How to Lose Arm Fat Fast

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Arms with excess fat mar the appearance as well as the overall body structure of a person, so much so that even his/her options with regard to choosing a dress to become limited. In fact, there are many people, who have lean body structures, but have fatty arms. Both men and women face this problem of fatty arms, which not only affects their whole personality but also makes them feel conscious and embarrassed.

The deposition of fat on the arms makes them look ugly and saggy. The issue ‘how to lose arm fat’ is in no way less than a major challenge, but there is no need for you to feel defeated. There are numerous available options that will help you to melt down the fat in the arms and make it proportionate to your body structure.

Causes of Arm Fat

Mainly fatty arms are the result of excess weight gain. When a person gains weight, generally the fats get stored in certain areas like thighs, buttocks, stomach, back and of course in arms. But apart from that, there are also many other reasons due to which a person gets flabby or fatty arms. Let’s have a look at them.

Aging: Age also plays a major role in the accumulation of fat in the arms. As the person crosses 30, the fat content in the body starts increasing and the lean muscles start decreasing. At the same time, the skin loses its elasticity and becomes saggy, which gives rise to the problem of fat deposition in the arms as well as other parts of the body.

Lack of Exercise: Due to lack of exercises, the excess calorie gets stored in our body in the form of fat. The increased fat level in the body means the accumulation of fat in the arms and other areas of the body.

Heredity: Also, heredity plays a role in the accumulation of arm fat. There are people who are genetically more vulnerable to the collection of excess fat in the arms.

Consumption of Fatty Food: Consumption of fatty food also leads to obesity, one of the main causes of arm fat.

Exercises for Men to Lose Arm Fat

There is no need for you to be overly worried about how to lose arm fat fast. Several exercises are there, which you can be performed at the comfort of your home. These exercises will help you in losing arm fat. Let’s focus on the major exercises that will assist you in successfully resolving this condition.

Lifting of Weight

This physical exercise is a tried and tested one for losing arm fat, and it will also be useful for your overall weight reduction program.

Process to be followed:

  1. Take either a dumbbell or a water bottle in each hand.
  2. Grip it firmly and slowly lifts the hands. Take your hand above your head maintaining the same slow pace.
  3. Ensure that the arms are straight.
  4. Start lowering the dumbbell/water bottle as much as possible at the rear of the back.
  5. Again, lift the dumbbell/water bottle and move it above your head and come back to the first position, at a relaxed pace.
  6. The vital element of this exercise is that the arms need to be in proximity to your ears and head.
  7. Perform this exercise for 20 sets where each set includes 20 repetitions.
  8. You can rest for a minute or two after completion of every set.
  9. We advise you to increase either the weight or duration of this exercise after every 7 days, to be assured of losing arm fat fast.

Chair Dips

When you are in search of best ways to lose arm fat, we strongly recommend that you perform this exercise. Chair dips, apart from helping you in eliminating the arm fat, will also give a toned look to your arms.

Process to be followed:

  1. To perform this exercise, you first need to make sure that you have a chair/bed of minimum 2 feet height.
  2. Also, make sure there is at least 3 feet of moving space in front of the bed/chair.
  3. Stand in such a way that your back faces the chair/bed.
  4. Position your hands on the chair/bed. Here, ensure that the distance between the shoulders and hands is the same.
  5. Straighten the upper part of the body.
  6. Slowly bend the elbows and knees and move your body towards the floor.
  7. Try to come in contact with the floor.
  8. Return to the standing posture at a slow pace.
  9. Perform 3 sets of chair dips with each set having 20 repetitions.
  10. Perform this exercise religiously to lose arm fat fast.

Knee Push-Ups

Push-ups provide a befitting answer to the question ‘how to lose arm fat’. This exercise not just helps in losing fat but also tones both the rear and frontal parts of the upper arm.

Process to be followed:

  1. Rest your knees and hands on the floor.
  2. Make sure that back is straight and not bent.
  3. At a slow pace, bend the hands and bring your upper body as close as possible to the floor.
  4. Now, slowly push against the floor and return to the starting position.
  5. Repeat this process until the time when the pain stops you from doing further repetitions.
  6. Once you get used to this exercise and gain the required strength, you can start performing push-ups on the toes.
  7. Do this exercise daily to get rid of arm fat.

Triceps Kickback

Just like the previous exercise, even triceps kickback is beneficial for the rear and frontal area of the upper arm. This exercise reduces arm fat and at the same time gives a toned look to the arms.

Process to be followed:

  1. Be in the normal standing posture and grip a dumbbell with your right hand.
  2. Place your left knee and your left hand on a bench.
  3. Your upper body should be parallel to the bench.
  4. Swing the right hand backside, towards the roof.
  5. Remain in the position for about 10 seconds.
  6. Slowly move the right hand back to the starting position.
  7. Do 15 repetitions and follow the same process with the left hand and right knee.
  8. Perform triceps kickback daily, which is one of the fastest ways to lose arm fat.

Stretches

If you want to know about the best exercises to lose arm fat, which does not exhaust you, we advise you to go with the ‘stretches’. Though this is one of the simplest exercises to lose arm fat, it still provides a thorough workout to the arms and that too without straining you much.

Process to be followed:

  1. Be seated on the ground and extend your legs forward.
  2. The attempt to touch the toes while making sure that you don’t bend the knees.
  3. After remaining in that position for few seconds, slowly come back to the initial posture.
  4. Perform 10 repetitions of stretches every day to get rid of arm fat.

Bicep Curls

When a specific muscle is being exercised, it is imperative that there is work out also for the muscle of opposite side. Bicep curls nicely complement triceps kickback in removing the arm fat as well as toning the muscles. It perfectly answers the question how to lose arm fat.

Process to be followed:

  1. Grip a dumbbell/water bottle in each of your hands.
  2. Be seated in a chair without bending the back.
  3. The feet should rest on the floor.
  4. The width between the two feet must be the same as that of the shoulder.
  5. Slowly lift the hands.
  6. Bend the elbows and bring the hands closer to the shoulders.
  7. The elbows have to be in proximity to the sides.
  8. Again, take the hands back to the initial position at a slow pace.
  9. You can do 3 sets where 12 repetitions are there in each set.
  10. Do this exercise regularly to reduce arm fat fast.

Half Moon Rotation

Half moon rotation shows that the exercises for losing arm fat and toning the muscles can even be low-intensity ones. This exercise, which tones both triceps and biceps, consists of just simple movements to be made at a relaxed pace.

Process to be followed:

  1. Stand in the posture where the distance between your feet equals the width between your hips.
  2. Lift both the hands and fully extend them to the left and right.
  3. To start with, the palms must face the floor.
  4. Gently rotate the palms in the direction of the ceiling.
  5. Again, slowly return to the starting position mentioned in point 3.
  6. Provided you do minimum 30 repetitions of this exercise regularly, half moon rotation would be among the fastest ways to lose arm fat.

Arm Circles

Arm circle occupies an important place in the majority of exercise programs, which successfully removes flab from the arms as well as tones them.

Process to be followed:

  1. Stand with your legs separated by the same width as that of the shoulders.
  2. Stretch both the hands sideways.
  3. Rotate the arms to make small circular motions frontward.
  4. Do 50 repetitions.
  5. Now, perform 50 similar repetitions rearward.
  6. This exercise will help you to lose underarm fat as well as fat from the upper arm and not to mention that even muscles will get toned.

Scissors

This exercise, called as scissors, offers an excellent solution to the issue of losing arm fat fast.

Process to be followed:

  1. Stand erect and extend the hands to the front at shoulder height.
  2. Extend the arms sideward and again slowly move them frontward.
  3. The right arm must cross the left one from the above.
  4. Gently extend the arms once more and slowly move them frontward.
  5. Now, the left hand should go over the right arm.
  6. Perform 20 repetitions of scissors to lose arm fat fast.

Pull-Ups

This exercise will be a perfect inclusion in your weight-loss exercise regimen in general and in the workout plan to lose arm fat in particular.

Process to be followed:

  1. Grip a sturdy rod that is fixed above your head (the rod should be strong enough to take your body weight).
  2. Slowly pull yourself up from the floor until your head is in level with the rod.
  3. Remain in this position for around 10 seconds and steadily return to the starting posture.
  4. Repeat the process as long as you can. Do not push yourself to the limits.
  5. Follow this exercise daily to lose arm fat in a week.

Floor Pull-Up

This exercise provides a thorough workout to the triceps.

Process to be followed:

  1. Lie down on the ground with your shoulders and head below a strong table.
  2. Firmly grip the table edges with both your arms.
  3. Now, pull yourself from the ground and go as far as possible.
  4. Then, remain in the position for around 10 seconds and slowly return to the initial position.
  5. Perform this exercise religiously to get rid of arm fat fast.

Resistance Band Curls

If you are reluctant to use dumbbells and yet want to tone and strengthen your arms, then this workout will be very helpful to you. Here, you will use a resistance band instead of dumbbells. Muscles grow when subjected to stress and here, the resistance band will bring about this stress.

Process to be followed:

  1. Place your feet on the resistance band by keeping your legs at shoulder width.
  2. Slowly curl the handles of the band and bring them to your shoulders.
  3. Press your elbows against the torso and make sure not to move the upper body much.
  4. Widen the distance between the feet to exercise the inner bicep heads.
  5. Bring the feet closer to give a workout to the outer bicep heads.
  6. Once you master this exercise with a resistance band, you can then start to use a barbell, which will help you to lose arm fat fast.

Reverse Curls

Reverse curls provide a complete workout to the brachioradialis muscles.

Process to be followed:

  1. Grip a barbell in a reverse way.
  2. Keep your body straight and elbows pressed on the torso.
  3. Slowly curl the barbell and attempt to complete the movement.
  4. You can decrease the barbell weight if required to do the workout perfectly.
  5. Perform 3 sets of the exercise where there are around 12 repetitions in 1 set.
  6. Doing this exercise regularly will aptly answer the query how to get rid of underarm fat.

Exercises for Women to Lose Arm Fat

Having flabby arms put women in difficult situations. It not only makes them stay away from those slim fit sleeveless dresses but also ruins their overall look. Do not worry if you are also facing the same problem and just thinking how to lose arm fat. There are many exercises, which will help to get rid of this problem if you follow them religiously.

Wrist Rotation

This is an exercise that you should not ignore when you are seeking options with regard to losing arm fat.

Process to be followed:

  1. Stand straight and the gap between your feet should be equal to your shoulder length.
  2. Take 2 dumbbells of 1 pound each.
  3. Grip one dumbbell in each hand.
  4. Extend your hands forward and keep them firm.
  5. Now rotate your wrists as fast as possible in the clockwise direction for 1 minute.
  6. Take a pause of few seconds and repeat the rotation in the clockwise and anticlockwise direction.
  7. Perform the exercise daily to get rid of arm fat.

Lateral Dumbbell Raises

Lateral dumbbell raises offer a good solution for the issue of eliminating arm fat. Also, you won’t be subjected to too much strain while doing this exercise as it is a fairly simple workout.

Process to be followed:

  1. Stand in a shoulder width distance between the feet.
  2. Hold one dumbbell in each hand.
  3. Make sure to rest the hands at the sides.
  4. Now, slowly lift both the arms to the sides at the shoulder level.
  5. The hands should be straight and not bent at the elbows.
  6. Remain in this position for about 30 seconds, and then return to the starting position.
  7. Perform 3 sets of this exercise, where 10 repetitions complete a set.
  8. Increase the weight of dumbbells as you keep gaining the muscular strength.

One-Legged Hammer Curls

This exercise provides a thorough workout to the biceps and at the same time enhances the stability.

Process to be followed:

  1. Grip a dumbbell in each hand in a standing posture.
  2. Rest your hands at the sides and ensure that the palms face each other.
  3. Raise your right leg and make the left leg support the body weight.
  4. Slowly lift the dumbbells to shoulder height.
  5. The hands must be fully pressed at the sides.
  6. Remain in this position for few seconds and slowly come back to the starting posture.
  7. Repeat the process for the other side.
  8. Regularly perform this workout to get a convincing answer to your question how to lose arm fat.

Dips

We strongly advise you to do this exercise to lose fat at the triceps as well as to tone the triceps muscles.

Process to be followed:

  1. Sit on the rim of a bench and firmly grip the edge with your fingers.
  2. Adjust the position of your wrists to make the knuckles turn frontward.
  3. Slowly raise your hips from the bench.
  4. Bend the elbows and move your hips in the direction of the floor.
  5. Halt when your hands are parallel to the floor.
  6. Slowly return to the starting position and after a pause of few seconds, repeat the exercise.
  7. Perform this exercise if you want to lose arm fat fast.

Front Raises

Front raises using a stability ball provide a comprehensive workout to the deltoids which are the muscles located on the upper arms.

Process to be followed:

  1. Grip a dumbbell in each hand and sit on a stability ball.
  2. Relax the shoulders and stiffen the stomach muscles.
  3. Rest your hands at the sides and on the ball.
  4. Position your palms to make the knuckles face frontward.
  5. Slowly raise the dumbbells ahead of your shoulders.
  6. Stop when the hands and dumbbells are parallel with the floor.
  7. Then, slowly return to the starting posture.
  8. Do as many repetitions as you can without overly straining yourself to get rid of arm fat.

Walk Push-Up

If you are looking to achieve toned and fat-free arms, then help yourself by making this work out an integral part of your weight-loss regimen.

Process to be followed:

  1. In the standing posture, rest your hands at the sides of the body and bring your feet closer to each other.
  2. Lower the body and keep your arms on the ground and just ahead of you.
  3. Reach the push-up posture and do a single push-up
  4. Now, walk to the front and bring the feet as close as you can to the arms.
  5. This marks the end of one repetition.
  6. Then, continue moving ahead until you perform about 5 push-ups.
  7. Regularly do this exercise to lose arm fat fast.

Airplane Extension

Airplane extension is one more effective workout for everyone struggling to lose arm fat.

Process to be followed:

  1. Lie down on the floor with your back facing the roof.
  2. Rest your hands at the sides of the body.
  3. Now, raise your legs, hands and chest away from the floor.
  4. Then, slowly stretch the hands ahead of you.
  5. Remain in the posture for few seconds and steadily come back to the first position.
  6. Do minimum 10 repetitions of the exercise daily to get the results soon.

Crescent Lunge Row

Perform crescent lunge row regularly to bid goodbye to arm fat.

Process to be followed:

  1. In the standing posture, hold a dumbbell with your right arm.
  2. Bring both the legs close to each other and lounge to the front with the left leg.
  3. Ensure to bend your left knee at 90 degrees angle.
  4. Move your torso as close as you can to the left knee.
  5. Simultaneously, lift your left hand sideward at shoulder height and with the palms facing the floor.
  6. Make a rowing motion with the right arm, touching the torso with the elbow. This is the first repetition.
  7. Do around 15 repetitions and then shift the dumbbell to your left hand and follow the steps.
  8. Enhance the dumbbell weights only after you perfect the workout with the lower weight.
  9. Perform this exercise to lose arm fat in a week.

T Push-Up

Add the T push-up to your exercise schedule and very soon you will get rid of arm fat.

Process to be followed:

  1. Start with a push-up posture.
  2. Now, slowly move away from the floor and at the same time, twist your body to the right side.
  3. Raise your right arm without bending at the elbow and the fingers pointing to the roof.
  4. Remain in the posture for 2 seconds and come back to the initial push-up position.
  5. Repeat the process towards the left.
  6. Perform 5 repetitions for each side.
  7. If you want to get rid of arm fat, then perform this exercise regularly.

Headstands

This exercise is very useful for those who want to lose arm fat and strengthen the arm muscles without using weights. It provides a thorough workout to all the core muscles of your arm.

Process to be followed:

  1. Come to the crouching posture facing a wall.
  2. Grip the fingers of both the hands with each other with your elbows separated by shoulder width.
  3. Now, keep your head between both the elbows.
  4. Slowly raise your feet one after the other and press them on the wall. Here, the head will automatically move towards the surface.
  5. Make sure to keep your head away from the ground by the upward movement of your arms.
  6. Remain in this posture for few seconds.
  7. Move away your feet from the wall one after the other and return to the starting posture.

Handstand

Handstand is a perfect workout to the core muscles of the arms that ultimately helps to lose arm fat. This workout offers one of the fastest ways to lose arm fat.

Process to be followed:

  1. Sit down on the floor with your back facing a wall.
  2. Position your hands on the ground at shoulder-width.
  3. Raise your legs one after the other from the surface and press them against the wall.
  4. Use the support of the arms to prevent the elbows from getting bent.
  5. Remain in the position for few seconds and bring down the feet one after the other.

Yoga Poses to Lose Arm Fat for Both Men and Women

All the following yoga poses will greatly help you to lose the arm fat and at the time will tone the concerned muscles. In fact, the yoga postures will provide a comprehensive workout to all other areas of the body like the abdomen, back, shoulders, etc. The poses are designed for both men and women who want to lose arm fat fast.

Hover Pose

Hover pose is also known as chaturanga. It targets the entire body and helps to lose fat in the core muscle area. In this way, it helps to lose arm fat.

Process to be followed:

  1. Start with the push-up posture making sure that your body is in a straight line.
  2. Breathe out and move down your chest towards the ground.
  3. Make sure to keep the hands pressed against the sides.
  4. Stop when you are just a few inches away from the surface.
  5. Remain in this position for few seconds and slowly return to the starting posture.

Triangle Pose with Stability Ball

Doing the triangle pose or trikonasana with a stability ball is especially very useful for beginners. It helps to lose arm fat effectively.

Process to be followed:

  1. Stand with both the legs separated by a distance of around 3 feet.
  2. Position the ball below your right thigh.
  3. Move the right foot outward at 90 degrees and the left heel slightly behind.
  4. Breathe out and lower your right hand down the right foot.
  5. Stretch the left arm towards the roof and look up.
  6. Remain in the posture for 30 seconds.
  7. Breathe in and slowly move up to repeat the process for the left side.

Single Arm Plank

This exercise is a yoga pose that works on the abs, butt, hamstrings, arms, and calves. It helps to lose arm fat effectively.

Process to be followed:

  1. Keep your hands on the floor with the palms pressed against the surface.
  2. Both the hands should be parallel to each other at shoulder width.
  3. Stretch your legs backward and ensure that the body weight is supported on the palms and toes.
  4. Now stretch the right hand frontward with the upper arm pressed to the ear.
  5. Remain in the posture for around 10 seconds and slowly move back to the right hand down to the floor.
  6. Then, repeat the process with your left hand.
  7. Involve yourself in this yoga pose to get rid of arm fat.

One-Legged Dolphin Push-Ups

It is also one of the effective poses that will help you to lose arm fat.

Process to be followed:

  1. Come to the starting position of push-ups.
  2. Rest both your forearms on the floor at shoulder width.
  3. Now, inhale deeply and extend your right leg upwards. Try to keep the toes pointed towards the roof.
  4. Keep the toes of the left leg pressed to the ground.
  5. Exhale and slowly bring down the right leg and return to the starting posture.
  6. Perform 10 repetitions and follow the process with the left leg.
  7. Perform this exercise religiously to lose fat from the whole body as well as from the arm.

Inverted Plank

Also known as purvottanasana, inverted plank helps to lose fat in the arms and at the same time strengthens them.

Process to be followed:

  1. Sit down on the floor and keep the legs straight and close to each other.
  2. Move your hands backward with the fingers facing the feet.
  3. Now, take the support of the palms and raise your hips as high as possible.
  4. Remain in this posture for few seconds and slowly come back to the initial position.
  5. It is an effective pose, which tones the arms and makes it stronger.

L-Handstand

This pose aims at giving strength to your hands by removing the fat from the arms.

Process to be followed:

  1. Select a wall and mark a distance of about 3 feet from it.
  2. At this point, come to the first position of knee push. Your heels have to face the wall.
  3. Now, taking the support of your hands pressed on the floor, walk on the wall until your body posture resembles the alphabet “L”.
  4. Remain in this posture for around 7 seconds and slowly walk back to the floor.
  5. Perform this yoga pose daily to get rid of arm fat.

Additional Tips

When endeavoring to address the issue of how to lose arm fat from all possible angles, these additional tips will perfectly complement the above exercises and yoga poses.

  • Set the goal of removing 500 calories from your daily diet to ensure that you lose 2 pounds of fat every week.
  • Avoid beverages like soda as they bring about a drastic rise in the calories you consume. Instead, it is always better to have plenty of water.
  • We advise you to consume green tea, which furthers body metabolism, thus will assist you in losing arm fat fast.
  • Consume liquids like protein shake immediately after performing any workout as the body digests liquid diet faster than that of solid food.
  • Ensure that your staple diet consists of lean proteins, healthy fats, and carbohydrates that burn slowly. This is imperative to make sure that losing arm fat is not at the cost of compromising on the strength of the muscles.
  • You can burn more calories by including cardio workouts like running, skipping, brisk walking and cycling, to cite a few. We advise you to perform cardio exercises for at least 3 times in a week where each session is of minimum 20 minutes. As your stamina rises, increase the duration of each cardio session to 45 minutes and include about 5 sessions per week.
  • Consume plenty of vegetables and fruits regularly as they are natural sources of vitamins.
  • Do not opt for heavyweights straight away when you have just started dumbbell exercises.
  • Make sure to provide ample time for your body to recover from the strain of dumbbell exercises. This is imperative to protect yourself from possible injuries.
  • We recommend that for all the exercises that involve weights, you first start with a resistance band. Once you gain the strength, you can start to use dumbbells and barbells.

So now, you possess comprehensive details about the ways in which you can give a perfect answer to the question ‘how to lose arm fat’ as well as reduce excess body weight. Just involve yourself in any of the exercises that are mentioned here and follow the above tips as well to lose arm fat effectively.

Your feedback about the specific benefits you gained through the info we provided here is very important to us.

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