Weight loss diet plan for FAST fat shred: tone up arms and belly fat | Diets | Life & Style

It’s creeping closer and closer to Christmas – which means it’s time to start thinking about looking good in your festive party outfits. Make sure you head into the holiday season in great shape with Express.co.uk, Digme Fitness and Gymplan’s amazing six-part weight loss, tone-up series.

Head of Fitness Dan Little has already addressed stubborn areas such as the stomach – how to lose belly fat – and how to tone up your thighs.

But fear not, anyone can banish the dreaded bingo wings with this upper body circuit.

Dan Little said: “We’re targeting the arms a lot but we’ve also included full-body moves which will get your heart rate up high for short spells. That’s the key to these circuits – you don’t need very long but you do need to make sure they’re high intensity.

“Try to do four or five rounds, three times a week, either doing this circuit on its own or at the end of a run or walk for a real finisher. Good luck!”

Squeeze your glutes and brace your abs, then steadily lower yourself down

Day one: 20 seconds on / 40 seconds off

Day two: 30 seconds on / 30 seconds off

Day three: 40 seconds on / 20 seconds off


This is a great move which, if done properly, actually works the entire body, not just the arms. We’ve given you three options depending on how strong you are. If you’re not confident with these, start with the basic option and work your way up. 

Basic: Have your knees on the floor and your toes just touching the ground. Place your hands on the floor a little wider than shoulder width apart, and try to keep your back in a straight line.

Squeeze your glutes and brace your abs, then steadily lower yourself until your elbows are at roughly 90 degrees.

Try not to let your elbows flare out, but keep them close to your body. Push yourself up back to the start and repeat.

Moderate: As above but without your knees on the ground. All your weight is on your feet and hands, making it tougher.

Advanced: As above but each time you come back to the start, raise one hand off the ground and touch your opposite shoulder, then do the same with the other hand before lowering back into the press-up.

Taking one hand off the floor will make your body very unstable, but brace your core to stay as still as possible so the movement is only coming from that arm.


Weight loss: Week three of Express.co.uk and Gympass’ exercise plan

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