Having flabby arms is a big problem for some women. Fat arms usually come with excess body weight and the best way to solve the problem of losing arm fat involves a combination of healthy eating and exercise. Get thinner arms so that you can fit into the clothes that you like and be more physically attractive. Read more on our tips on how to lose arm fat.
How to Lose Arm Fat
Losing weight and improving your flabby arms requires a combination of proper diet and targeted exercises:
1. Right Diet
Eating the right diet is one of the best answers to how to lose arm fat because eating healthy helps you lose weight and get rid of unwanted fat, no matter where it is stored.
- Low Calories. First thing to consider is to balance calorie intake and calorie expenditure. Reduce calorie intake and increase calorie expenditure through exercise. This results in fat being burned, especially from unwanted places like the arms, hips, and belly. Just be careful not to cut calorie intake drastically, which might result in dizziness and fatigue. Also, eat the right foods, which contain important nutrients like proteins, vitamins, and minerals instead of sugar and fat.
- Liquid Meals. Take liquid meals, such as protein shakes after performing exercises. The arm muscles need nutrients after workouts, and liquids are ideal for faster digestion compared to solid food.
- Small but Frequent Meals. Eat smaller meals more frequently rather than big meals to help in body repair after your workouts. Small meals will also keep your blood sugar levels low and will prevent you from overeating.
2. Cardiovascular Exercises
Exercises that increase heart rate are important in losing fat. These exercises include walking, running, jogging, swimming, biking, aerobics, and jumping rope. These are simple cardiovascular exercises, which help burn calories. Do these for at least 20 minutes regularly (3-4 times weekly). As you get stronger and your endurance increases, you may increase the frequency of workouts to 5-6 times weekly.
Watch the following video to learn how to lose arm fat without using weights:
3. Arm Strength Training Exercises
When it comes to how to lose arm fat, strengthen training should never be ignored. which can exercise the muscles in your arms and shoulders. Strengthening exercises will make your arm muscles firmer and well-toned. Furthermore, these will enhance your metabolism to burn more calories and lose fat from the arms as well as other parts of the body. Here are some examples:
- Standing Biceps Curls Using Dumbbells. To exercise the front arm muscles (biceps), sit upright, keeping your feet wide apart and your knees slightly bent. Hold a dumbbell on each hand on your thighs with your palms facing forward. Now stand with elbows close to the body. Bend one elbow, curling the dumbbell up to shoulder level with palm facing you. Do not let your elbow move away from the body while doing dumbbell exercises. Repeat the procedure one arm after another.
- Hammer Curls Using Dumbbells. Using the same standing position as described above, hold dumbbells with palms facing the side of the thighs. Arms should hang down by your sides. Bend one elbow and curl the dumbbell up to shoulder level. Keep your elbows firmly at your side, trying not to move them away. Do the procedure, one arm at a time.
- Lying Triceps Extension Using Dumbbells. To exercise the back arm muscles (triceps), sit upright on a bench, hold the dumbbells with your palms on your thighs, facing each other. Now carefully lie back and bend your elbows to bring the dumbbells to your chest. Then slowly push up the arms until they are at shoulder level. Slowly bend elbows and lower your dumbbells towards the forehead. Keep your arms steady with the elbows pointing forward.
- Triceps Kickback Using Dumbbells. The triceps work together so you can bend and move the elbows. Triceps kickback with dumbbells focus on exercising the hard-to-isolate muscle group and help you get rid of that floppy look.
If you want to know how to lose arm fat by triceps kickbacks with dumbbells, watch this video:
- Push-ups. Lie down on your stomach, keeping palms apart at shoulder width. With your knees on the floor, push up using your arms and shoulders. Keep your neck and back straight while tightening the abdominal muscles as you push your body up. Slowly lower your body until your chest touches the floor. Then slowly push away from the floor again. Do 15 repetitions.
- Triceps Dips. Place your hands at the edge of a bench while sitting. Stretch your legs outwards on the floor. Slowly dip down to lower your body from the bench using bent elbows. Then slowly bring your body back to the original position by straightening your elbows.