How to Reduce Fat from Arms?

Fat arms are a common trouble amongst women who have gained weight. Arm fat for most women and even some men is generally on the underside of their arm. Fat and flabby arms are not just unattractive, but they are also a nuisance to have. Losing weight around the upper arms can be a difficult challenge for most people.

Your body stores fat in many locations when you eat more calories than you burn. It stores fat in a pattern based on your genetics, hormones, and sex. Like any other body part, the only way to lose fat from under your arms is to lose overall body fat. The best way would be to tone the arms while at the same time lose some fat. Here is how you can get started:

Step 1: Lose fat from the body

• Change your diet: First you should start with a healthy eating program or develop good eating habits. Switch to unsaturated fats, lean protein and whole grain type carbohydrates. This will help you get rid of your fat and will help you feel better physically and mentally.

• Remain Hydrated: Always keep your body hydrated. Drink at least 8-10 glass of water per day. Dehydration can cause your metabolism to drop by up to 30%.

• Speeden your Metabolism: The main reason you have got flabby arms is because your body stores the excess calories in the form of fat. The only way out of this is to make the body use all the calories that it is taking in. This can be done by speeding up your metabolism. Simple tips like never skipping breakfast, eating frequent meals work best.  

• Exercise Regularly: Burning calories throughout the body should be your main aim. Do strength training that focuses on your arms followed by a cardio workout which will be effective in helping you lose fat. Increase your exercise as your body adapts. You should never aim to lose more than 0.5 kg to 1 kg per week.

Step 2: Tone your Arms

The recommended exercises to tone your arms would be:

• 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.

• 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.

• Pushups: Though conventional, they are still 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.  Remember, you should never overdo when you are exercising with weights. You will find it difficult to remain consistent since you may get discouraged and be too sore.

If you want to get rid of flabby arms, take a comprehensive approach. Fat arms cannot continue to exist if you are participating in ongoing physical exercise and a good diet program. You can consult with FitnessAlliance.net for home based workouts. Check out how to get fit at home for some tips on home based physical activities.