Excess arm fat, what some people affectionately refer to as arm jiggle, is disliked for many reasons. Firstly, it can be unsightly and means that you have to keep off those small tops – even during summer. Worst of all, it can keep you from activities you previously enjoyed! Are you tired of wearing cardigans and long-sleeved tops to hide your arms?
The good news is that simple workouts and improved eating habits can change your life. In fact, you can get rid of the fat in a matter of weeks if you’re really motivated!
Do you want to know how to lose arm fat? Here’s how to do it if you’re serious about making some changes.
Biceps, Triceps & Shoulders
If you really want to lose that arm fat, there’s no way that you can avoid getting into a regular exercise routine.
Once per week, take time to train your biceps, triceps, and shoulders to tone your muscles. Eventually, you’ll begin to sculpt the muscles and notice the changes.
Consider barbell curls and rope curls for biceps. Tricep kickbacks, triceps dips, and triceps overhead presses should cover the triceps.
Reverse fly and lateral raises will thoroughly work out the shoulders.
Repeat each move 15 times, rest for 15 seconds, then move to the next exercise for a total of three sets.
Full-body workouts develop lean muscle and increase metabolism, leading to faster fat burning. The best exercises to consider when you want to lose arm fat are those that involve every large muscle group. These include lat pull downs, overhead shoulder presses, triceps presses, bicep curls, lunges, and push-ups. Perform each exercise for three sets of 15 repetitions if you are able to. However, you can adjust your routine to suit your fitness level.
Remember, without the exercise and a change in your diet, arm fat won’t just dissapear on its own.
Perform 30-Minute Cardio
Cardiovascular workouts will increase the rate at which you burn arm fat.
You don’t have to strain. All you need is 30 minutes of the workout, five days a week. Options are endless.
You can jog on the treadmill, step on the stair climber, ride a stationary bike, or take a group fitness class.
Just make sure to switch up the exercises with each workout to keep the body guessing. In other words, no routines!
Focus On Natural, Low-Calorie Foods
What most people don’t understand is that when you eat sugary, calorie-filled foods, the calories must find somewhere to sit. For many people, it can end up in their arms. So, the best way to avoid arm fat problems in the first place is to avoid high-calorie foods.
Go for low-calorie options such as foods in their natural form instead. These include whole grains, low-fat dairy products, eggs, vegetables, poultry, and lean meat. For your daily fat requirements, eat seeds, olive oil, avocado, nuts, and fruits. Take some time to do more research on the type of foods you can eat and start a food diary to keep track of what you eat.
Take some time to do more research on the type of foods you can eat and start a food diary to keep track of what you eat.
Say NO To Binge Eating
Eating just because you feel like it can actually be your biggest challenge in this whole process for some.
Emotional eating can often lead to more than just some fat in your arms. The worst part is that, often, you’ll feel like eating when it really isn’t necessary.
You must do your absolute best to resist this temptation…and you absolutely have to fight against the urge to binge eat. Binge eating is responsible for many problems in our bodies, not just flabby arms.
One of the best ways to fight the problem when trying to lose arm fat is to eat often enough so you don’t become “hungry.” Experts recommend eating five to six meals but keeping your portions to a minimum.
That said, make sure each meal has lots of proteins and carbohydrates so that you still keep healthy and have enough energy to get through your day.
Getting rid of arm fat might not be on everyone’s list of things to do for the day, but for many, it can be a life-changing experience. With these simple steps, you will be able to make some changes to help you get over the one thing that’s holding you back most – that excess arm fat.