How to get ride of arm fat?

To get rid of arm fat first you should start taking a healthy diet or develop good eating habits. Include unsaturated fats, lean protein and whole grain type carbohydrates,foods high in fiber in your diet. This will help you get rid of your fat and will help you feel better physically and mentally.and also keep your body hydrated. Drink at least 8-10 glass of water per day. Dehydration can lower your metabolism.There are some particular exercises for arm which will help to tone arms are given below-

# Bicep Curls:This exercise helps to work on the biceps (front of the upper arm). Bicep curls can be done using equipments like dumbbell, barbell, cable machine, etc. The common factor among all types of bicep curls is the 'curling' motion, where a weight is moved through an arc, primarily using the strength of the biceps. The biceps is contracted to lift the weight upward through the arc, to a point where further movement is not possible. It is important that the elbow remain next to the body during this motion as to keep stress on the biceps. The biceps is then extended, lowering the weight back through the arc, to the start position. Perform 3 sets with 10-12 repetitions per set.
# Bench Dips: This is an advanced exercise targeting the triceps (back of the upper arm). Sit on the edge of a sturdy chair or bench with your palms placed on each side of your hips and your fingers hanging over the edge. Lift up onto the hands and bring the hips forward (walk your feet a little). Lower the hips down using your arms. Keeping your knees bent, lower yourself until your elbows are at 90 degrees and your upper arms are parallel to the floor. Use your arms to raise yourself up and repeat 12-15 times.
# Seated Triceps Extension: Sit on a bench and hold a weight at one end with both hands. Take the weight straight up overhead with the arms next to the ears. Keep your upper arms stable as you lower the weight behind your head until your forearms are just past parallel to the floor. Now, straighten your arms to return the weight to starting position. Repeat 10-12 times. You can also do this one arm at a time with lighter weights.
# Pushups: It is also a great way to tone your arms, especially those who don't have the time to go to the gym. Do three sets in a session.
The other exercises that can also be helpful are weighted dips, bench press, lying barbell french press, cable extension, tricep pushdowns etc.Doing all these exercises properly will help in toning arms in perfect shape.

Hi Rose,
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