Ah, arm fat. You know what it is. And let’s be honest. We all know we shouldn’t make a big deal of such things (all body types are beautiful, after all). But there is still a moment’s hesitation we all face when it comes to donning a cute spaghetti top or sleeveless dress. If there’s one word to describe arm fat, it would have to be stubborn. And no matter how much you control your diet or cut back on dessert, arm fat still seems to stay. Irritating, right? But before figuring out a way to reduce flabby arms muscles, it’s important to know what leads to the accumulation of arm fat.
Back to the tricep pushups and really activating those tricep muscles for toned arms.  If you need a rest, that's totally cool. Just take a break in the up position and maintain that plank form. This way you are still working your arm muscles just by holding your body weight up. So that's totally fine for some of our beginners out there. For those who are more advanced, we want you going as hard as you can and trying to hit that 15 to 20 reps. You're doing great.
If you want to lose weight and keep it off, you know that exercise should be an essential part of your routine. But the benefits of physical activity go far beyond just physical fitness. Increasingly, more and more research is showing that working out regularly can boost other aspects of your health as well, including cognitive function and emotional well-being.
Even when you have the best intentions, sometimes, it can be really, really hard to drag yourself to the gym. Whether your bed or brunch plans are calling your name, sidestepping workout plans is all too easy when you’re feeling tired, stressed, and your willpower is running dangerously low. Finding the motivation to work out doesn’t have to be about getting stronger or leaner. Sometimes those are goals, and sometimes they aren't, and there are a 1,001 other amazing reasons to lace up your sneakers or unroll your yoga mat that have absolutely nothing to do with losing weight. Here are 11 of our favorites.
FIT TIP: If you exercised on an empty or almost-empty stomach, you're probably feeling light-headed or even nauseated or headachy. Your immediate food fix: A high-carb nosh, like a banana or half a bagel, will refuel you and kick-start your recovery. And don't forget to drink plenty of water with your snack. Intense or long workouts can leave you dehydrated.

Get ready to win big at Go Fish. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning Exercise training increases size of hippocampus and improves memory. Erickson KI, Voss MW, Prakash RS, Basak C, Szabo A, Chaddock L, Kim JS, Heo S, Alves H, White SM, Wojcicki TR, Mailey E, Vieira VJ, Martin SA, Pence BD, Woods JA, McAuley E, Kramer AF. Department of Psychology, University of Pittsgurgh, Pittsburgh, PA, USA. Proceedings of the National Academy of Sciences. 2011 February 15;108(7):3017-22.. For this reason, research has linked children’s brain development with level of physical fitness (take that, recess haters!). But exercise-based brainpower isn’t just for kids. Even if it’s not as fun as a game of Red Rover, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults High impact running improves learning. Winter B, Breitenstein C, Mooren FC, Voelker K, Fobker M, Lechtermann A, Krueger K, Fromme A, Korsukewitz C, Floel A, Knecht S. Department of Neurology, University of Muenster, Muenster, Germany. Neurobiology of Learning and Memory. 2007 May;87(4):597-609..

Family relationships can benefit from exercise too. On days when the weather is nice the entire family may enjoy a walk or the couple a bike ride with the children in child seats behind the parents. If the family is involved in that very active phase of rearing young children, a parent's exercise break between work and child responsibilities will likely help them to be a calmer, more able parent.


Hop on the treadmill to look (and more importantly, feel) like a million bucks. On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person's perception of his or her attractiveness, that is, self-worth Longitudinal examination of the exercise and self-esteem model in middle-aged women. Elavsky S. Department of Kinesiology, Pennsylvania State University, University Park, PA, USA. Journal of Sport and Exercise Psychology. 2010 December;32(6):862-80. A longitudinal assessment of the links between physical activity and self-esteem in early adolescent non-Hispanic females. Schmalz DL, Deane GD, Birch LL, Davison KK. Journal of Adolescent Health. 2007 December;41(6):559-565.. How’s that for feeling the (self) love?
Complete sit-up pullovers. Sit-up pullovers will work your triceps and abs and help you burn fat. Hold a weight in each hand and lie on an exercise mat with your arms extended directly above you. With your knees bent and your feet flat, slowly curl your body up to lift your head, shoulders, and back off the ground. Keep your arms up and move them in a smooth arc-like motion towards your knees. Hold this position for one second, then lower yourself back down. Do 2-3 sets of 10-15 reps.[4]
HOW TO DO IT: Start in a bent-knee push-up position with your palms underneath your shoulders and knees bent at 90-degrees. Kick your right leg in front of you and assume a one-arm, one-leg hip bridge. Hold for one count, then reverse the movement and repeat on the other side. Move at a slower, more-controlled pace if it’s difficult, or even try a modified version called “sit-throughs,” where you sit on the outside of your hip as you move to each side.
But back to why you’re here. While there’s no magic trick for how to get rid of arm fat, there are certainly some ways help you along your way to the defined arms you desire. The 8fit Pro app also has workout programs that target specific body parts like your arms. See it as a form of pottery; you’re looking to shed the excess material before you get into chiseling the fine, intricate details. We’ll go into more detail below.
But back to why you’re here. While there’s no magic trick for how to get rid of arm fat, there are certainly some ways help you along your way to the defined arms you desire. The 8fit Pro app also has workout programs that target specific body parts like your arms. See it as a form of pottery; you’re looking to shed the excess material before you get into chiseling the fine, intricate details. We’ll go into more detail below.
Being there for our loved ones and enjoying as many special moments together as we can — that’s what life really is all about. Keeping your body happy and healthy to help you live a longer, fuller life is one of exercise’s biggest benefits. Therefore, it’s great news that research published in 2012, which studied more than 650,000 people, found that 150 minutes of moderate exercise (or about half hour five days a week) increases your life span by 3.4 years. (14)
Additionally, make sure you stay active and keep moving to get your cardio up. When working out, focus on bigger muscle groups like the quads, glutes, back, and chest, rather than the smaller muscles like the triceps, or biceps. This will lead to a higher expenditure of energy, which will, in turn, lead to increased fat loss. Once you’ve achieved your desired approximate silhouette, the tips below will help refine your shape further.
Maybe you exercise to tone your thighs, build your biceps, or flatten your belly. Or maybe you work out to ward off the big killers like heart disease, diabetes, and cancer. But how about sweating to improve your mind? "Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning," says Harvard Medical School psychiatrist John Ratey, author of the book, Spark: The Revolutionary New Science of Exercise and the Brain. "Even 10 minutes of activity changes your brain." If you need a little extra incentive to lace up those sneakers, here are five ways that exercise can boost your brainpower.
Are you constantly misplacing your keys or struggling to recall names? Exercising regularly can help jog your memory. A 2014 study found that aerobic exercise, like running or swimming, boosts the size of the hippocampus, the part of the brain responsible for memory and learning, in women with a recognized risk factor for dementia. (9) Besides looking to brain food to boost your memory and mental skills, start breaking a sweat!

The furniture should be at least 2 feet higher than the ground. You should have 3 feet of free space in front of the item, to perform this exercise with ease. Face away from the furniture and place your hands on it. Your arms should be shoulder width apart. Move three to four steps away from the furniture; keep your upper body straight. This is your starting position. Bend your knees to match the furniture. Bend your elbows and move your whole body to the ground, the aim is to touch the floor. Come back into your normal position. You need to do 3 sets of 20 reps, every day. This is undoubtedly one of the best exercises to do to lose weight fast.
Downward dog is another Sun Salutation pose that tones the arms. For this pose, your body will form a reverse V-shape with your heels pressed down or close to the floor and your hands flat on the floor. Ideally, your spine will follow a straight line toward the ground with your hips pressed back. You may need to bend your knees to keep your body in the reverse V-shape.
“Inactivity is associated with increased risk for a number of cancers, including colon and breast cancer,” McCleary says. “Exercise has been linked with a decreased risk of developing cancer, death from cancer, and recurrence of certain cancers.” The suggested mechanisms at play include exercise’s beneficial effects on the immune and surveillance systems that detect and kill cancer cells, improved cardio-respiratory status, improved hormonal profiles, weight maintenance, and other beneficial metabolic effects, he says.
Demoing the moves below are Cookie Janee, a background investigator and security forces specialist in the Air Force Reserve; Amanda Wheeler, a certified strength and conditioning specialist and co-founder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies; and Crystal Williams, a group fitness instructor and trainer who teaches at residential and commercial gyms across New York City.
Are you constantly misplacing your keys or struggling to recall names? Exercising regularly can help jog your memory. A 2014 study found that aerobic exercise, like running or swimming, boosts the size of the hippocampus, the part of the brain responsible for memory and learning, in women with a recognized risk factor for dementia. (9) Besides looking to brain food to boost your memory and mental skills, start breaking a sweat!
Don’t be afraid of weights. After all, muscle burns more calories than fat. Do you want to know how to lose arm fat? Start with dumbbells, says Dede Lagree, who has worked with Angel Elsa Hosk and is the owner and head trainer at Lagree Fitness Studio. For Lagree’s arm-toning workout, choose a pair of dumbbells that you can safely lift at least 20 times. But pick a weight that challenges you: Your arms should feel that 20th rep! Don’t have dumbbells? Substitute soup cans or water bottles, Lagree says. Check out all the great body changes you get from lifting.
Lie on your back with the knees bent and feet flat on the floor, approximately hip-width distance apart. Lift the left leg up so that the leg is straight and the thighs are parallel. As you exhale, keep the core engaged and lift the hips off the floor. Hold for one to two seconds, and slowly lower down to starting position. Complete 10 to 12 reps on the right side before switching to the left.
It zaps anxiety. Ever notice that you can start a workout feeling stressed and anxious, and end it feeling good? It isn't in your head. Or, actually, it is: According to a new study from Princeton University, exercise appears to change the chemistry of the brain by causing the release of GABA, a neurotransmitter that helps quiet brain activity and minimize anxiety. The study found that people who ran regularly had a low reaction to stressful situations, even if they hadn't run in more than 24 hours.
Those buff lab rats might be smarter than we think. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve overall brain performance Aerobic exercise is the critical variable in an enriched environment that increases hippocampal neurogenesis and water maze learning in male C57BL/6J mice. Mustroph ML, Chen S, Desai SC, Cay EB, DeYoung EK, Rhodes JS. Neuroscience Program, The Beckman Institute for Advanced Science and Technology, University of Illinois at Urbana-Champaign, Urbana, IL, USA. Neuroscience. 2012 September 6;219:62-71. Aerobic exercise improves hippocampal function and increases BDNF in the serum of young adult males. Griffin EW, Mullally S, Foley C, Warmington SA, O’Mara SM, Kelly AM. Department of Physiology, School of Medicine, University of Dublin, Trinity College, Dublin, Ireland. Physiology & Behavior. 2011 October 24;104(5):934-41.. Ready to apply for a Nobel Prize? Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning. Smarty (spandex) pants, indeed.
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