How To Lose Arm Fat
We all have that one area of our body we’re not happy with. That’s why it’s important to take care of ourselves, both inside and out. The goal is to look in the mirror and be proud. We want to show off our beautiful selves! In this blog post, you will learn seven simple tips to help lose arm fat so you can feel confident at any time!
1- Focus On Overall Body Fat Reduction
Achieving a lean, toned figure requires losing body fat overall, no matter how much you lose in your arms. Weight loss and reducing excess fat will reduce arm fat since there is no such thing as “spot reduction or targeted fat loss”.
It is best to focus on how to lose weight and how to burn belly fat rather than how to lose arm fat specifically; focusing on losing weight as a whole will help you lose stubborn arm fat.
It is important to remember, however, that how much you lose in your arms will depend on how overweight or obese you are overall and how sedentary you currently live. For example, if a person who weighs 300 pounds loses 100 lbs of fat because they start exercising regularly, then their arm muscle may appear more defined since it has been released from fat deposits.
In fact, how to lose arm fat may actually be how to get lean all over your body. By losing weight and then toning up, the muscle you are left with displays a more streamlined figure that will have less excess fat in particular areas such as your arms.
Create A Caloric Deficit
A caloric deficit will help in losing arm fat by forcing the body to burn fat for its primary source of energy. This can be done by either eating less or increasing your activity level. When creating a caloric deficit by eating less, aim to eat around 500-1000 fewer calories than you burn each day.
Learn how many calories you need each day to lose fat with our daily calorie calculator.
Cut Out Processed Foods And Sugars
One of the best ways to lose arm fat fast is to cut out processed foods and sugars from your diet. These foods have been shown to contribute to weight gain in general, and they are especially bad for your upper arms. When you eat these unhealthy foods, your body stores the extra energy as fat – including in your upper arm fat.
So, how do you cut out processed foods and sugars from your diet? Simply by reading the labels on food packages. If a food contains ingredients that you can’t pronounce or don’t recognize, it’s likely processed and loaded with unhealthy sugars. Instead, focus on eating whole, unprocessed foods like fruits, vegetables, and lean protein.
2- Eat Fewer Carbs
One way to lose weight is by eating fewer carbohydrates. Carbs are broken down and converted into glucose in the body, which raises blood sugar levels. The pancreas then releases insulin, a hormone that removes excess glucose from your bloodstream after it’s been used for energy or stored as fat. When insulin is present fat burning is inhibited, and your body prefers to store extra calories as fat.
When you eat fewer carbs, your glucose levels stay low because the insulin in your blood isn’t needed to remove excess glucose from your bloodstream. In response, your pancreas releases glucagon – another hormone that increases how much energy (fat) can be stored by converting glucose into fat.
This hormonal response to carbs is one reason why large amounts of carbohydrates are bad for you, and how eating fewer carbs can help you lose weight. As a result, your upper arm fat will be burned away.
How Do You Eat Fewer Carbs?
Simply by limiting carb-rich foods like pasta, bread, rice, and potatoes, and by choosing lower-carb alternatives like leafy greens, cauliflower, broccoli, and asparagus.
You can easily reduce how many carbs you eat in your diet by limiting how often you eat them and how much of each food type. For example, if you typically snack on crackers or chips throughout the day, try switching to nuts instead.
3- Drink More Water
One of the simplest ways to lose arm fat is by drinking more water. When you’re dehydrated, your body will hold on to excess fluid in order to stay hydrated. This means that you’ll end up with a bloated appearance and increased arm fat. Drink at least eight glasses of water per day to help flush out excess fluid and reduce the appearance of arm fat.
Water also helps contribute to weight loss overall. The more water you drink, the less likely you are to consume high-calorie foods and beverages such as sodas or alcohol that will contribute to weight gain.
4- Eat More Protein
One simple way to lose arm fat is to eat more protein. Protein helps build muscle, and muscles burn more calories than other body tissues. So increasing protein intake can help you lose weight and reduce the amount of arm fat you have.
Protein can be found in all sorts of foods, including fish, meat and beans. Meat is a particularly good source of protein and contains all the essential amino acids your body needs. Beans are also high in protein, but they don’t contain all nine essential amino acids. So if you’re a vegetarian, make sure you eat plenty of other high-protein foods to ensure you’re getting all the protein your body needs.
Protein has the highest thermic effect of food, which means it takes more energy for your body to digest and use protein than any other type of food. Therefore, eating a high-protein diet can help you lose weight, including arm fat.
5- Do Resistance Training
Resistance training is the best way to lose arm fat when combined with a healthy diet. You must do at least two resistance exercises for each muscle group every week two to three times per week at minimum. You can do this by lifting weights like dumbells, barbells, and cable machines at the gym. This can also be accomplished using a resistance band or using bodyweight exercises as well.
Weight training with the goal of building lean body mass is the fastest way to lose weight, increase muscle tone, and get rid of flabby arms long-term. A study by the American Council on Exercise found that women who were weight trained lost more inches around their arms and chests than those who only dieted.
An important thing to note is there is no such thing as “spot reduction” by directly burning arm fat by doing resistance training for arm muscles. There IS the possibility of building muscle mass in the arms to reveal toned upper arms once overall body fat is decreased instead of having saggy arms.
A sound arm workout is comprised of exercises for the major arm muscles, the biceps and the triceps. Some considerations for the right program is to understand the upper arm muscles are worked anytime other muscles of the upper body are trained, namely the chest and back. Another key to successful weight loss is knowing the more you build muscle mass, in both the upper body and the lower body, the easier it becomes to burn off stubborn body fat including the fat found on the upper arms.
Exercises For Toned Arms
Bicep Curls (Bicep/Front Of The Arm)
- Starting position for the exercise- arms fully extended, both your hands’ palms facing up with resistance in your hands (any resistance can be used for bicep curls in including dumbells, barbells, cables, resistance bands and even cans of food at home). Stand feet shoulder-width apart, knees bent, core engaged, chest up, shoulders down and back, and look straight ahead keeping your chin approximately a fist distance away from your upper chest.
- Initiate movement at the elbow by contracting the bicep and exhaling, keeping everything else unmoving.
- Contract the muscle until it is fully shortened.
- Slowly lower the resistance down back to the starting position while inhaling and keeping everything else unmoving.
- Repeat only as many times as can be done with proper execution (This exercise can be done with one arm at a time or both arms simultaneously.)
Push Up Variations (Triceps/Back Of The Arm)
- Starting position for the exercise- face the floor, hands on the ground with the index fingers and thumbs of the left hand forming a diamond shape with the same fingers of the right hand, look straight ahead keeping your chin approximately a fist distance away from your upper chest, chest out and directly above the hands, shoulders down and back, arms just short of being fully straight, core engaged, back flat, legs straight, feet together, toes on the ground.
- Initiate movement at the elbow by relaxing the tricep to lower the upper body slowly toward the ground while inhaling, keeping everything else unmoving.
- Lower until right before any other part of the body has to move.
- Slowly contract the tricep to raise the upper torso back to the starting position while exhaling and keeping everything else unmoving.
- Repeat only as many times as can be done with proper execution (For most people, push-ups are challenging when done correctly, especially the diamond push-up. If it’s too difficult, bring the hands apart and place them even with and directly below the shoulders instead.)
Tricep Dips (Triceps/Back Of The Arm)
Note: This exercise can be done using a machine or strictly just bodyweight only.
Tricep Dip Machine
- Select a weight you can do with proper execution for every repetition. Sit with your back against the seat pad, look straight ahead keeping your chin approximately a fist distance away from your upper chest, chest up, shoulders down and back, hands on the bars with palms facing each other(shoulder width), elbows bent to approximately 90 degrees elbow flexion, core engaged, and feet firmly on the ground in front of you.
- Initiate movement at the elbows by contracting the triceps to straighten the lower arms while exhaling, keeping the rest of your body unmoving.
- Continue until arms are almost fully straightened, keeping tension on the tricep the entire time.
- Slowly lower the weight by relaxing the triceps while inhaling, keeping everything unmoving, and returning to starting position.
- Repeat only as many times as can be done with proper execution.
Bodyweight Tricep Dips
- Place your hands shoulder-width apart directly below your shoulders, elbows slightly bent, on a stable elevated surface (high enough for your upper body to travel down without touching the ground), chest up, shoulders down and back, core engaged, hips bent so your feet are together in front of you, toes pointing up.
- Initiate movement at the elbow by relaxing the tricep to slowly lower the upper body while inhaling and keeping everything else unmoving.
- Lower your upper body until right before any other part of your body moves.
- Reverse directions by contracting the triceps to raise your upper body, while exhaling, keeping everything else unmoving, and return to the start position.
- Repeat only as many times as can be done with proper execution.
6- Do Cardiovascular Exercise
One of the best ways to lose arm fat is through cardiovascular exercise. Cardio is defined as any exercise that gets your heart rate up for an extended period of time and causes you to breathe heavily. This type of exercise helps to burn calories and shed excess body fat, including arm fat.
Cardio exercises include walking, jogging, running, swimming, jump roping, and cycling. Besides helping to lose arm fat, cardiovascular exercises also have other health benefits including lowering blood pressure and keeping your heart healthy. Cardio exercise can be part of an overall weight loss plan when combined with a nutritious diet and resistance program.
7- Get Enough Sleep Each Night
Getting adequate sleep helps reduce stress levels. When you’re stressed, your body produces more of the hormone cortisol, which causes fat to be stored in the arms. Cortisol also triggers the body to store fat instead of burning it. A good night’s sleep may be how you lose arm fat and how your arms become more toned as a result.
How Many Hours Should I Sleep?
The optimal amount of time that adults need to get sufficient rest each night is seven or eight hours, according to the National Sleep Foundation. However, how much sleep you need may vary based on your individual sleep habits and how rested you feel during the day.
How To Get Enough Sleep?
There are a few things you can do to ensure that you’re getting enough rest each night: establish a regular bedtime routine, avoid caffeine and alcohol before bed, and keep your bedroom cool and dark.
Achieving toned arms is something many of us strive for. You may think that you need to focus on the arms only, but in reality, your goal should be losing body fat overall with a caloric deficit and following all of these tips we’ve listed out here. We can help you achieve this by partnering up with our team who will create an exercise and diet plan just for you that maximizes your efforts while still maintaining balance in your life. Check out our online fitness coaching and contact us today so we can get started on designing the perfect program for achieving those toned arms! Along with arm fat reduction, if you want to lose weight in your face, then also you can consult with our coaches or mentors to guide you.