10 Tips To Get Rid Of Excess Weight From Arms

how to lose fat from armsWe all know that slim and sexy arms make you look healthy
and more attractive. However, when it comes losing weight, the most common problem points are arms and thighs. Unsightly underarm fat is much more common in women than in men. Apart from lack of exercise and unhealthy diet, family genetics and lack of muscle tone also result in increase in arm fat. Whatever may be the cause, with healthy, reduced-calorie diet and regular cardiovascular and strength training exercise, you can tone up your arms. However, one has to understand that losing arm fat is not an overnight process. It requires commitment and determination to follow a strict exercise and diet routine.

Here are some of the simple and effective tips that can help you get sleek, sculpted arms for your tank top season.


When it comes to losing arm fat and toning arm muscles, exercise plays a key role. If you want to lose arm fat, you need a two pronged approach- an approach combining strength training as well as cardio. Let us have a look at them in detail.

1. Cardio exercises

Cardio exercises help you to lose overall body weight. When your body loses weight, even the arm fat gets reduced. You can accelerate the arm fat burning process by including arm-intensive cardio training methods. This means rather than going for a run on the treadmill, which will hardly include your arm exercise; you can do your cardio on an elliptical trainer. This will exercise your arm while you are doing cardio.

Correct arm exercises

Apart from full body exercises, you can include exercises that target specifically your arm area. These muscle toning exercises target the bulging arm fat and help in giving them a toned look.

chair dips to lose fat from arms fast and easy way2. Chair dips

This is a great exercise to workout the back of the arms or the triceps muscle group. To do this exercise, sit in a chair with your body in front of the chair. Your feet should be flat on the floor, spaced apart, and your arms should be placed on the chair. Now, lower your back to the ground and lift again. This exercise will tone your arms.

3. Biceps Curls

This exercise basically targets your biceps muscle group. Hold light weight in both your hands. Lower your body to the ground by bending arms at the elbows. Raise body off the ground by extending the arms.

4. Floor pull-up

The focus of this exercise is on back and triceps. Lie flat on the floor with your head and shoulders underneath a sturdy table. Grasp the edges of the table with both your hands, and pull yourself up the floor as high as you can. Pause for few seconds and then lower yourself back down.

5. Moving plank

Moving plank is an effective exercise to work out your upper arms. Get down to the plank position and move your arms ahead one by one along with your body. 
6. Triceps Kickback
Targeted at triceps muscle, this exercise is quite effective in toning the back of your arms. To perform a tricep kickback, take a dumbbell in right hand, and rest your left knee on a bench. Now, keeping your back straight, move your right hand with dumbbell towards the ceiling. Pause for few seconds and bring it back. Repeat.

learn how to lose arms fat with help of Triceps Kickback7. Yoga

Yoga, Pilates and other stretching exercises help in toning the arm muscles.


 Do not deprive yourself

Well, there is no particular food that will slim down your arms; but by cleaning up your diet you can lose weight from your entire body, including your arms. In order to lose weight from arms, follow a healthy balanced diet that ensures you eat low glycemic foods with lots of vegetables and fruits. Do not deprive yourself from your favorite foods.

9. Eat in small quantities

Make sure you watch the portion size. Instead of taking three bog meals, include five smaller meals spread throughout your day.

10. Smart food choices

Weight loss is all about making smart food choices. It is important to include water based fruits and vegetables, proteins (lean protein especially), healthy fats (olive oil, canola oil and rice bran oil) and complex carbs (whole wheat bread, oats, bran etc.) in your diet. Avoid junk food that is rich in sugar, salt and trans fat. Along with right diet, it is important to keep your body well-hydrated. Water helps in flushing out the toxins.
Author Bio :
Nelson Homes is a blogger for hallandwrye.com . He likes to blog for beauty and skin care related topics.In his free time likes to research on various cosmetic surgery procedures.

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