How to Get Rid of Bat Wings

Bat wings is a term that refers to the flabby area in the back of the arms that tends to hang down. It commonly occurs as a result of being overweight. The back of the arms can be tightened up with weight loss and muscle toning exercises. One way to reduce the bat wing effect is to lower your overall body fat percentage. The primary way to do this is by changing your diet.

Your diet doesn't have to be overly complicated. The easiest way to eat is to keep things simple. Cut back on eating processed food. If you can do this at least 80% of the time, you should notice significant progress in your weight loss. Most food that comes in packages like boxes, cans, jars, and most of all comes from a drive-through window should be avoided. Think fresh food that comes in its most natural state.

Once you have your diet cleaned up, you can begin the fat burning process with the right exercises. You want to become a fat-burning machine. You can do this effectively by performing back-to-back exercises with little rest in between. Perform the exercises in sets and rest 1 to 2 minutes in between rounds. This form of exercising is called interval training or circuit training. It burns fat much more effectively than regular study state cardio. Best of all, the workouts are typically shorter than most workouts.

Next you want to do specific exercises that will strengthen the muscles in your arms, particularly your triceps. I have found three specific tricep exercises that work well. They include chair dips, close grip push-ups, and dumbbell tricep extensions. Work your triceps at least a few times a week consistently and you will begin to notice the back of your arms getting some definition.

Since I've been working out to reduce arm flab, working my triceps has become one of my favorite body parts to work out. I am on a nutrition and fitness program that has made it easy for me to eat well and exercise regularly.