You are complexed by your arms so much so that you no longer dare to wear a dress or a short-sleeved t-shirt? Rest assured, it’s not a fatality ! It is true that our arms – like our thighs and our hips – are particularly favorable to fat storage, especially in women… But a few well-chosen exercises, associated with a balanced diet and a few lifestyle changes will help you regain firm, shapely arms. Follow the leader !
We are unfortunately not not all equal when it comes to weight gain. Indeed, the ease of gaining or losing body fat varies from person to person depending on many criteria, such as: age, gender, diet, physical activity, muscle density, genetics, metabolism, medical history, stress level, hormonal changes (pregnancy, birth control pill, menopause, etc.), etc. The distribution and storage of fat are also influenced by these factors: in some families, for example, there is a tendency to store more in the arms, legs, buttocks, etc.
As a reminder, the perfect body does not exist : we always have something to complain about about our height, the shape of our face, the quality of our skin, the color of our hair, etc. To be comfortable in your body, the important thing is to strengthen your self-esteem trying to forget the gaze of others ! If necessary, do not hesitate to ask for the support of a professional.
As a reminder, losing weight is a complex process. which is based on the concept of energy balance, i.e. the ratio between the calories we consume through our diet and the calories we expend through our physical activities and the functioning of our body. “When we expend more calories than we consume, our body begins to dip into fat reserves to compensate for the calorie deficit, thus leading to weight loss, explains Pauline Bruel, dietician. »
But, at the risk of disappointing you, targeted weight loss does not exist ! “It’s a very widespread idea, but unrealistic from a physiological point of view”, underlines Dr. Barrault, sports doctor. In other words, it is impossible to lose weight only in the arms (just as it is impossible to lose weight specifically in the chest, thighs, knees, stomach, love handles or calves). In fact, when we lose weight, our body tends to “lose weight everywhere” – and potentially a few arms. It is therefore possible to adapt your diet and your level of physical activity to lose weight and hopefully reduce the circumference of your arms and make them firmer. For that, call on certified experts who will be able to establish an appropriate action plan.
Bad news for gourmets… It’s impossible to lose arms without putting in some effort on the plate! However, there is no question of jumping on the unbalanced restrictive diets, “which can be the cause of deficiencies, frustrations, the yo-yo effect and eating disorders such as anorexia nervosa”, insists Pauline Bruel. In addition, weight loss must be gradual, because losing weight too quickly can have serious consequences on our body.
And the dietician summarizes: “To lose weight, you don’t necessarily have to eat less, but you have to eat better. Food must remain a source of pleasure!”.
To lose weight in a healthy and sustainable way, you must not neglect any essential nutrient (proteins, lipids, carbohydrates, vitamins, minerals, etc.). If necessary, reduce portions slightly and reduce your intake of bad fats and sugar. In parallel, do not skip any mealstake the time to chew well and don’t forget to drink at least 1.5 L of water per day to promote the elimination of fat. If necessary, do not hesitate to consult a nutritionist for rebalance your diet.
Nothing new under the sun : regular physical activity (at least twice a week) is essential to induce a calorie deficit and induce an overall weight loss. Sport makes it possible to increase muscle mass – and therefore to burn more calories during exercise and at rest.
Ideal for destocking? Focus on endurance and cardio sports which solicit the upper body and work the arms :
Don’t forget that it takes a minimum of 20 minutes of exercise to start burning stored fat and that it is essential to stretch well at the end of the session to refine the muscles!
And to target flabby arms even more, you can bet on muscle strengthening exercises. You can opt for exercises at home or in the gym, which require your body weight, rubber bands, specific machines, bars or dumbbells. As for exercises, alternate between push-ups, bench press, curls, dips, pull-ups or extensions.
Be that as it may, don’t hesitate to diversify your practices: the important thing is to choose a sport you like to train over time, without losing motivation!
Also, consider boosting your basal metabolism by increasing your daily energy expenditure : prefer the stairs to the elevators, get off a few bus or metro stops before your usual station, prefer cycling or walking, etc. As a reminder, according to the World Health Organization (WHO), you must take at least 10,000 steps a day to stay in shape, preserve your health and control your weight.
To maximize results, several tips may be helpful:
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