How do I lose weight in my arms without getting bulky?
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Weight loss is a tricky topic. Lots of people are unhappy with their present weight, but most aren't sure how to change it — and many would be better off staying where they are. You may want to look like the models or actors in magazines and on TV, but those goals might not be healthy or realistic for you. Besides, no magical diet or pill will make you look like someone else.
So what should you do about weight control?
Being healthy is really about being at a weight that is right for you. The best way to find out if you are at a healthy weight or if you need to lose or gain weight is to talk to a doctor or dietitian. He or she can compare your weight with healthy norms to help you set realistic goals. If it turns out that you can benefit from weight loss then you can follow a few of the simple suggestions listed below to get started.
Weight management is about long-term success. People who lose weight quickly by crash dieting or other extreme measures usually gain back all (and often more) of the pounds they lost because they haven't permanently changed their habits. Therefore, the best weight management strategies are those that you can maintain for a lifetime. That's a long time, so we'll try to keep these suggestions as easy as possible!
Make it a family affair. Ask your mom or dad to lend help and support and to make dietary or lifestyle changes that might benefit the whole family, if possible. Teens who have the support of their families tend to have better results with their weight management programs. But remember, you should all work together in a friendly and helpful way — making weight loss into a competition is a recipe for disaster!
Watch your drinks. It's amazing how many extra calories can be lurking in the sodas, juices, and other drinks that you take in every day. Simply cutting out a couple of cans of soda or switching to diet soda can save you 360 calories or more each day. Drink lots of water or other sugar-free drinks to quench your thirst and stay away from sugary juices and sodas. Switching from whole to nonfat or low-fat milk is also a good idea.
Start small. Small changes are a lot easier to stick with than drastic ones. Try reducing the size of the portions you eat and giving up regular soda for a week. Once you have that down, start gradually introducing healthier foods and exercise into your life.
Stop eating when you're full. Lots of people eat when they're bored, lonely, or stressed, or keep eating long after they're full out of habit. Try to pay attention as you eat and stop when you're full. Slowing down can help because it takes about 20 minutes for your brain to recognize how much is in your stomach. Sometimes taking a break before going for seconds can keep you from eating another serving.
Avoid eating when you feel upset or bored — try to find something else to do instead (a walk around the block or a trip to the gym are good alternatives). Many people find it's helpful to keep a diary of what they eat and when. Reviewing the diary later can help them identify the emotions they have when they overeat or whether they have unhealthy habits. A registered dietitian can give you pointers on how to do this.
Eat less more often. Many people find that eating a couple of small snacks throughout the day helps them to make healthy choices at meals. Stick a couple of healthy snacks (carrot sticks, a low-fat granola bar, pretzels, or a piece of fruit) in your backpack so that you can have one or two snacks during the day. Adding healthy snacks to your three squares and eating smaller portions when you sit down to dinner can help you to cut calories without feeling deprived.
Five a day keep the pounds away. Ditch the junk food and dig out the fruits and veggies! Five servings of fruits and veggies aren't just a good idea to help you lose weight — they'll help keep your heart and the rest of your body healthy. Other suggestions for eating well: replace white bread with whole wheat, trade your sugary sodas for lots of water and a few cups of low-fat milk, and make sure you eat a healthy breakfast. Having low-sugar, whole grain cereal and low-fat milk and a piece of fruit is a much better idea than inhaling a donut as you run to the bus stop or eating no breakfast at all! A registered dietitian can give you lots of other snack and menu ideas.
Avoid fad diets. It's never a good idea to trade meals for shakes or to give up a food group in the hope that you'll lose weight — we all need a variety of foods to stay healthy. Stay away from fad diets because you're still growing and need to make sure you get proper nutrients. Avoid diet pills (even the over-the-counter or herbal variety). They can be dangerous to your health; besides, there's no evidence that they help keep weight off over the long term.
Don't banish certain foods. Don't tell yourself you'll never again eat your absolutely favorite peanut butter chocolate ice cream or a bag of chips from the vending machine at school. Making these foods forbidden is sure to make you want them even more. Also, don't go fat free: You need to have some fat in your diet to stay healthy, so giving up all fatty foods all the time isn't a good idea. The key to long-term success is making healthy choices most of the time. If you want a piece of cake at a party, go for it! But munch on the carrots rather than the chips to balance it out.
Get moving. You may find that you don't need to cut calories as much as you need to get off your behind. Don't get stuck in the rut of thinking you have to play a team sport or take an aerobics class to get exercise. Try a variety of activities from hiking to cycling to rowing until you find ones you like.
Not a jock? Find other ways to fit activity into your day: walk to school, jog up and down the stairs a couple of times before your morning shower, turn off the tube and help your parents in the garden, or take a stroll past your crush's house — anything that gets you moving. Your goal should be to work up to 60 minutes of exercise every day. But everyone has to begin somewhere. It's fine to start out by simply taking a few turns around the block before bed and building up your levels of fitness gradually.
Build muscle. Muscle burns more calories than fat. So adding strength training to your exercise routine can help you reach your weight loss goals as well as give you a toned bod. A good, well-balanced fitness routine includes aerobic workouts, strength training, and flexibility exercises.
Forgive yourself. So you were going to have one cracker with spray cheese on it and the next thing you know the can's pumping air and the box is empty? Drink some water, brush your teeth, and move on. Everyone who's ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don't look back. Avoid telling yourself that you'll get back on track tomorrow or next week or after New Year's. Start now.
Try to remember that losing weight isn't going to make you a better person — and it won't magically change your life. It's a good idea to maintain a healthy weight because it's just that: healthy.
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Do high rep exercises. 3 sets of 15's.
try doing push ups but not to much nd drink milk
lighter weights and more reps.
Exercise you arms basically. Maybe cut something you consume that isn't necessary out of your diet. At first your arms may get bulky but if you continue to work them they will slim down.
Speed walk. Or walk as fast as you can. Wear light wrist weights and swing your arms. It won't just work for your arms, but your whole body.
many many many reps with a light weight.
if you're a girl, you don't have enough testosterone to become bulky (in most cases). If the women in your family are muscular, then you may have to worry...but lots of reps with a lighter weight (3-8 lbs) will do the trick.
Don't worry about it. I have never said to myself that girl has fat arms, nor have I ever heard any of the guys say it.
Spot reducing doesn't work. You can tone up your muscles and that will give the impression of skinnier arms. Unless you are doing steroids, you do not have to worry about becoming bulky. Do high weight, low reps until the muscle is exhausted. If you can do 12 reps, the weight is too light.
you cannot spot reduce fat
women don't get 'bulky' like men do without a horrible amount of effort and hormones so don't worry and get to the gym and lift hard! I know its hard to believe if you have been reading any womens magazine (which are 100% full of bullshit)
you need to lose weight and build some muscle to get a nice bod. find out what your maintenance caloric intake is and drop it by 500 a day, that will make you lose a pound of fat a week. COmbined with excercise you will see results in no time!
To tone up your arms, use smaller weights, like a 2 lb. that way you will still be getting excercise but not bulking up because your not working the muscles as much. Here are a few I use, put a weight in each hand, put your arms at your sides and lift your arms straight out. you can repeat this and also hold for a couple seconds. also you could do some lifts over your head.
You burn just as many calories walking a mile as you do running a mile. The key is time. You must walk at a minimum of 20 minutes before your body turns to fat for energy. When you walk, walk briskly. You should be able to talk, but not sing while walking. That is the perfect pace for burning fat. The longer you walk the more fat you burn. Bren
it's impossible to lose weight in one spot/spots.
you say you can't run or jog, but have you talked to your doctor about this. he/she should give you medicine for your asthma, don't let asthma interfere with your daily activities.
and you should talk with your doctor and get his opinion on this weight you are trying to lose, because most people have a few pounds added in places like underarms, belly, thighs...these extra pounds are going to stay with you.
or you can try doing push ups, weight lifting, or cardio. if you really want to lose a few .
honestly, the only way to do it without getting more muscular would be running or other aerobic exercises.
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