It may be tough but there are numerous ways to achieve a smaller arms. We’ve rounded up six ways to slim and tone your arms without any gimmicks from an infomercial and without surgery.
1. Boost Your Protein Intake
While maintaining a balanced diet is key for weight loss, ensure that your diet includes plenty of protein-rich foods. Regular exercise can help add definition to your arm and extra protein can enhance your results. Protein has been found to increase synthesis by up to 25 percent, allowing you to build stronger muscles faster.
2. Focus on Cardio
You’ve probably heard it before – you can’t spot reduce. While it’s not possible to remove excess fat just on your arms, you can lose it all over. Cardio is one of the most effective ways to shed fat and tone your body. Cardio comes in all forms, from walking and running to swimming and cycling (tip: use a bike sharing app).
3. Workout Early in the Day
If you’re going to work out, you might as well make the best of it. Some studies have found that working out early in the day, even before breakfast, helps to burn up to 20 percent more fat then consuming food later in the day. Even if it means waking up 15 to 30 minutes early, try to fit a workout into your morning routine.
4. Try Weightlifting
Once you’ve lost the weight, it’s time to tone up. Exercising with weights it’s a good way to tighten up the extra jiggle on your arms leftover from your weight loss endeavor. Start with light weights of about 2 to 5 pounds, and gradually move onto heavier weights. Be sure to practice proper posture when lifting weights to prevent injuring yourself.
5. Reduce Your Calorie Intake
Reducing your calorie intake is one of the simplest things you can do to slim your arms. Losing weight comes down to basic math – you need to burn more calories than you consume. Start by cutting down your daily calorie intake by 500 calories. You can also burn more calories through physical activities such as sports or exercise.
6. Try the Fire and Ice Program
If proper diet and exercise are not showing the result you are looking for, you may also consider non-invasive fat removal procedure. Known as Fire and Ice, this fat reduction program consists of two highly-effective treatments – Vanquish and Cryolipolysis.
Vanquish is the Fire program. It is an FDA-cleared procedure that targets stubborn fat using selective radiofrequency (RF) that heats the fat cells triggering natural cell death (apoptosis). Only the fat cells are targeted as fat has a different resistance level than other tissues. This means that fat can retain more heat which is needed for effective fat reduction.
The actual treatment goes by using a panel applicator that treats the stubborn fat on the arms without even touching the skin. The result is a noticeable circumference reduction of your arms. At least four to eight sessions of Vanquish are need to get good results.
For the Ice program, Cryolipolysis or fat freezing has been well-known nowadays thanks to the discovery that fat cells naturally die once exposed to very cold temperature. Once the fat cells die, they are naturally metabolized by your body over time.
CoolSculpting and Z Lipo are two of the popular and effective fat freezing procedure in the market. Both devices use small applicators that suction in the fat bulge on the upper arms. One of the main difference is Z Lipo can use two applicators in one session whereas CoolSculpting only has one. Both CoolSculpting and Z Lipo are great in targeting pockets of fat like the arms that are resistant to diet and exercise.
In conclusion, there is still no substitute for diet and exercise to have a slim and toned arms. However, for stubborn arm fat that do not want to go away despite of rigorous exercise routines, undergoing a fat removal treatment without surgery may help. With Vanquish combined with either Z Lipo or CoolSculpting in Singapore, sculpted arms are just a few treatments away.
To know if you are a good candidate for the Fire and Ice program, contact Cutis Laser Clinics in Singapore and schedule your body assessment and consultation with our Harvard-trained aesthetic doctor, Dr. Sylvia Ramirez.