How to lose arm fat?

How to lose arm fat?

“How to lose arm fat” is an oft-asked question by a number of women. Indeed, flabby arms are a painful reality for many women. The best solution to the problem of how to lose arm fat is a combination of exercising and healthy eating. Read on to know tips on how to lose arm fat.
Women commonly look for ways to reduce fat in their arms to make them look leaner and more toned. There is no way to just lose fat in the area around the arms, because the body chooses certain parts of the body to store and lose fat. The most effective way to reduce fat and make arms look leaner and toned, however, is to eat a healthy diet and do exercises that target each muscle group of the arms. Arms will appear to have less fat around them if they contain more muscle, which makes them appear toned. The more muscle your body contains, the more fat it will burn, leaving you with arms that are more sculpted. Here are a few steps on how to reduce fat in arms for women.
There are actually 3 major causes of arm fat. Genetics, overweight, and lack of toning.There is nothing you can do about genetics. However, there are things you can do to lose some of that fat and tone your muscles.
To lose fat in your arm are not supposed to be a hard thing to do because our arm is something that we use everyday but you should know that the only way to lose arm fat is by reducing your overall body fat percentage.
The cause of arm fat is often due to gaining too much body fat throughout the whole body. As we gain more body fat, our body needs to find areas where more excess fat can be stored. And because we have fat cells all over the body, fat will inevitably be stored around the arms.
Pushups:
Our arms tend to get weaker because we don’t do any heavy lifting. Let’s face it, unless you carry really heavy bags from a grocery store, or your baby around the house, you probably don’t lift anything heavy. As a result, your arm muscles are weak and it could be hard for you to do push-ups at first.
Start slowly, with beginner’s push-ups. You might have heard of those as push-ups for women, or knee pushups. Basically, instead of holding your weight on your hands and toes, you hold it on your hands and knees. Knee push-ups are easy to do and make a great starter exercise. Once your arms get stronger, you can gradually move to regular push-ups. Do open push-ups; with your arms placed wider than the width of your shoulders, or closed push-ups; with your arms placed close together.

2. Lifting Weights

Start exercising with some weights in order to lose arm fat. Don’t start with weights that are too heavy; they should be 2-3 pounds. You can get heavier weights when your arms get stronger. Basically anything you can do with weights is good for strengthening the muscles in your arms, so improvise as much as you want.

Best exercise for leaner arms is to take the weights in your hands, put your arms down in a normal position and then lift your arms to the side and in front of you at the height of your shoulders and to the back as high as you can. Note that your arms need to be completely straight; don’t bend your elbows and don’t bend over while you’re lifting your arms back.

Arm Twisting

Don’t let the name scare you, you are not really going to twist your arms and hurt yourself. This is one of those exercises that look so easy until you start doing them and see how effective they are.
Stand up straight and spread your arms to the sides like you are going to give someone a huge hug. Keep your arms completely straight and twist them to have your palms face the ceiling. Now, twist your arms around horizontal axis to have your palms face the ceeling once again. Repeat this exercise as many times as you can but bear in mind that this exercise can give you sore muscles the next day, so don’t push too hard.

Scissors

This is another great way to lose arm fat fast. It’s called the scissors because movements resemble scissors being opened and closed. Stand up straight and stretch your arms straight in front of you at the height of your shoulders. Keep them straight and firm the whole time. Stretch them to the side and bring them back in front of you to have your right arm overlap your left. Stretch them out again and bring them back to have your left arm overlap your right. Repeat at least 20 times.
See, it’s not that hard, once someone gives you the right advice and right exercises. If you manage to do these exercises for at least 10-15 minutes every day, you will notice the change very fast.



1. Strength training: An important step in losing arm fat is to strengthen the major muscle groups in your arms – the biceps and the triceps – as well as your shoulders. Don’t think that this will make your arms look muscular. Instead, it will firm up your muscles making your arms appear well-toned. In addition, it will stoke your metabolism so that you will burn more calories than before and lose fat from different parts of your body.
Exercise your triceps: Since wobbly arms are basically the result of out-of-shape triceps, you need to exercise your triceps more than anything else. Bench dips, overhead tricep extensions, tricep kickbacks and push-ups are some of the exercises you can include to work out your triceps.

Target your biceps: In order to tone your biceps, you can perform dumbbell curls, dumbbell kickbacks, concentration curls, hammer curls, low pulley curls and high pulley curls.
Work out your shoulders: Don’t overlook your shoulders when trying to lose arm fat. The exercises you can do to tone up your shoulders are push-ups, shoulder shrugs and lateral pull downs.

With strength training exercises, you can specifically target the problem areas of your body for burning fat. But, remember that you will lose fat from wherever it is accumulated in your body and not just from your arms.
2. Cardiovascular workouts: Cardio exercises have their own significance when it comes to losing fat. Walking, jogging, running, swimming, aerobics, biking, jumping rope are all simple and convenient cardiovascular exercises that work wonders in burning calories.

As a beginner, you can do around 20 minutes of cardio 3-4 times a week. You can keep adding a few minutes to your cardio workout every week and take your session up to about 30-45 minutes. Then, as your endurance improves and you get stronger, you can increase the frequency of your workouts to 5-6 times a week.

3. Diet: When you are trying to figure out how to lose arm fat, you have to bear in mind the importance of diet. Eating right and eating healthy is simply indispensable to achieve your fat loss goals, no matter where the fat is stored.

Your very first step in planning a healthy diet for yourself is to adjust your calorie intake and your calorie outgo. When you exercise, you start to burn more calories than you did before. But burning more calories alone is not enough. You also need to reduce your calorie consumption. That’s how you will achieve a calorie deficit and see your weight reduce. A word of caution. Don’t make drastic cuts to your calorie intake and make whatever cuts you want very gradually. Your body requires energy to keep going. By bringing down your calorie consumption sharply, you will deprive your body of energy and you may experience fatigue and dizziness. Also, you may lose fat fast initially, but in some time, your metabolism will slow down and your fat burning will become slower. Which means that you will not get the desired result.

The next step is to include healthy items in your diet and kick out  unhealthy ones. So, incorporate more fruits and vegetables in your diet and stay away  from colas, alcohol and processed foods like cookies and chips. Remember, you do need fat. But instead of having the unhealthy saturated fats, it is preferable to have mono- and poly- unsaturated fats from sources like olive oil, flax seeds, walnuts, trout, salmon, etc.

Eat a diet that is high in lean protein, and that consists of slow-burning carbohydrates, healthy fats and vegetables. A diet of this nature will help your body build and maintain muscle while simultaneously burning fat. Proteins, beans and legumes will help you feel full so that you do not overeat.

·  Lean proteins may consist of fish, turkey, chicken, egg whites and cottage cheese.

·  Slow-burning carbohydrates are carbohydrates that do not raise your blood sugar. The most advantageous carbohydrates are beans and legumes such as black beans, pinto beans and lentils. Carbohydrates that will raise your blood sugar should be avoided and include most white and whole grains, such as bread, rice, pasta and potatoes.

·  The most advantageous vegetables are those that contain high amounts of vitamins and minerals and are low in starch. Kale, spinach, broccoli and mustard greens are good choices.

·  Healthy fats are necessary for a healthy heart and to help your body absorb nutrients. Olive oil, avocado, coconut and walnuts all contain healthy fats.

·  Fruits should be avoided because they contain a high amount of sugar.

Eat a meal 90 minutes before you exercise so that your body has energy to work out. If you do not eat you may feel lethargic and low of energy, which will hinder your performance.

Engage in resistance training 2 to 3 days a week.

·  Do weight training exercises that target all the muscle groups in your arms including biceps, triceps and shoulders.

·  Perform exercises using light, medium and heavy weights so that you are engaging all different types of fibers in the muscles of your arms.

·  Change your arm workout every 2 weeks so that you are not always performing the same moves. You will get the most out of your workout by using different muscles and weights.

Add cardiovascular exercise to your routine 2 days a week to burn fat faster. Cardiovascular exercise such as swimming is most efficient in burning fat.

Drink a liquid meal, such as a protein shake after you perform your exercises. The muscles of your arms will need nutrients within 20 minutes of your workout, and liquids are best because they are digested faster than solid food.

Consume several small meals rather than a few big meals. Eating more frequently will help your body repair after workouts while keeping your blood sugar at a low level. You will also be less likely to overeat if you consume many small meals.

Hope that you now have a fair idea about how to lose arm fat. By making healthy food  choices and altering your lifestyle from one of inactivity and laziness to one of high physical activity, you will not only lose that ugly arm fat but also achieve a better overall health than you have known before.