for as long as possible. Specialty lotions such as the Tightening Body Cream by Guam can help hydrate and smooth your skin.
Laser treatment can be effective for tightening loose skin on your upper arms, too.
This works by triggering your body to produce more collagen, although it might take a while for the results to show. In the meantime, you could try wearing arm-shaping sleeves.