Are you unable to wear your favorite sleeveless dress anymore?
Feeling bad that your arm fat has started juggling? Do you wish you knew how to lose weight from arms? If yes, then you are the right place. Here are a few simple but effective tips to lose excess fat from your arms.
How To Lose Weight From The Arms
Though a typical weight loss regime focuses on losing weight from the overall body, certain people need to lose weight from a particular area of the body where the fat has accumulated over time. Our arms are one of the common areas where such fat tends to accumulate.
Unfortunately, spot weight reduction is difficult as the amount, and rate of fat loss from specific areas of your body depends upon your genetic map. Excess calorie intake also leads to fat accumulation in your arms. This is the reason people fail to lose fat from arms in spite of performing a series of upper body exercises. This happens because these exercises are only meant to tone your muscles, not burn fat that covers your arms. Thus, in order to lose weight from your arms, you should follow a full body workout.
It is recommended to follow a healthy diet in combination with an exercise program that specifically targets your arms. I am sure the steps given below can prove to be helpful in losing the excess weight from your arms.
Tips To Lose Weight From Your Arms
1. Reduce Your Caloric Intake
In order to lose fat from one specific region, you need to burn more calories than you consume. This can be achieved by cutting your daily caloric intake down to 500 calories. Apart from this, you have to burn calories through exercise. It is advisable not to drastically cut down your caloric intake as this may deprive your body of energy and cause fatigue and dizziness. Hence, you should gradually cut your caloric consumption and burn more calories than usual.
2. Proper Diet
The importance of proper diet should not be ignored when trying to lose arm fat. Apart from making adjustments in calories, a diet rich in lean proteins and consisting of slow burning carbohydrates and healthy fats must be consumed. This helps to maintain your muscles strength while burning fat simultaneously. Proteins, beans, and legumes keep you full and prevent you from overeating.
More fruits and vegetables should be incorporated into your diet, and unhealthy items like colas, alcohol, and processed foods like chips and cookies should be eliminated. Mono and polyunsaturated fats from sources like olive oil, flaxseeds, walnuts, trout and salmon should replace the unhealthy saturated fats. Reduce the intake of flour and refined sugars and consume more of whole grains.
3. Drink Plenty of Water
Drink at least eight glasses of water in between the meals to control your appetite that can support metabolism and burn fat. Do not drink too much water with your meals as it can dilute stomach acid and impair digestion. Drinking pure spring water detoxifies your system and balances your stress hormones. Sodas, coffee, and sugary drinks should be avoided.
4. Have Frequent Smaller Meals
It is advisable to have frequent smaller meals instead of few large meals as it enables your body to repair after workouts while keeping your blood sugar low. Also, eating frequent meals makes you less likely to overeat.
5. Have Substantial Breakfast
In order to lose more weight, you should eat a healthy and balanced breakfast comprising of lean proteins and high fiber carbs. Eating a substantial breakfast keeps you full for the rest of the day.
6. Refuel your Muscles after Every Workout
Your muscles require nutrients after a workout. Therefore, it is advisable to have a liquid meal such as protein shake after doing exercise. Liquids are digested faster than solid food. Also have your meals at least 90 minutes before a workout.
As far as exercise is concerned, lifting weights in the gym can help in reducing weight from arms. Thus, it is advisable to follow a combination of cardio and resistance training for this purpose. Given below are some exercises to reduce arm fat.
1. Cardiovascular Workouts
You can indulge in cardiovascular exercises to lose weight faster. Cardiovascular exercises such as walking, running, swimming, aerobics, cycling, rope jumping can be very effective in burning the calories. It is recommended to do around 20 minutes of cardio workout 3-4 times a week. The duration of workout should be increased gradually up to 30-45 minutes and the frequency of workout to 5-6 times a week as your endurance increases.
Heavy lifting is very beneficial to strengthen your arms. However, most of us are not used to lifting heavy weights. As a result, doing push-ups becomes difficult, particularly for women. You can start off by holding weight on your hands and knees instead of your hands and toes. Knee push-ups are a great exercise for beginners. Apart from these, you can resort to open push-ups with your arms placed wider than the width of your shoulders or closed push-ups, with arms placed close together.
3. Weight Lifting
Exercising with weights also helps in losing arms fat. You can start off with light weights of about 2 to 3 pounds and gradually move to heavier weights. Weight lifting strengthens the muscle of your arms. Hold the weights in your hands. Stand straight, holding a pair of dumbbells in your hands.
Keep your body straight and lower it to the ground by bending your arms at the elbows. Now raise your body off the ground by extending your arms. This will keep your arms toned.
4. Triceps Kickback
This exercise tones the back of arms. Take a dumbbell and rest your left knee on a bench. Keeping the dumbbell in your right hand, move it up towards the ceiling. Ensure that your back should be kept straight throughout the workout.
5. Plank Moving
This is effective in working the upper arms along with the core. Getting down to planking position, move your arms ahead one by one along with the body. This also helps in strengthening your body.
Resembling the scissors being opened and closed, this exercise also enables you to lose arms weight fast.
Standing straight, stretch your arms straight in front at the height of your shoulders.
Keeping them straight, stretch them to the side and bring them back to the front to enable your right arm to overlap your left.
Stretching them again, bring them back to make your left arm overlap your right.
This should be repeated at least 20 times.
Practicing yoga or Pilates, at least two days a week, is also beneficial in this respect as it strengthens and stretches your muscles and simultaneously builds long streamlined arms instead of bulky muscles.
By following the right diet combined with proper exercise, the question of how to lose weight from arms will no longer be the question! All you need is dedication and discipline. Let us know about your experience with these tips.
Often it happens that even after a regular workout, most of the people fail to achieve toned and sleek arms. This is due to the fact that the calories consumed get accumulated in certain parts of the body in the form of fat. The arm is the most prominent area where fat tends to be stored, especially in the case of women. Unfortunately toning the arms is the most difficult task as it involves spot reduction. But there is no such thing as spot reduction and arm fat can only be reduced through a combination of exercise and proper diet.
8. Triceps Dips
Triceps dips are very effective in toning the back of your arms. Sit on the edge of a chair with both your hands right beside your body gripping the chair and your feet on the floor a few feet from and facing away from the chair. Keeping your legs straight, slide off the chair such that you are supporting body weight with your arms and slowly lower your body straight down to reach a 90-degree angle at your elbows. Now lift your body back by squeezing the muscle in the back of your arms. Initially, you should keep your feet flat on the floor with your knees bent. But as you keep practicing and gain upper body strength, you can try doing it with your legs extended out in front. Perform 8 to 9 repetitions.
9. Triceps Press
Start off by standing or sitting in a chair. Keep your back straight and lift a dumbbell of about 3 to 5 lbs over your head. Now bend your elbow such that the weight ends up behind your head. After this straighten your elbow to return to the starting position and perform a few repetitions. This is a much-recommended exercise for arms for women.
10. Biceps Curls
Start off in a standing position holding a pair of dumbbells in each hand. Keeping your body straight and your palms facing up, slowly curl up both your arms by bending at the elbow such that your biceps are fully flexed. Your elbows should be kept close to your sides while doing this exercise. Hold this position for a second, then slowly lower your weight down to the starting position and repeat several times.
11. Diagonal Raises
This exercise helps in toning up your shoulders. Start off in a standing position, holding the dumbbell with your right arm. Now place your right arm across your body in front of you, near your left hip. Keeping your arm straight, slowly raise it in front of you and diagonally across your body such that it is fully extended above your right shoulder. Then slowly lower your arm down to your left hip and repeat this exercise with your left arm.
12. Dumbbell Bent Over Reverse Flies
This exercise aims at toning your arms, shoulders and back. Stand straight with your feet about shoulder-width apart and bend forward at the waist, making your torso almost parallel to the floor. You can try to bend forward as far as possible. With a dumbbell in each hand, keep your arms straight and pointing towards the floor. Keeping your arms straight, slowly raise them away from each other towards the ceiling. Reach up to the position where your arms are even with your shoulders and stop there. Slowly lower your arms and repeat.
13. Upright Row
This exercise works on your upper back, shoulders and biceps. Holding a dumbbell in each hand, stand straight with your feet hip-distance apart. Keeping your core muscles engaged, lift your elbows to bring them at the level of your shoulders, bringing your weights together and up to your chest level. Lower the weights to the starting position and repeat.
14. Chest Press on Ball
This exercise works on your triceps, shoulders, chest, core muscles, glutes, and legs. Start off by positioning yourself on a ball such that your upper back and head are supported on the ball while your lower body is supported by the legs in a bridge position with your hips lifted. Bending your elbows, bring the weights to your chest. Press the weights towards the ceiling and straighten your arms, squeezing the chest muscles.
Hope this article on exercise to reduce arms was informative. Please share your feedback. Stay fit, stay healthy!
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