Work your triceps on Mondays with two-arm triceps dumbbell extensions, close-grip triceps barbell presses and lying one-arm tricep dumbbell extensions. Use heavy enough weights that make completing six to eight repetitions per set challenging. Do six sets per exercise.
Train your triceps again on a Thursday or Friday with overhead cable triceps rope extensions, standing one-arm dumbbell extensions and triceps push-ups. Use moderate weight such that you can complete 10 to 12 repetitions per set. Do four sets per exercise.
Rest two to three minutes between each set.
Incorporate one high-intensity interval training workout per week on Tuesdays such as sprinting for 20 seconds then walking for 1 minute and 40 seconds. Do this interval workout for a total of 20 minutes. Ensure that your sprint intervals are very difficult and your walking intervals are at a low intensity. Highly intense training burns a tremendous amount of calories during and after the workout, incinerating overall body fat, including your underarm fat.
Add two long-duration aerobic workouts per week on Wednesdays and Fridays such as running and walking on a treadmill for 60 minutes or doing a combination of 20 minutes each on the treadmill, bike and elliptical machines. By doing cardio for more than 20 minutes, your body taps into stored body fat.
Include a moderately challenging cardio routine on Saturdays such as a nonstop run on the treadmill for 30 minutes or a progressively challenging ride on the elliptical for 30 minutes. Moderate aerobic workouts enable you to combine the benefits of highly intense routines and long duration workouts.
Decrease your caloric intake by 500 to 1,000 calories per day, dropping your body fat by up to 2 pounds a week by simply cutting back on the calories you eat.
Replace processed foods with wholesome foods so that you feel more satisfied on a lower caloric intake, increasing the likelihood that you will stick to your dietary plan so that you can get rid of underarm flab in four weeks. For instance, use sprouted grain bread instead of whole wheat bread and enjoy quinoa with mixed veggies instead of plain white rice.
Eat lean protein such as chicken breasts instead of fatty proteins like chicken thighs, easily decreasing the number of calories you consume.
Add vegetables to your meals to help you feel full such as incorporating alfalfa sprouts, spinach and tomatoes in your sandwiches compared to just cheese and deli meat.