How to lose arm fat is one of the biggest concerns among today’s fitness freak ladies and the divas who love to sport their sexy arms. Arm fat is stubborn and is a big deal when it spoils your well-styled glam look. And one of the most ridiculous facts about arm fat is that, no matter what your overall body weight is, no matter how maintained your diet is and your waistline is, you can have irritating arm fat anyway. Do you know the thing that, if you have a lower testosterone level in your body, that can cause you to have thicker arms? Even inadequate sleep and stressed out lifestyle can also lead to flabby, jiggly arms. Some times, it really looks odd, right? If you are relentlessly looking out for some quick tips on how to lose arm fat so that you can again sport your sexy sleeveless dresses and halter neck ones, here we have got you covered.
Exercising is the key to shed those stubborn fat, guys. There is no short-cut way to success. A well-planned diet, specific exercises, and motivation and determination are all you need to tone up your arms. Remember that you are not alone who is struggling with this problem and if you start fighting your problem with willfulness and conviction, you can shed it, no matter what your age is and how obese you are. So if you are thoroughly upset worrying about how to lose arm fat, you need to give this post a quick read.
How to Lose Arm Fat Quickly? Best Ways To Get Rid Of Arm Fat:
Reduce Overall Body Weight:
Many people suggest spot reduction exercises for specific problem areas. But believe us, guys, in long run, this technique is ineffective. Choose overall bodyweight reduction exercises over spot reduction techniques. If your focus is on losing overall weight and muscle toning, you will automatically lose stubborn arm fat. But yes, after doing exercises for your overall body, if you want to emphasize on your problem area and want to do certain exercises that make your arms go slimmer faster, you can obviously do that.
Know The Right Exercises For your Fatty Arm:
To get started with your exercise routine, you first need to know, which type of exercise you should do. You can group your exercises into three broad categories: Strength-training/ resistance training For Full Body, Specific Arm-toning Exercises, and Regular Cardio Vascular Exercises.
Resistance training works on your whole body to build lean muscle mass and increase strength. Strength or resistance training uses extreme resistance to muscular contraction and that way it builds strength, body endurance, and size of skeletal muscles. In the short run, you won’t see any changes in your arm fat doing strength training exercises, but in long run, it will tone your whole body, will make your metabolism stronger, and it is also one of the fastest ways to lose overall body fat. So if you are spoiling your night’s sleep worrying about how to lose arm fat, you first need to do a couple of effective resistance training exercises.
For doing resistance training, you always use something as external resistance. One of the most common resistance is your body itself. The other ones used in the fitness industry are runner exercise tubing, dumbbells, etc. When you are working out at home and you do not have any access to these above-mentioned types of equipment, you can use water bottles and brick to start off with your exercises.
Some of the best full-body strength training workouts are:
- Bicep Curls
- Tricep Press
- Push-ups – also a very good arm-toning exercise
- Counter Push-ups – again a very good arm-toning exercise
- Scissors Exercise – a good cardio workout too.
- Lat Pulldown
- Overhead shoulder press
Do these exercises at least 5 days a week, 3 sets for each exercise. You will see noticeable changes in your overall body weight and arm fat. You will also grow lean muscle and will feel stronger than before.
Specific Arm-toning Exercises:
This set of exercises is meant for your arms. It will tone your biceps, triceps, and shoulders. These will make your arms go slimmer, will help you lose fat from your problem areas and your arms will appear to be sexier in just 2 weeks.
Some Of The Best Arm-toning Exercises Are:
- Chair Dips – excellent in aiming at muscles on the back of the upper arms.
- Counter Push-ups
- Triangle Push-ups
- One-arm Triceps Dips
- Barbell Curls
- Triceps Overhead Press
- Normal Triceps Dips
- Triceps kickbacks
- Rope Curls
- Single Arm Lateral Raises
- Arm Circles
These exercises can be done 2 to 3 days a week for 10 – 15 repetitions each set. You can perform up to 3 sets.
Cardio workouts are the best when we talk about convenient exercising. You can do them at home and they work wonders on your arm fat and overall calorie loss. You can do cardio every day. Some of the most efficient cardio exercises are:
- Brisk Walking
- Jumping Rope
Check Your Calorie Intake:
Your body needs calories for energy, and eating too many calories does not give you extra energy. Your body according to your lifestyle and body height and weight has a specific calorie requirement. If you intake excess calories and do not work them off, they tend to accumulate in your body as fat and you gain weight. So have an eye on your diet, check your calorie intake, and eat wisely without stressing over how to lose arm fat.
Eat More Protein:
Eat well to feel well and look good. There is a very popular saying that goes like: good bodies are made in the kitchen and not in the gym, this is so so true. And to get rid of those stubborn arm fats, you need to cut on the amount of fat intake and add more protein to your diet. After all those resistance training and cardio, your muscles undergo heavy tear and wear. So you need to indulge in a protein-packed diet to rebuild your muscle and lose arm fat. Plus high-protein meal keeps you full for longer time and staves off your hunger and you feel less craving for food which in turn keeps your body weight under control.
Some of the best protein packed foods are:
- Greek Yogurt
- Peanut butter
- Protein Powder
- Protein Bar
- Cottage Cheese And Ricotta Cheese
- Dry Roasted Edamame
- Green Peas
- Black Beans
- Soybean & Soy Milk
- Skinless Turkey
- Lean Ground Beef
Increase Fiber Intake For Fat Loss:
Upping your fiber intake can fight against jiggly arm fat. Like protein, fiber also keeps you fuller for a long period of time. Some of the very good sources of fiber are green vegetables, barley, quinoa, oatmeal, whole grain pasta, beans, legumes, nuts, fruits like apples, citrus fruits, pears, berries, banana, avocados, etc. Increased fiber intake results in less calorie consumption and more weight loss both leading to lean and strong arms. Your daily recommended fiber intake is 28 grams. There may be some variations depending on your age, gender, and lifestyle. But, most Americans only consume about 16 grams of fiber each day which is way lesser than the recommended dosage.
Cut Down On Sugar:
Ditch foods that are high in sugar content. Pastries, milk chocolates, processed junk foods, sodas, cakes – they are storehouses of excess sugar. Do you know how sugar makes you gain weight? When you eat sugary food for a longer period of time your blood sugar level increases. You develop insulin resistance and leptin resistance and all of these lead to overall weight gain and also flabby arms. Many people do not even realize that sugar is even worse than consuming fat. Yes, you read eat right.
Also, Ditch Food That Has Refined Carbohydrate:
Refined and processed foods are high in carbs and low in fiber. When you eat them, your blood sugar level increases leading to more hunger and more fat gain. So you must avoid store-bought, pre-packed food that has high refined carbs. Lean toward whole grains and see how you achieve healthy body weight and stronger and sexier arms.
Drink Plenty Of Water:
One ridiculous fact about our health is that we often mistake thirst for hunger. The thing is that the same part of our brain is responsible for giving us the signal of both thirst and hunger. And that is why it often sends a mixed message confusing hunger and thirst. So it is your job to identify the difference between thirst and hunger. Stay well hydrated throughout the day. Drinking water makes you feel full and you tend to eat less food. Water also increases your metabolic rate resulting in smart utilization of the calorie and less fat accumulation. So if you are brainstorming about how to lose arm fat, one of the simplest things to try out is increasing your water intake. And more water makes you less bloated and you feel healthy and light too.
Say No To Sleep Deprivation:
Less sleep makes you obese and also makes your arm go fatter and bulkier. Sleep deprivation is one of the most worrying problems of today’s lifestyle. Less sleep does not only make you obese but also initiates many deadly diseases including cardiovascular diseases. Sleep deprivation also makes you more hungry, more stressed out – all resulting in enhanced body weight and thicker arms.
Make sure that you get an adequate amount of sleep every night. If you are having problems with sleeping right, check out the article below to help yourself with sleeping.
The End Note:
Your body is the end result of what you eat, how you spend your day, and whether or not you work out, etc. Hit the gym, do weight lifting, engage in quality cardio exercises, do bodyweight training, eat and drink right, and sleep tight – you will surely get rid of those annoying arm bags. Now stop worrying about how to lose arm fat and follow the above-mentioned tips and tricks to fit in your sexy sleeveless dress again.