How to Get Rid of Underarm Flab in 4 Weeks

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To get rid of embarrassing underarm flab in four weeks, you must focus on triceps exercises, decrease your caloric intake and increase your aerobic exercise. By building muscle tissue and dropping body fat levels, you tone your underarms so that they are not jiggly. Incorporating primarily dumbbells, barbells and cable machines for your triceps exercises enables you to use progressively heavier weights, effectively and quickly getting rid of underarm flab.

Things You'll Need

  • Dumbbells
  • Barbell bench press
  • Flat exercise bench
  • Cable pulley machine
  • Cable pulley rope attachment
  • Treadmill
  • Elliptical
  • Stationary bike
  • Sprouted grain bread
  • Quinoa
  • Chicken breast
  • Alfalfa sprouts
  • Spinach
  • Tomatoes

Weights

  • Work your triceps on Mondays with two-arm triceps dumbbell extensions, close-grip triceps barbell presses and lying one-arm tricep dumbbell extensions. Use heavy enough weights that make completing six to eight repetitions per set challenging. Do six sets per exercise.

  • Train your triceps again on a Thursday or Friday with overhead cable triceps rope extensions, standing one-arm dumbbell extensions and triceps push-ups. Use moderate weight such that you can complete 10 to 12 repetitions per set. Do four sets per exercise.

  • Rest two to three minutes between each set.

Cardio

  • Incorporate one high-intensity interval training workout per week on Tuesdays such as sprinting for 20 seconds then walking for 1 minute and 40 seconds. Do this interval workout for a total of 20 minutes. Ensure that your sprint intervals are very difficult and your walking intervals are at a low intensity. Highly intense training burns a tremendous amount of calories during and after the workout, incinerating overall body fat, including your underarm fat.

  • Add two long-duration aerobic workouts per week on Wednesdays and Fridays such as running and walking on a treadmill for 60 minutes or doing a combination of 20 minutes each on the treadmill, bike and elliptical machines. By doing cardio for more than 20 minutes, your body taps into stored body fat.

  • Include a moderately challenging cardio routine on Saturdays such as a nonstop run on the treadmill for 30 minutes or a progressively challenging ride on the elliptical for 30 minutes. Moderate aerobic workouts enable you to combine the benefits of highly intense routines and long duration workouts.

Diet

  • Decrease your caloric intake by 500 to 1,000 calories per day, dropping your body fat by up to 2 pounds a week by simply cutting back on the calories you eat.

  • Replace processed foods with wholesome foods so that you feel more satisfied on a lower caloric intake, increasing the likelihood that you will stick to your dietary plan so that you can get rid of underarm flab in four weeks. For instance, use sprouted grain bread instead of whole wheat bread and enjoy quinoa with mixed veggies instead of plain white rice.

  • Eat lean protein such as chicken breasts instead of fatty proteins like chicken thighs, easily decreasing the number of calories you consume.

  • Add vegetables to your meals to help you feel full such as incorporating alfalfa sprouts, spinach and tomatoes in your sandwiches compared to just cheese and deli meat.

Tips & Warnings

  • Pair each triceps exercise with a biceps exercise to avoid muscle imbalances. For instance, instead of just sitting around for two minutes, do one set of a biceps exercise, catch your breath then do a set of the triceps exercise until you have completed all the sets for each exercise. Create a spreadsheet to keep track of your caloric intake. Start with your lower amount of calories per day and subtract your meals and snacks; this helps you easily see how many more calories you have to eat in a day and it helps you portion out your calories throughout the day. Consider planning your meals ahead of time as well to help you stick with your underarm-toning plan.
  • If you are new to weight training, begin with 5 and 10-pound dumbbells and three sets per exercise. Gradually easing into your triceps workouts reduces your risk of extreme muscle soreness.
  • Consult a physician if you have any medical issues before starting an unfamiliar health regimen.

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References

  • Exercise Prescription on the Internet: Weight Training Guidelines
  • Strength and Conditioning Journal; High-Intensity Interval Training: Applications for General Fitness Training; Brad Schoenfeld.
  • Strength and Conditioning Journal; Fat Burning; Bruce Craig, Ph.D.
  • ACSM’s Health & Fitness Journal; Your Clients Are What They Eat: Balancing Weight with Diet Part 1; Gary Miller, Ph.D.
  • Photo Credit Photodisc/Photodisc/Getty Images
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