如何减掉手臂赘肉Fast for Women

Fat is a complicated topic. There are many factors involved in how you gain fat and how you lose it. It has a lot to do with遗传学，这也影响where对你的身体，你是最有可能储存脂肪。那些地方是什么人通常是指作为他们的“问题区域”;尝试，因为他们可能，那顽固的脂肪是不会让步。

要怪就怪你的基因，但不放弃，以为losing your arm fat是完全失控的 - 事实并非如此。你有很多比你身体的热量平衡，这是你消耗多少卡路里与你有多少花费控制。你，独自一人，罐头create acalorie deficit，consuming fewer calories than you burn each day, which will cause your body to stop storing fat and start using it for energy.

你也可以在你的肌肉质量控制。多少卡路里，你吃多少你燃烧脂肪是亏损的很大一部分，但这样是建设肌肉。Muscle is metabolically active，much more so than fat. Having more muscle increases your静息代谢，所以你燃烧，即使你什么都没有做更多的卡路里。如果你做的工作，以建立肌肉群以及燃烧卡路里，你会更快地减掉脂肪了很多。

Here's something you definitely don't have control over:当你的身体，你的第一个减肥。你可以针对你刚才脂肪损失武器的想法是一个神话 - 你必须lose total body fat。That makes it hard to say just how long it will take to see noticeable results in your arms. You may see your legs and hips slim down first, but your arm fat may be slower to budge.

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所有的卡路里不等于创建，吃错食物可以破坏你的手臂脂肪损失的努力，无论你多么锻炼。事实上，研究表明，饮食起着显著更大的作用如何减肥不是锻炼手臂的脂肪损失。

在发表于2012年的一项研究肥胖，researchers assigned 439 overweight/obese women a weight loss regimen consisting of a low-calorie diet and no exercise, an exercise program and no diet or an exercise and diet program.

At the end of the 12-month trial, the diet-only group had lost an average of 8.5 percent bodyweight, while the exercise-only group had only lost 2.4 percent body weight. The group that followed alow-calorie diet plus an exercise program失去了最重 - 10.8％。

In addition to lowering your calorie intake, you have to choose the right foods. Whole foods fuel your body and are metabolized differently than processed foods.

According to贝丝·哈尼，DNP，FNP-C，assistant clinical professor at the University of California, Irvine, 100 calories of broccoli isn't metabolized in the same way as 100 calories of a sugary snack or soda.糖会导致一个范围的代谢适应的这导致肥胖和2型糖尿病，而西兰花提供必要的健康的新陈代谢膳食纤维等营养成分。

因此，选择你的卡路里明智。如果你想lose arm fat fast，你必须cut out sugary, refined and processed foodsthat offer little nutrition and have deleterious effects on your metabolic system.Fried, fatty foods在同一个类别。

Instead of these foods, focus on eating多吃水果和蔬菜，瘦肉蛋白from chicken, fish and beans. Consume moderate amounts of whole grains and low-fat dairy and small amounts of healthy fats from nuts, olive oil and avocado. These foods will keep you satisfied and make it easier to control your calorie intake, and they'll provide the nutrients you need to stay energized for your arm-fat-busting workouts.

你不能这样做有针对性的手臂运动燃烧手臂赘肉，就像你不能这样做仰卧起坐摆脱腹部脂肪。为了加深你与一个健康的饮食产生的热量赤字，就需要燃烧卡路里— the more the better. To burn more calories, you've got to move more and more vigorously.

这里的冷，硬的道理：显胖的损失往往需要更多的锻炼比人们想象。只需步行3英里一天不打算这样做，在大多数情况下。你必须为它工作。

如果你以前一直久坐不动，则可能需要start out with brisk walking,但一旦你建立健康的基础，它支付给离开自己的安乐窝。只是检查出一些从这些统计数据哈佛健康出版对卡路里的数量烧毁快走与做更多的具有挑战性的活动。在30分钟内，一个155磅的人会燃烧：

• 167 calories walking (4 mph)
• 372个卡路里运行（6英里）
• 372 calories cycling (14 to 15.9 mph)
• 372个卡路里泳圈（剧烈）
• 316calories rowing (stationary)

So what's it going to be? Running, cycling, rowing, stair climbing? If you can't keep up such a vigorous pace to start, tryinterval training,alternating periods of vigorous effort with periods of moderate effort.

例如，在跑步机上，你可以走4英里每小时90秒的速度，然后增加你的步伐到6英里每小时运行一分钟，然后重复间隔锻炼的持续时间。你可以逐步提高您的工作间隔的速度和持续时间。

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你已经了解到，有更多的肌肉质量可以帮助你更快地燃烧掉你的手臂的脂肪，你知道那个地方的培训是无效的。这里是打消另一个神话：做中等强度的力量训练是不会让你又大又笨重。它会使你的胳膊看起来色调，当你失去覆盖你瘦肌肉的脂肪。妇女谁想to build a lot of muscle mass typically do so through high-volume weight training, special diets and supplementation.

所以，不要相信这样做二头肌卷发与2磅的重物炒作。您的方式工作到10或15磅。就像与心，如果你真的想加快进程，你必须挑战自己。Of course, if you've never strength-trained, you will want to build the challenge gradually to avoid undue soreness and injury.

Start out with体重锻炼定位到您所有的主要肌肉群（不只是你的手臂）：深蹲，弓步，俯卧撑，桥，木板和supermans。掌握正确的形式，做two sets of eight to 15 reps for each exercise。

Gradually increase either your reps or your sets so that you really疲劳的肌肉by the end of your workout. That fatigue is a sign you've challenged your muscles enough to grow.

我们没有理由举重，如果你不想。大量的人得到有力撕下只是用自己的体重。但是，您可能会感兴趣的举重或只是在你的锻炼享受更多的品种。如果是这样，开始在程序中包含了几个加权练习，如深蹲壶铃，行，肩压力机，硬拉和flyes。