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Exercises and Diet Tips to Lose Your Arm Fat

Dec 22, 2017

You work hard to lose weight, tone up and keep your body looking fit, but some areas of your body can store stubborn fat. The arms are one of the most common areas of the body that instantly sticks out when there is excess fat, especially when the rest of you looks healthy. With flabby arms comes fatty armpits and for women, this can be a major confidence killer when you wear something strapless or even with a sleeveless shirt. Then how to lose arm fat is what you want to know most, this article will help you out with the right exercises and diet to get rid of this stubborn fat.

Exercising for Losing Arm Fat

1. Arm rotation

This exercise is great on its own or as a warm up to your more intense exercise routine. It can also be done anywhere and is quick to complete yet, very effective. Begin with your feet just slightly apart and extend the arms out to the side so they are parallel to the ground. Make a fist with your hands and begin to rotate your arms in a clockwise motion. Once you have made 20 rotation, bring your arms back down to your sides and rest for 15 seconds. Repeat this process about 10 times twice a day.

2. Arm Scissors

Another easy exercise that can be done from just about anywhere is scissors exercises. Begin with your legs just slightly apart while standing. Bring the arms up, hands palm side down and parallel to the floor. Extend the arms in front of you so they make a “V” shape. Begin to bring the arms together, still keeping them parallel to the floor so that one arm crosses over the other to make an “X” shape. Return them the “V” shape and bring back together, making sure you alternate the arms that cross over the top. Do this 20 times before resting your arms at your side for 15 seconds. Repeat this process 15 times.

3. Push and Stretch Elbows

This exercise also begins with standing with the feet apart and arms extend out to the sides. How to lose arm fat with this exercise? It requires pushing and stretching the arms quickly. Keeping your hands in a fist, bring them in so they meet the armpit, your arms should be parallel with the floor and bent at the elbow. Push the elbows back, so your fists are now facing the front of you and quickly return back so that the fists are at your armpits again and then stretch your arms out to the sides again. Do this 20 times before allowing the arms to rest for 15 seconds at your side. Repeat the process 15 times.

4. Push Pull Arm Exercises

Begin at a standing position so the legs are about hip-width apart. Bend your knees slightly as if you were to sit in a chair, lean forward so your chin is just over the knees, but keep your back straight. Bring the arms up over the head to form a straight line with your back, the palms should be facing in towards each other. Pull the arms down, bending at the elbow to create a 90-degree angle, so the elbows are in line with the shoulders. Push the arms back up over the head and repeat 20 times. Return to a standing position and lower the arms to rest for 20 seconds before repeating the process 5 times.

5. Push-ups

Push-ups are an excellent way to tone up your arms and are a fairly common and simple exercise to perform. Begin lying face down on the floor. Position the hands just under the shoulders with the fingers extended out. Begin to lift yourself up off the floor so your arms are almost straight and the knees are off the floor. Your body should remain in a straight line. Slower yourself back down until you are a few inches from the ground and then push yourself back up. Repeat 20 times. This is is more effective when it is part of an aerobic exercise. So next time when you ask how to lose arm fat, try this.

6. Chair dips

You will need a chair for this exercise, have it positioned against a wall to prevent it from sliding out from under you. Sit so your butt is at the edge of the chair with the hands gripping the chair at the ends. Keep the heels firmly planted in the ground, slightly apart as you move your butt forward off the chair, you should be holding yourself up with hands on the chair. Lower your butt towards the floor, about halfway down the chair, then lift yourself back up. Repeat this 20 times before allowing your butt to rest on the chair for 20 seconds. Repeat the process 5 times.

Diet Tips for Losing Arm Fat

1. Lower your calorie intake

If you want to burn fat, then you need to burn more calories throughout the day than you consume. Gradually reduce your calorie intake by 500 each day to help burn away your arms fat.

2. Stay hydrated

You always hear you should drink eight, eight-ounce glasses of water a day, but do you? You should really try to consume more water when you are trying to burn fat. However, during meals, avoid drinking too much water which can hinder your digestion because the stomach acid is diluted.

3. Eat more but smaller portions

To prevent overeating at meals, you should aim to eat more frequently but smaller portions. This will allow you to reduce cravings and decrease your chances of overeating. Be sure one of your smaller meals is shortly after your work to help fuel your muscles and body with the appropriate nutrients.

4. Don't skip breakfast

How to lose arm fats begins with eating a balanced breakfast. Why? You want to consume a healthy substantial breakfast to refuel your body and keep it energized throughout the day. If you want to limit your snacking throughout the day and reduce your calorie intake, strive to eat a well-balanced breakfast at the start of each day.

5. Balanced diet

You want to eat well-balanced meals that contain fresh fruit and veggies as well as lean protein, healthy fats, and whole grains. Try to eliminate processed foods, sugar, alcohol and flour from your diet.