Hormonal changes and reduced metabolic rate
Large biceps are aesthetic concern for many women when turning 30. According to experts, the cause often comes from hormonal changes, sedentary lifestyles and unreasonable diets.
As women enter the post-30s, estrogen levels gradually decrease, metabolism slows down, and the body is more likely to store fat, especially in less sedentary areas like the biceps, says Dr. Michelle Olson, a physical physicologist at Auburn Montgomery University.
In addition to hormonal factors, women over 30 are often busy with work and family, causing reduced exercise time. This leads to small abdominal lumps, giving way to excess fat.
Sagging skin and eating habits
The decline in collagen and elastin after the age of 25 causes the skin of the arm area to lose elasticity, creating a "bigger" feel for the biceps. The habit of eating a lot of refined starch, sugar and saturated fat increases the risk of fat accumulation.
Its impossible to lose fat in a single area of the body with just exercises for that area, emphasizes Dr. Barbara Bushman, an exercise and health expert at the American Academy of Sports and Medicine (ACSM). Women need to combine whole-body exercise, including cardio to burn calories and strength training to maintain muscle mass.
Experts recommend maintaining a balanced diet rich in lean protein, green vegetables, fruits and good fats. At the same time, you should do at least 150 minutes of cardio per week, combined with 2 - 3 light weight training sessions to keep the muscle mass and firmness of the biceps.
