Losing weight isn’t always easy, especially when certain parts of your body seem to hold on to fat more stubbornly than others. In particular, if you’re in the middle of your own personal weight loss journey, you may find yourself having a hard time eliminating that extra bit of flab that seems to hang off your arms. Getting rid of arm fat is a problem that many people seem to have a hard time dealing with.
Luckily for you, there are a few different tips, tricks and techniques that you can put into practice in order to help eliminate that extra arm fat and make your arms more toned than ever.
7 Effective Ways to Get Rid of Arm Fat Quickly
1. Try Some Weight Training Exercises
Resistance training exercises such as lifting weights are, unsurprisingly, a very effective way to give your arms and upper body a good workout. While lifting weights may not necessarily cause you to lose fat in your arms, it will help you tone them and accumulate muscle mass.
The more muscle mass you have built up in your body, the easier it is to lose weight and burn off fat; this is because lean muscle provides a boost to your body’s resting metabolism, which allows your body to burn more calories throughout the day; even during periods when you’re not currently engaged in physical activity.
To tone up your arms and start bulking up on lean muscle in your arms, try out some weight lifting exercises such as bicep curls, upright rows, overhead presses and overhead tricep extensions.
2. You need to Switch Up Your Diet to Get Rid of Arm Fat
Exercise is an important part of losing weight and reducing fat, but that’s only one half of the weight-loss equation: the other half, of course, is eating clean and maintaining a proper diet.
To reduce that extra flab in your arms as well as other parts of your body, the first step should be to cut down on refined carbs and other sources of empty calories. This means cutting back on white bread, pasta, breakfast cereals and other overly processed and pre-packaged grain products.
As for foods that can benefit your weight loss, two important nutrients that you should consider working into your meal plan are protein and fiber.
High protein foods such as eggs, poultry, seafood and legumes fill you up and leave you feeling full for longer periods of time, making you less likely to accidentally overeat by way of careless snacking.
Foods high in dietary fiber such as fruits, vegetables, nuts, seeds and whole grains move slowly through your digestive system, which also helps slow down feelings of hunger to prevent overeating as well.
Instead of simply counting and cutting calories, you may find that substituting healthy foods instead of unhealthier options might have more effective results.
3. Work on Your Cardio to Get Rid of Arm Fat
While lifting weights will help you to build lean muscle and increase your metabolism, cardiovascular exercise helps by elevating your heart rate and helping you to burn through your body’s stores of calories.
This probably won’t come as a surprise to anyone with even a passing knowledge of health and fitness, but burning calories through regular cardiovascular exercise help to reduce your overall body mass and cut down on fat, including the fat in your arms.
For the average person, it’s recommended that you get at least 20 to 40 minutes of cardiovascular exercise every day, or somewhere between 150 and 300 minutes per week.
Some of the ways you can get your heart rate up include jogging, biking, jumping rope, rowing and swimming.
4. Stay Hydrated
There are a wide number of reasons why you should always remember to drink plenty of water every day.
While we could talk for hours about the importance of proper hydration, the point we’re going to focus on here is how staying hydrated positively impacts your weight loss.
Research has suggested that drinking water helps keep you sated and prevents you from overeating. It may also have a positive effect on your metabolism as well, allowing you to burn through calories at a faster rate during workouts.
Drinking just a little under 17 ounces of water is believed to be enough to increase your metabolic rate by as much as 30 percent for a full half-hour.
If you’re about to head to start your daily workout, make sure to top up your water bottle before heading out.
5. Set a Proper Sleep Schedule
You might not have realized this, but the amount of sleep you’re getting every night plays a vital role in your ability to manage your weight and stay healthy.
There have been a number of studies that indicate how getting a proper amount of sleep helps to regulate your appetite, thus preventing you from taking in more calories than necessary throughout the day.
When you’re feeling deprived of sleep, your body produces higher concentrations of a hormone known as ghrelin, which is responsible for stimulating your appetite and giving you feelings of hunger.
If you’re serious about losing weight, you should start taking the necessary steps to ensure that you’re getting a decent night’s rest on a regular basis.
6. Try Some Bodyweight Exercises to Get Rid of Arm Fat
Bodyweight exercises are a form of resistance training that uses the weight of your own body to help build up strength and muscle mass, rather than relying on weights or other equipment.
Typical exercises that fall under this category include push ups, planks, and tricep dips.
Since the only tool you need to perform these exercises is your own body, this might be an appealing option for anyone who currently doesn’t have access to a gym or weight lifting equipment of any kind.
Dumbbells? Where we’re going, we won’t be needing dumbbells!
7. Focus on Your Entire Body
When you seem to be retaining fat in one specific part of your body such as the arms, you may feel more inclined to try and target those parts of your body specifically in order to burn off the fat there faster.
However, workouts that only target specific body parts are often ineffective, and it has yet to be proven whether or not they even work at all, to begin with.
Instead of trying to put an emphasis on one area of your body, focus on full-body workouts and your arm fat will melt away before you know it.
for those of you who are already regular fitness junkies and weekend warriors in general, what are some of the strategies you use to keep your weight in check and trim the fat around those problem areas?
We’d love to hear your feedback, so be sure to let us know in the comment section below and help us keep the conversation going.