Anxious to know “How to reduce arm fat?” Well-defined, toned arms can be your finest accessories; nevertheless, it takes enough of diligence and determination to reduce arm fat. Aside of sculpting and strengthening your arm muscles, you must reduce arm fat in order to make the underlying muscles more prominent. Hence, with a completely balanced diet and regular strength and cardio training, you can achieve toned arms in less time than what you may have imagined.
How to Reduce Arm Fat?
Just the strengthening exercises will not give you toned arms. Simply doing biceps and triceps will not reduce the arm fat that covers your muscles since the spot-reducing fat in one area of your body is next to impossible. Hence, the answer to the question of how to reduce stubborn arm fat lies in the focusing on reducing fat from your entire body. Once this occurs, you will see a decrease in the fat in your arms, making the underneath muscles more prominent.
1. Diet
A daily deficit of 500-1000 calories can help you shed one to two pounds a week which stands to be the recommended weight loss by the experts. For this, you will need to have a healthy diet daily that consists of vegetables, low-fat dairy products, whole grains, fruit and lean protein.
Make sure that you take foods that are low in calories instead of the foods that are high in calories and eat smaller portions and if possible, cook your own meals so that you can control the ingredients that go into the foods. Get a healthy balance in order to make it simpler to maintain your diet and make it a part of your lifestyle as well.
2. Workout
Make sure to perform 150 minutes of moderate-intense cardio workout every week and integrate strength training on two days. This will help you in burning the calories easily and in increasing the muscle tissue. The cardio workout can comprise of performing water aerobics, games of double tennis or riding a bike. Strength training will help you work all the major muscle groups of your body like back, chest, abdomen, arms, legs and hips.
3. Targeted Exercises
Aside of biceps curls, for working the upper part of your arms, working the back of your upper arms which is the most common area of problem is imperative. Workouts like triceps or triangle pushups and dips stand to be quite effective because they stimulate the muscle tissue hence helping you reduce your arm fat in a much more effective way. For optimum results when it comes how to reduce arm fat, at the time of strength training, work your way up performing two to three sets of 8 to 12 repetitions, using a weight that is quite heavy so that the final repetition is a bit hard to complete.
- Skipping Is Helpful
This is not a misprint. Skipping is one of the best exercises that a person can do to remove their arm flab. By skipping rope, you are working muscles in your arm that do not typically experience high levels of exertion. When you skip rope, the muscles in your arms become more toned by repeatedly lifting your body weight. The circular motion also has benefits, as it increases the arms activity level.
- Don’t Forget To Stretch
Stretching your arms is something that should be done on a regular basis, not just before and after your typical exercise routine. Not only does this lead to increased activity in the arms, but it also keeps tension from building. You can stretch your arms at any time, whether you are on the job or waiting in line at the bank. When you practice regular stretching, this increases the muscle tone in the arms and keeps them looking their best.
- Keep Rotating Those Wrists
The lower area of the arm and the shoulders are where fat deposits tend to accumulate. Use light dumbbells (2 pounds apiece) and be sure to work on keeping your wrists rotating. As you are holding the dumbbells, make sure you are gripping them firmly and extend your hands outward. In a swift motion, rotate the wrists inward and upward. This increases the arms muscle tone and decreases the buildup of harmful fat.
- Pull Ups
While these may have been considered the most brutal exercise that you ever did during childhood, pull ups are a great way to ensure that arm fat does not have a chance to take over. All you need to do this exercise is a bar that is easily able to support the weight of your entire body. Once you are able to pull yourself up, hold the position for a couple of moments, as this will place an added strain on the arms muscles, leading to improved tone.
- Triceps Exercises
Sit down on the floor and put your hands roughly a foot or so behind the hips. Once you have done this, check to make sure that your fingers point towards your rear end. Press your legs and feet together, while keeping your feet flat on the ground, with your knees bent. Raise your hips off the floor and keep your arm straight. By bending each arm at the elbow as you simultaneously lower your posterior above the floor without touching it, you provide your arms with a great workout, one that can easily be done at home.