Arm fat can be a true nightmare for many women.
Your arms may look bigger and fatter because of arm fat than they actually are.
What are the causes of arm fat?
The reasons for arm fat can be various.
The most common reason is, of course, obesity.
But, sometimes an unhealthy diet and being physically inactive are not the only reasons.
The hormonal disorder can also cause arm fat.
So, how to lose arm fat?
We are going to explain how to get rid of arm fat and tighten your loose skin that can be really unpleasant.
You are going to get rid of arm fat once for all if you follow these instructions.
2 most important things are exercising and proper diet.
So, let’s start!
How to lose arm fat: 2 most important things
How to get toned arms?
When we talk about getting rid of arm fat, we are talking about the inevitable arm exercises.
These exercises can help you build muscles and shape your arms.
You don’t want to get rid of fat but get stuck with loose skin.
So, let’s take a look at the most effective exercises for ladies’ arms.
If you do these exercises and be persistent you will definitely get rid of arm fat.
Best exercises to get rid of arm fat:
How to do this exercise?
Stand up and extend your arms.
Your arms should be parallel to the floor.
Start making circles with both arms.
20 circles, then 15 seconds rest.
Do this exercise 10-15 times.
Scissors arm exercise
One of the best exercises to get rid of armpit fat.
Stand up with legs hip-width apart.
Extend both arms and make sure they are parallel to the floor.
Do 20 scissors like on the photo.
Rest 15 seconds.
Do this exercise 10-20 times.
Take a step forward and extend one arm in front of you.
Bend your knees.
Start punching air alternately like you are fighting against an angry enemy.
Box about 20 times.
This exercise is great for your arms and shoulders.
This is one of the best exercises to lose arm fat.
You can do this exercise with straight legs or bent knees, depending on your shape.
Very good exercise for triceps.
How to do this exercise?
Stand on your toes.
Extend your arms and lean on the wall.
Start bending your elbow and getting closer to the wall.
Go back, straightening your arm.
To do this right you need to keep your back straight.
If your back isn’t straight you won’t engage your triceps.
Push-ups on the bench
This is a superb exercise for getting stronger arms.
When the bench is higher it’s easier to perform the exercise.
If it’s too difficult to do this exercise you can kneel down.
Make sure your back is straight.
Dips on the chair
If you want to tighten your arms this is the right exercise for you.
Nobody has stronger arms than people who often do this exercise.
It’s very simple.
Hold your hands on the edge of the chair, keep your back straight, and dip towards the floor.
Go as low as you can.
Try to do at least 5 reps, and your final goal should be 15 reps 3-4 times a day!
To shape your triceps you need to work on your biceps, too.
You need to do biceps exercises to get strong triceps.
This exercise is really simple.
Bend your elbows and lift your arms to shoulder height.
You can use weights below 20 lbs or bottles of water.
Don’t forget, the secret is long-term exercising, not doing difficult exercises twice a month.
No matter how easy doing yoga might seem, trust me it’s very effective.
There are asanas (body positions) that aren’t easy at all and the effect on your body is amazing.
Many asanas involve your arms mainly, they make them stronger and tighter.
So, they can help you get rid of arm fat and inflammations and improve blood circulation.
You can read more about yoga for weight loss here.
This is one of the best exercises for the whole body, especially your arms.
You can read more about the plank here.
2. Healthy diet
You can’t replace exercising with anything, but when it comes to losing arm fat, a few tips can help you get rid of unwanted fat.
Take care of calorie intake- your goal should be reducing 500 calories per day which means 3500 calories per week.
You can read how to count calories for weight loss here.
Hydrate your body and drink plenty of water. (1)
Avoid drinking sodas and alcohol.
Don’t skip breakfast
Don’t skip the first meal of the day because that can lead to overeating later during the day. (2)
Reduce your portions
Eat meals from smaller plates.
That will help you eat less and feel that you eat more.
Avoid unhealthy snacks
Plan your meals and avoid unhealthy salty and sweet snacks. (3)
Increase the intake of proteins
You will build muscles by exercising, but if you eat more proteins you will tighten your arms even faster. (4)
The intake of proteins increases muscle synthesis for 25%, which means you will build muscles faster and easier.
So, what’s the bottom line?
If you do simple exercises every day and eat healthily you will get rid of arm fat fast.
That will allow you to wear your favorite short sleeves T-shirts proudly and without worrying about your arms.