Who among us would be a fan of fat arms? I guess no one.
Well, hello there! Today we will all be embarking on a journey to bid farewell to arm fat and unlock the secrets of achieving beautiful and toned arms.
In these changing trends of today’s world, wearing a sleeveless dress is a dream of every female. And even if it is not the case, in general, women are now groomed enough to know how beautiful a toned body looks, let alone toned arms.
So, in this blog, we will explore effective ways to get the answer to how to lose arm fat, revealing simple and easy food choices and exercises that can help you shape your arms into stunning-looking masterpieces.
Table of Contents
How is Arm Fat Caused?
Arm fat is just one of the things that onset with aging. As we start to age, the metabolic rate starts to decrease, and if you are not following an active lifestyle. The chances of fat accumulating in your body do increase.
While there is no perfect answer to that, doctors at Farooq Hospital Iqbal Town suggest that the lower levels of testosterone in the body also trigger the storage of fat in the upper arms.
As women start to age, the levels of testosterone in the body do decrease as well, which makes the fat accumulate in the arms. So, it gets hard for them to find ways to get the answer to how to lose arm fat or how to get rid of arm fat.
Exercises to Lose Arm Fat
A number of effective exercises that can help and specifically target the arms can help you achieve your desired results. Some of them to try are:
Push-Ups
Push-ups are one of the most commonly done exercises. And when it comes to changing sculpted arms, there is no better exercise to rely on than push-ups.
One of the reasons why push-ups are great for losing arm fat is that it activates the triceps, which are the muscles located in the back of the upper arms. By toning the triceps, push-ups help in the reduction of the appearance of flabby arms and promote the growth of lean muscles.
How to lose arm fat with push-ups? Start in a plank posture with your hands slightly wider than shoulder-width apart and your toes on the floor to properly do push-ups. Use your core muscles to maintain a straight line from your head to your heels. Then, press back up while fully extending your arms after lowering your torso by bending your elbows till your chest is just over the ground.
To target the arm muscles, aim to start by performing 10 to 15 push-ups with proper form.
Tricep Dips
Tricep dips are a very versatile bodyweight exercise that can be performed anywhere, using a sofa or a chair.
To execute tricep dips, you can use a stable surface like a bench or a step. This can help a lot in getting closer to knowing how to lose arm fat.
Start by sitting on the edge of the chosen surface with your hands gripping the edge beside your hips. Keeping your legs at a 90-degree angle, slide your hips forward off the bench. When your upper arms are parallel to the ground, lower your body by bending your elbows and letting them flare out to the sides. Straightening your arms and using your triceps to lift yourself back up will help.
Tricep dips help a lot in targeting the arm muscles and help with strengthening the arm muscles along with toning them out. These can be one of the best answers to how to get rid of arm fat.
Side Plank
Side planks are great as they primarily target the muscles on the side of your core, but they also activate the muscles present in your arms and shoulders. But, how to lose arm fat using a side plank?
So, this can be marked as one of the best exercises for toning and strengthening the upper body.
To perform a plank, lay on your side with your legs extended and piled on top of each other. Align your elbow squarely beneath your shoulder and support yourself on your forearm. A straight line extending from your head to your heels can be achieved by lifting your hips off the floor.
Hold this position with your core muscles engaged for a predetermined period of time, usually beginning with 20 to 30 seconds on each side.
Also, give 11 weight loss exercises to torch extra weight, a read to explore more.
Diet for Losing Arm Fat – How to Get Rid of Arm Fat Without Exercise!
If you are someone who is not into exercising much, or your routine doesn’t allow you to go to the gym or work out at home, don’t worry!
The diet that you take can also help a lot with how to lose arm fat. So, let’s understand what you can eat in order to reduce fat arms.
Eat Protein
Protein-rich foods can help in building muscles and boost your metabolism. Hese can be very helpful in burning more calories. Another reason to add more protein to your diet is that it helps in making you feel more full for a longer period of time.
The aim here is to intake protein and not limit yourself to just protein. Try and include more lean meats, seeds, beans, nuts, and leafy vegetables to lose the fat on the arms.
Suggested Read: Protein-Rich Foods
Cut Down Sugar
Dr. Warda Sikandar who is one of the top dietitians in Pakistan says that sugar intake is not inherently negative for the body, but cutting back on foods with high sugar content is necessary to get rid of flabby arms.
How to lose arm fat by reducing sugar? Or how to get skinny arms?
Reduce the amount of sugar you add to your coffee or tea, and create your own fresh fruit juices instead of buying canned or bottled versions. Also, choose oat porridge with fresh fruit over breakfast cereal that is high in sugar.
Keep a Count
The thing that needs to be kept in mind when you think of how to lose arm fat is that you need to start watching the calories that you consume. Research says that you need to correctly predict the amount of weight loss with dieting.
In order to lose a pound of fat, one must expend around 3,500 calories. Even though the sum looks overwhelming, there is a straightforward approach to accomplish this.
You may burn 3,500 extra calories by trying to reduce your daily calorie intake by roughly 500. To keep track of your intake more easily, jot down everything you eat along with its caloric amount in a notepad.
When to Contact Healthwire
If you feel like you still haven’t gotten the answer to ‘how to lose arm fat’ and the diet that you take is not making any difference. Then it is best to visit a professional. You can do that by booking an appointment with the best dietitian near you by visiting Healthwire.
