Fat arms may ruin your self-confidence. You’ve been working hard to lose weight, you’ve done your squats, went jogging five times a week and counted calories, but when the time comes to put on a sleeveless top or dress, you feel embarrassed. You feel like all the work you’ve done is for nothing because the most visible part of your body doesn’t look perfect.
First of all, it doesn’t have to be perfect and you shouldn’t worry about it more than necessary, as you are nor the only person who has this problem. It affects both men and women, regardless of their calories intake and amount of exercises they do. Some bodies simply have the tendency to accumulate the fat in this area, just like others will always have a few extra inches in the waist or the hips.
The good news is, however, that with the right exercises (it’s the type, not the amount that counts) and an appropriate diet (again, watch the type of calories you eat, rather than their amount) you can get those nice, toned arms you dream about in just two months.
Causes Of Arm Fat
Fat accumulates in those areas of the body that are not stimulated enough. It’s not a coincidence that swimmers have better-developed arms and back than for example runners. They target those muscles with training and with regular work they get the results they want. People who do only general, cardio exercises, can achieve great results in terms of weight loss but may still struggle with fat accumulated in the problematic areas, like belly, thighs, hips and – obviously – arms. When we lose weight, we shed pounds from all over the body, but not from all the areas at the same speed.
Some people will notice that they lose inches from the waist faster than from the hips but the person working out just beside them in the gym may notice a reversed order. It’s all very individual. The fact is that arms are probably one of the last areas from where we lose the accumulated fat. And if you are wondering why, you can find the answer just by observing the workout routines of your fellow gym-goers. Unless you work out with a group of bodybuilders, you will probably see that more than percent of women – and some men – don’t do any exercises that target arms, or they limit them to the minimum.
There is a common misconception that the exercises targeted at arms will make them look muscular and manly. They might, if you use heavy weights, but if you do the exercises we describe below, you will shape your arms perfectly, without worrying about looking like Popeye.
How To Lose Arm Fat – Exercises
If you want to burn the fat on your arms fast, you need to target it with exercises. If you like team sports, the best choices will be tennis, squash, volleyball and basketball. You can also go swimming or sign up for yoga or Zumba, as they all help you work out all of your muscles. If you prefer to do exercises at home, below we give you a list of the most effective ways to burn arm fat fast.
This exercise helps burn the fat accumulated in the triceps – the bottom part of the arms, commonly called ‘bingo wings’. You will need a chair and a weight (maximum 1.5 kg) or a bottle of water (preferably one-litre size). Support your right knee and your left hand on the chair seat. Bend over but keep the spine straight. Take a weight or a bottle of water in your right hand and lift it in a vertical direction. Your right hand should be at the level of your belly and your right elbow should be bent, above the level of your back. Bring the weight back down, until your right arm is straight. Repeat 15 times and change the sides. Do three rounds of triceps dips for each arm.
This exercise targets triceps, biceps and pectoral muscles, which is very important both for men who want to have a well-sculpted chest and for women who want to keep their breasts perky. After all, they are supported by the muscles. Lie down on the floor, face down. Keep your feet together and place your hands on the floor, a few inches away from your body. Straighten the elbows and lift the weight of your body. Hold it in this position for three seconds and go back down, but don’t rest the body on the floor. Try to stay one or two inches above it. Repeat the exercise at least ten times.
It might be difficult for a beginner to do this amount of push-ups, depending on your arms strength, but if you do it regularly, you will be able to do much more than that and you will be flashing your toned arms in no time.
If push-ups seem to be too difficult for you, you can try the plank – a great exercise to burn the fat from your arms and to strengthen your abdominal area, the chest and the back. Lie down on your belly, support your feet on the toes and keep them together. Bend the right elbow and support yourself on the right forearm. Now do the same with the left one. Your elbows should be bent at 90 degrees and your spine and legs should go in one line. Hold the position for at least 30 seconds. Lie down on the floor and rest for 10 seconds, then repeat the plank for 30 seconds more.