How to Lose Arm Fat

There are certain areas of the body with so-called stubborn fat. One of those areas is arms. There are several tips on how to lose arm fat.

Overall body weight loss.

If you want to lose arm fat you should focus on overall body weight loss. Similar to face and belly fat, once you target whole body weight you will also decrease arms fat. This can be done via diet, regular exercises, good sleep and other components of overall healthy long term lifestyle.

Diet.

Diet is the key to overall body weight loss and to lose arm fat. Watch carbs, increase fibre intake, make sure you get enough protein. Digestive fibre does not contribute to weight gain. Protein is essential for muscle building. Carbs turn to fats during digestion and are direct contributors to weight gain. It’s very important to cut down on refined carbs. Good carbs are digestive fibre, refined carbs come from processed food and have no nutrition value.

Regular exercise.

Combine cardio exercises with weight lifting. Cardio exercises such as swimming, walking, running, cycling help to lose overall body weight. Weight lifting helps to tone muscles and get beautiful arms.

Drink plenty of water.

Try to drink at least 2 litres of water a day. If it’s hard to drink clear water, you can add lemon or cucumber for the flavour.

7-8 hours of sleep.

Regular sleep is crucial for healthy lifestyle and weight loss. It reduces stress and helps to maintain a healthy diet. It also gives energy to continue with regular exercises.

Arm fat is often a result of excess fat in the body.

When we get older our metabolic rate slows down. If you don’t exercise regularly, excess fat can easily accumulate in the arms.

Women have a genetic tendency to store fat in the arms, and it’s one of the areas that is much harder to slim and tone than other parts of the body.

Testosterone is the hormone which is responsible for muscle buildup. High blood sugar from high-carb foods and menopause contribute to the decrease of this hormone in women. This results in them losing muscle and having flabby arms.

Exercises to Lose Arm Fat

1. Bench Dips: Turn your back to the chair and lower yourself, keep knees bent and put your hands on the chair seat with palms down. Lower yourself down to the ground by bending your arms. Afterwards straighten your arms and return to the initial position.

2. Push Ups: You can start push ups against the table then go lower to the sofa level and finally the most difficult one is push ups on the floor. Very important to keep your back and knees straight. Bend elbows, lowering your body slowly and push back to the initial position.

3. Scissors: Stand with your legs and feet apart. Bring your arms in front, crossing them like scissors. Repeat a few times.

4. Rowing machine: fix your feet with straps and repeat rowing motions.

5. Arms circles: stand up and straight your arms apart. Repeat circle motions. This exercise is good for warming up.

6. Side Arm raise: stand up with your legs and feet apart. Put your arms out at the side of the shoulder height. Lift arms in turns towards the opposite shoulder and return them back into the side position.

7. Dumbbell curls: choose dumbbells of the same weight, you can start with low weights such as 0,5kg and gradually increase. You can do curls by alternating arms or both arms together at the same time.

It is important to do exercises regularly. You can start with twice a week and gradually increase its frequency.