How to Reduce Arm Fat

Women are always looking to learn how to reduce arm fat. This is especially true in the spring and summer as popular fashion includes many sleeveless options. Having to carefully select your clothes due to an embarrassing physical feature is one of the most stressful parts of shopping for a woman.

How you attempt to reduce arm fat depends on your BMI. If you BMI is over 25, you should combine a general exercise program and diet plan in addition to the specific arm exercises listed later in this article.

Even if your BMI is in the low 20’s, the best approach is to strive to achieve a healthy body tone body with overall weight and cardio training along with a calorie restricted diet to provide better arm definition.

Nutrition Assessment

There are several items to keep in mind while losing weight. One is that your body still requires adequate basic nutrition on any diet. For example severe caloric reduction does not usually result in successful long-term weight loss. When the body is denied nutrition it often goes into what is referred to as starvation mode. During this process the body will store most everything that is consumed. It is essential to consume calories that provide the required daily requirements of vitamins and minerals.

Additional nutrition tips to reduce arm fat:

  • It is important to drink plenty of fresh water every day. Water is an essential soldier in the body’s battle against toxins. Fatty tissue is considered a toxin and an abundance of toxins causes premature aging.
  • Include lots of fresh fruits and veggies in the diet. Both contain large amounts of vitamins and minerals, especially in the fresh, raw form
  • Avoid processed grains and snacks. It is better to consume whole grains instead. For example, eat whole grain, pasta and rice instead of over processed white rice or enriched pasta. Enriched is very often a misnomer.
  • Lean meats not only help individuals reduce body fat, they are good for heart health. Lean chicken and fish have large amounts of pure, complete proteins. Fish contains omega-3s and, again depending upon the method of preparation, almost no Trans fats.
  • On a vegan note, there are numerous foods that may be consumed to receive appropriate amounts of healthy protein. Beans and whole grain rice are commonly suggested. A couple other recommendations that are rising in popularity are soy and quinoa.

Exercises to Eliminate Arm Fat

Eliminating the flab on the back of the arm should not be considered a spot treatment. All fat burning exercises actually will remove body fat evenly around your entire body. So your first step in exercising to eliminate arm fat is to start a consistent 30 minute per day cardiovascular workout.

How to Reduce Arm Fat with toning exercises:

  • Simple, traditional push-ups are an excellent exercise to tone triceps. Many women neglect this exercise and tend to stick to sit-ups. They believe that incorporating push-ups into an exercise routine will cause them to appear bulky or too muscular. This is not true and is one of the best exercise to tone the arms.
  • Dips also target the back of the arm. Start by placing the palms of the hands on the edge of the seat on a stable chair which has been situated behind the back. Slowly lower the body to the floor then raise it again. This should cause a stretching sensation and a tautness in the back of the arm. The best goal is to aim for doing this one full minute at a time.

Shoulder Impingement Exercises

Shoulder impingement exercises are specially targeted exercises for people suffering from shoulder impingement syndrome. This syndrome is when the rotator cuff tendons of the shoulder are spasmodically trapped and compacted while moving. The resulting injury is to the bursa and/or shoulder tendons. This can be an extremely painful condition which can limit your ability to complete normal daily activities.

This condition generally does not take place during normal movement of the shoulder. It occurs from a sudden injury which many times are sports related. The injured tendons will become swollen and inflamed. This is often referred to as rotator cuff tendonitis. In the case that the bursa is swollen and inflamed, the condition is referred to as bursitis. In some situations, a person can suffer tendonitis and bursitis at the same time.

Causes of Shoulder Impingement Injuries

  • Commonly caused by repetitive motion in sports related activities. Some of these include volleyball, tennis, and baseball.
  • Anatomical or structural abnormalities such as a curve shaped acromion, which causes the subacromial space to be narrowed, can result in this condition.
  • Shoulder instability may result in this or similar disorders. This usually occurs in young athletes because the shoulder structures are not effective in properly stabilizing the humeral head inside the socket during repetitive overhead motions.

Shoulder Impingement Signs and Symptoms

  • Severe pain may occur when the arm is held at shoulder height and/or when raising the arm above the head.
  • The pain may radiate from the shoulder to the elbow and back.
  • Patients may present with varying degrees of discomfort when attempting to lie on the afflicted shoulder.
  • As this condition worsens individuals may suffer from pain and discomfort even during rest periods.
  • The shoulder may be very weak when attempting to lift items or reach for them.
  • Patients will usually present with a lack of motion range which progressively worsens, if left untreated.

Effective Treatment

The most common form of treatment is rest and anti-inflammatories to reduce the swelling as well as alleviate the pain. If this program is unsuccessful, it is recommended that patients undergo a period of physical therapy and, perhaps, steroidal injections. The most commonly prescribed steroidal injection is cortisone and a local anesthetic is sometimes used. Physicians occasionally suggest surgery, if non-invasive treatments are not successful.

Shoulder Impingement Exercises

Physical therapy programs generally focus on stretching to increase range of motion within the shoulder. Once this begins to effectively produce results patients are asked to move onto strengthening exercises. Some examples of shoulder impingement stretching exercises are listed below.

  • Position the forearm against a stable point such as the corner of a wall or a doorframe. Stretch the chest muscles by carefully leaning forward and turning away from the fixed point position. Hold this position for approximately 30 seconds and slowly repeat 3 times. This should not cause any pain. If it does, it is best to consult a medical professional for advice before continuing.
  • Position the back of one hand on the lower portion of the back. Using the opposite hand gently and slowly pull the elbow forward. This should cause a gentle stretching sensation, but no pain. Hold this position for about 30 seconds and repeat the process 5 times.
  • Grip an object that is above the head such as a doorframe. Gently move forward and the front area chest and shoulder muscles. Hold the position for approximately 30 seconds and repeat 3 times. Again, there should be no pain involved, only a gentle stretching sensation.
  • Extend the arm across the chest and carefully pull it taught with the opposite. The stretching sensation should be felt toward the back of the shoulder; however, no pain should be experienced. Hold the stretched position for around 30 seconds and repeat 3 times.

It is crucial, as mentioned above, that the person does not experience any type of pain while performing these exercises. If pain is experienced, the individual should seek medical attention. If this type of injury remains undiagnosed and untreated, the condition is unlikely to improve.

Strengthening shoulder impingement exercises are usually recommended after the shoulder has been successfully stretched and most of the pain has discontinued. It is important not to overwork the injured area. Many times simple rest can be enough to heal the shoulder. Most strengthening exercises involve either light weights or fitness bands. These should only be performed while under a medical professional’s care or further serious injury could result.


Acupuncture for Weight Loss

Millions of Americans are overweight and spend billions of dollars each year on various weight loss programs. Unfortunately, many fail as losing weight can be very difficult for some people for a variety of reasons. If you are one of the millions who have tried and tried yet continue to fail to lose the weight you desire, consider acupuncture for weight loss. This non-traditional method has been shown in medical studies to help people lose those stubborn pounds.

Acupuncture and Weight Loss Explained

Acupuncture entails the insertion of fine, sterile needles at particular body points. These needles act to rouse the release of endorphins that is known to be the body’s natural “feel good” hormones.

This produces a soothing, calming effect, which neutralizes the need for extreme eating brought about by constant worry, aggravation or anxiety. With this technique used, it calms those who are troubled and aids them in losing weight without using drugs.

Studies have shown that when you combine acupuncture with traditional diet and exercise programs patients who are seeking significant weight reductions are more successful than those following diet and exercise alone.

In traditional Chinese medicine, the belief is that extreme weight gains are originated by imbalances in your body due to malfunctioning spleen and liver organ. Practiced acupuncture practitioners will focus on specific body areas for effective weight loss.

What to expect?

Acupuncture healing has been designed to fit the goals of individuals. Specific points on your body will be selected for general well being with the purpose of boosting the distribution of the blood and vital energy while calming the nervous system.

The acupuncturist will begin by carrying out an assessment which includes understanding your medical history and your personal health goals.

Once a full pre-assessment is complete, the acupuncturist will develop a program personalized to you. They will have you lie down to relax and begin inserting tiny, thin needles into various areas of your body that relates to lessening your appetite and escalating your metabolism.

You will not feel pain or discomfort. Most people describe feeling tingly and momentary pressure which quickly fades. Once the needles have been placed, you will lie quietly and relax for 30 minutes.

This procedure for lose weight is more effective with a minimum of 10 treatments which is completed over several weeks.

Benefits using of Acupuncture for Weight Loss

The most significant benefit of using acupuncture is that there are no harmful side effects and no addictions. This is a completely natural, safe way to provide you with the following:

  • Enhance your effort in losing weight
  • Improves your digestion system
  • Will help you to feel more relaxed and calm
  • Addresses the mental aspects of weight

Common Target Points

Many target points that are used in acupuncture are on your ears. The ear has several points that relate to all your major organs in your body.

Ear Points

The following are common points used with acupuncture.

Shenmen: This part of the ear is used to still the spirit.
Mouth: This is the controlling point of overeating.
Small Intestine: This strengthens your spleen and supports a healthy digestive system.
Hunger points: Used to alleviate hunger and control obsessive eating.
Endocrine points: Helps to improve your metabolism

Final Comments

Using acupuncture for weight loss may not be for everyone, however if you have tried and failed other options and you believe stress and emotions are making it difficult to lose weight than consider this option. Acupuncture is a great way to stay motivated to lose weight.

This all natural technique can help you lose weight when combined with a balanced diet and exercise plan. As with all medical conditions, always seek the advice of your family doctor before beginning acupuncture treatments in reaching your goal.

Honey and Cinnamon Weight Loss

Many people struggle to lose weight in our modern day society where convenience always trumps health. If you also struggle with this daily battle, you may be interested to learn how many people find that including honey and cinnamon in their diet can help them lose weight. However the big question remains with these two common kitchen ingredients, of just how does this work?

Honey and Cinnamon Weight Loss

When it comes to losing weight people will try anything and with so many diet programs available these days (which many are scams), it’s hard to pick the best weight loss plan for you.

According to research, people who drink tea with cinnamon and honey 3 times a day can loose up to 2 pounds per week. Previous research on cinnamon suggests this works because the cinnamon can actually help manage your weight by enhancing your digestion system and normalizing your blood sugar and insulin levels.

Now before you run to the kitchen to make a cup of tea, let’s review some important additional details.

Is your honey really honey?

In 2011, a US study of the honey sold at popular grocery stores found that many bottles of ‘100% pure honey’ was not really pure honey and unfortunately only the state of Florida and the European Union actually regulate honey purity.

So the next time you choose your favorite honey from the store, make sure to read the label ensuring that the only ingredient used is honey, and if you can get raw unpasteurized even better.

Dietary benefits of honey and cinnamon

Cinnamon and honey are common ingredients we use in many meals.

The following nutrients are found in honey:

  • Vitamin B6
  • Thiamin
  • Niacin
  • Riboflavin
  • Pantothenic acid
  • Amino acids.

Cinnamon contains vitamin A, K, calcium and fiber.

Benefits of Honey and Cinnamon for your health

There are not only nutritional values when using these ingredients and they have several health benefits that should be considered while taking it.

Immune System: These two ingredients combined are great for your immune system. It prevents you from flu, viruses and colds. The antioxidants’ found in both ingredients combined together combats your body’s organ system.

Diabetes: Antioxidants are found in cinnamon and encourages glucose out of the bloodstream and into your cells where it’s needed as a functional energy source. Small studies have shown it improves type 2 diabetes.

Weight Loss: According to recent studies a mixture of cinnamon and honey with warm water has been considered a good weight loss drink, but it should be noted that the study also recommended it be combined with a proper diet and exercise in creating a healthy lifestyle.

Selecting the Best Cinnamon

Various types of cinnamons are available on the market and they are not all created equal. The best type of cinnamon is Ceylon cinnamon as this specific version has shown to be the most effective at regulating blood sugar while you should avoid cinnamon that contains coumarin. Coumarin is a extremely fragrant and floral that can damage the kidney in high doses over a long period of time.

Honey and Cinnamon Weight Loss – Final Comments

Weight control is always easier when your blood sugar and insulin levels are stabilized, while your digestive system is working great. This combination will provide you the energy and improved glucose regulation which will help support while you eat a sensible and balanced diet.

With research indicating that honey and cinnamon can provide you with health benefits including weight loss, start brewing your favorite caffeine free tea 3 times a day to enjoy the benefits.


How to Get Rid of Chubby Cheeks

Having chubby cheeks is cute as a baby but not as an adult. Adults with chubby cheeks are naturally self-conscious about their puffy cheeks as it suggests a lazy lifestyle and can even create an illusion of increased weight elsewhere on their bodies. While the bone structure of your face is hereditary and can not be changed, there are many things you can do to help reduce any extra flesh and fat stored on your cheek bones. Follow this comprehensive plan to get rid of chubby cheeks.

4 Keys to Get Rid of Chubby Cheeks

  • Reduce Water Retention
  • Reduce Calorie Diet
  • Increase Overall Exercise
  • Facial Exercises

Beta Switch Diet

Reduce Water Retention

People with chubby cheeks may be retaining water. This extra water must go somewhere in the body and it could be landing on your face. Here are several tips to reduce water retention:

  1. Continue to drink water. It may sound odd but if you follow the rest of these tips, drinking at least 60 ounces of water per day will help keep your body’s fluid levels in balance with rapid turnover.
  2. Limit salt and sodium. A high sodium diet can cause your body to retain water. Check the packages of all processed foods closely, most processed foods will have very high levels of sodium for extra flavor and improved shelf life.
  3. Avoid caffeine and alcohol. These drinks are strong diuretics which will cause your body to defend it’s water supply by retaining every drop it can causing bloating and water retention.
  4. Eat a diet that includes foods that act as a natural and gentle diuretic. Examples include celery, carrots, cucumbers, lettuce, beets, and apples.
  5. Supplement your diet with additional vitamins known to support reduced fluid retention. B-Vitamins: B1, B5, and B6 will also help natural flush excess water from your body in addition to the minerals: calcium, magnesium, and potassium.

Reduced Calorie Diet

If your BMI is over 25, you will likely be able to reduce the appearance of your chubby cheeks by reducing your overall weight. The best way to accomplish this is with a combination of calorie reduction and physical exercise. If your weight has been relatively stable in the recent month, a good rule of thumb is to target a 300 to 400 calorie reduction.

Calorie reducing tips:

  1. Keep a food journal to track daily calories
  2. Eat almonds and dried fruit as a midday snack alternative
  3. Leave the last 2 bites of your dinner every night. It adds up!
  4. Go no whip and opt for soy milk in your Starbucks

Most people who reach a BMI in the low 20’s do not have chubby cheeks. Once you have reached a low BMI, the other 3 tips will help specifically target any remaining cheek fat.

Increase Overall Exercise

Similar to reducing your daily caloric intake, exercise for people with BMI’s over 25 will help reduce overall body fat which will include the face. The best fat burning exercises elevate your activity and pulse rate to a modestly elevated level (110 to 130 heart beats per minute) for a sustained period of time. It’s best to start slow and consult a healthcare professional before starting an exercise routine. If you currently do not get much exercise, even brisk walking for 30 minutes a day, 4 times a week can have a significant impact over the course of a few weeks. The key is to assess your current activity level and look for ways to burn an extra few hundred calories each day.

Do you have other “Trouble Spots”? Read more about losing back fat, reducing arm fat, and how to lose neck fat..

Facial Exercises

If after trying the first 3 more general fixes for how to get rid of chubby cheeks, you still have not seen the results you wanted, try these super targeted facial exercises. These exercises are a bit odd but they can be done at night or in the morning in the privacy of your own home. The exercises target key facial muscles to help tone and tighten your cheeks.

Chubby Cheek Exercises:

  1. “XO” exercise: Clearly pronounce the letter X followed by the letter O. Repeat 15 times, rest, and repeat 2 additional sets. The face is challenged to move in very distinct and difficult ways that will target the facial muscles.
  2. Fish Lips: Pull your cheeks into towards your tongue, hold for 2 seconds and release. Repeat 10 times, relax, and repeat 2 additional sets. This exercise directly targets your cheeks by helping to tone and train your cheeks to pull inwards.
  3. Endurance Smiling: Making a big smile and holding it can be quite the physical challenge. What starts as a very simple action will quickly become very challenging after 20-30 seconds. Attempt to hold a BIG smile for a full 60 seconds, rest, and repeat 2 or 3 more times.
  4. Mouth of Air: Fill your mouth full of air and rotate it around the inside of your mouth every 10 seconds. Move it from cheek to cheek and to the area directly above and directly below your mouth. Continue to breathe normally through your nose so you can continue this exercise for at least 60 seconds. This provides a great overall facial workout as your muscles pushes and forces the air into the small pockets of your mouth.

Beta Switch Diet
Finally, a great secret exercise you can do any time is chew gum. To maximize the effect, use several sticks of gum at once as this will give your jaw a tougher workout.