The Underarm Jiggle: Steps To Sleeveless-Shirt Ready Arms
By: Intense Fitness Writers
If you’re on a mission to complete your body transformation, one thing that you’re likely considering is how to get rid of that underarm jiggle that never seems to go away. For most women, this tends to be one of the most problematic areas of their body because this is where they store fat the easiest. While males tend to store fat around the lower back and lower ab region, females store fat around the abs, thighs, and underarms.
The good news is that with the right workout program and a proper diet, you can see the results that you’re after. Let’s have a quick look at what you should be doing to get rid of that underarm jiggle once and for all.
The very first thing that you should be doing is looking at your diet. Since the largest reason you have that underarm jiggle in the first place is because you’re carrying excess body fat, getting your overall body fat percentage lower will be a must.
Reducing body fat is largely a dietary effort so if you want to see success, making diet changes will be vital. Aim to decrease your calorie intake so that you’re consuming between 10-12 calories per pound of body weight and make sure to bring protein up to at least one gram per pound.
You should also consider cycling your carbohydrate intake as well if possible as this will help to increase fat loss on the lower carb days but then boost the metabolism back up on the higher carb days so that you don’t suffer from a metabolic decline. It’s vital that you prevent your metabolism from crashing because as soon as that happens, all progress will come to a halt.
Healthy fats should be added sparingly to keep calorie intake in check, but don’t eliminate them completely because they will provide important nutrients you need and help to control hunger very well.
Strength Training Moves
Now let’s discuss your strength training movements. Strength training is also going to be vital for success because this will help to firm and tone those muscles so that as you melt off the body fat, what’s left is a nicely shaped arm that is fit and toned. To target the area where underarm jiggle is present, you’ll want to turn to tricep focused movements. This includes exercises such as tricep dips, tricep extensions, tricep press-downs (with a rope and cable), as well as triangle push-ups. Keep in mind that when performing the bench press, the incline bench press, as well as shoulder presses you will also be working the triceps as well, so all of these moves can help to firm the area under the arm.
When creating your workout program for underarm toning, you want to aim for a rep range of 10-15 reps, using a weight that has you fully fatigued by the time you reach the last rep. Do not be afraid to really challenge yourself as far as that weight goes. Far too many women shy away from lifting heavy weights and this really hinders the progress that they see. If you want to get results, you must challenge your body and heavier weights are the absolute best way to go about doing that.
Finally, the last element to go into the equation to reduce your underarm jiggle is to add in your cardio exercise. Cardio is important for helping to burn off some additional calories and get the fat loss process moving along quickly. When selecting the cardio that you do, the elliptical will be a good option because this will actually work the specific area that you’re targeting, improving the results that you see.
Just keep in mind you do still need to rest those underarm muscles throughout the week as well to avoid overtraining, so don’t perform cardio or strength training each and every day. Instead, hit them twice per week with your strength exercises and then add another two days per week of the elliptical trainer.
So there you have your fast guide to reducing underarm jiggle. Take comfort in knowing that you definitely aren’t alone with this problem and as long as you approach the situation in an effective manner, you can see the results you desire. Have some patience as you go about the process because underarm fat is typically the last place where women do tend to lose weight, so give it a few weeks to start seeing some results.