Arm fat is a common problem for many people and it can be very frustrating. This is especially when you’re constantly told that you can’t spot-reduce fat anywhere on your body. While it’s true that you can’t spot-reduce, there are some specific exercises that will help you tone your arms and reduce the appearance of arm fat.
Bear in mind that the only reason women and men alike tend to accumulate fat on their arms (and on other parts of their bodies) is that they don’t exercise regularly. So that’s one of the first things you need to do in order to get rid of arm fat: start working out regularly.
Here are the 10 arm-fat-burning exercises you can do to get rid of that fat:
1. Weight Lifting to Target Arm Fat
Lifting weights is one of the most effective exercises when it comes to targeting and reducing arm fat. It tones the muscles in your arms while also burning a significant amount of calories.
Building more muscle is an effective long-term strategy for reducing fat because it helps to increase your metabolism. When you have more muscle, you burn more calories even at rest.
A great exercise for targeting arm fat is overhead triceps extensions, which can be done using a dumbbell or a barbell. To do this exercise:
- Stand with your feet apart and hold the barbell (or dumbbell) over your head with straight arms.
- Keep your elbows close to your head and slowly lower the weight behind your back until it reaches your buttocks.
- Reverse direction and bring the weight back up to starting position.
2. Triceps Dips
This exercise targets the triceps, which are one of the major muscles in your arms and if you’re looking to tone them, then this is a great exercise.
- You’ll need to find two benches (or chairs) and stand facing away from them.
- Place your hands on the edge of the ends of the benches and lower your body down until your arms are at a 90-degree angle.
- Make sure to keep your back straight and don’t let your knees go past your toes.
- Once you’re in this position, raise your body back up to the starting position and repeat.
3. Elevated Push-Ups
Elevated push-ups are a great way to build muscles in your arms, but also in your core and shoulders.
- You’ll need an elevated surface such as a counter, chair, or bench for this exercise.
- Start by placing your hands on the surface and slowly lowering your body until it’s roughly at a 45-degree angle from the ground.
- From there, push your body back up to the starting position and repeat.
4. Arm Circles
This is a great exercise for warming up your arms before a workout or even just during your day.
- All you need to do is stand with your feet shoulder-width apart and extend your arms out to the side.
- Start circling your arms to the front, then to the back by making large circles with your hands.
5. Arm Scissors
This is a great exercise for targeting the muscles in your shoulders, which are often neglected.
- Start by standing with your feet shoulder-width apart and raise your arms up to the sides until they’re parallel with the ground.
- Lower them down and then raise them again, making sure that both arms move at the same time.
- Starting slowly and increasing speed will help you target different parts of your shoulders while also burning calories.
6. One Arm Tricep Dips
This exercise is a great way to target your triceps while also working on your balance.
- You’ll need two benches or chairs for this exercise. Place one hand on the edge of each bench and dip your body down until your arms are at a 90-degree angle.
- Make sure to keep your back straight and don’t let your knees go past your toes.
- Once you’re in this position, raise your body back up to the starting position and repeat with the other arm.
7. Bicep Curls
Bicep curls are a great exercise for toning the muscles in your arms and building more strength.
You’ll need either a dumbbell or a barbell (or even just a soup can) to perform this exercise.
- Start by standing with your feet shoulder-width apart and your arms at your sides.
- Holding the weight in your hand, slowly curl your arm up until the weight is at shoulder level.
- Make sure to keep your elbow close to your body and don’t swing the weight as you curl.
- Lower it back down to the starting position and repeat.
8. Single Arm Lateral Raise
This exercise targets the muscles in your shoulders, specifically the lateral deltoids.
- Start by standing with your feet shoulder-width apart and a weight in one hand.
- Keeping your core engaged, raise your arm out to the side until it’s parallel with the ground.
- Make sure not to swing the weight as you raise your arm and lower it back down to the starting position.
- Repeat with the other arm.
9. Half-Moon Rotation
This is a great exercise for targeting the muscles in your shoulders, chest, and upper back.
- Start by standing with your feet shoulder-width apart and your arms at your sides.
- Raise your arms up to the side until they’re parallel with the ground, then rotate them so that your palms are facing the sky.
- Lower them down and repeat, rotating your arms in the opposite direction.
10. Plank with Row
This exercise combines two of the best upper body exercises – the plank and a row – into one effective full-body workout that tones your arms while also working your core, back, and legs.
- Start by getting into a plank position, with your arms extended out in front of you and your feet shoulder-width apart.
- Slowly pull one arm back toward your chest while engaging your core to keep your body stable.
- Lower that arm down and repeat with the other arm.
- Make sure to switch up the order so that you can work both sides evenly.
These are just some of the many exercises you can do to tone your arms and get rid of unwanted arm fat.
Remember to mix things up and keep your workouts interesting by adding new exercises, changing the order of your exercises, or increasing the reps and sets.
Tips to Lose Arm Fat and Promote Weight Loss Naturally
As earlier mentioned, spot reducing body fat, or losing weight in a certain area of the body, is not possible. To promote overall weight loss and lose arm fat as efficiently as possible, there are several other steps you can take.
Count Calories
Successful weight loss comes down to creating and sustaining a calorie deficit over time.
This means that you need to burn more calories than you consume, even if those excess calories come from healthy foods.
So start tracking your daily food intake and exercise output using a calorie tracker app or online tool, and aim for a deficit of 500-1000 calories per day.
Stay Hydrated
Drinking plenty of water can also help to promote weight loss and reduce arm fat by boosting your metabolism and reducing cravings for unhealthy foods. Aim to drink at least 8 glasses of water per day, or more if you’re active or live in a hot climate.
Water performs many other important functions including:
● Regulating body temperature
● Transporting nutrients and oxygen to cells
● Reducing inflammation
● Flushing out toxins from the body
Don’t Skip Breakfast
A common weight loss mistake is to skip breakfast, thinking that you’ll cut calories by doing so.
But in fact, skipping breakfast can actually lead to weight gain since you’ll likely end up overeating later in the day.
So make sure to start your day with a healthy breakfast that includes protein and fiber to help keep you feeling full throughout the day.
Use Smaller Plates
Another thing you can do to optimize your weight loss efforts is to use smaller plates.
When you use a small plate, it tends to look full even if there’s not much food on it. And since studies have shown that we tend to eat whatever is in front of us, using smaller plates can help you eat less and promote weight loss.
Avoid Unhealthy Snacks
It’s important to avoid processed and packaged foods whenever possible. These foods tend to be loaded with added sugar, fat, and sodium, which can contribute to unwanted weight gain and bloating around the arms.
Instead, opt for whole fruits, vegetables, nuts, seeds, and other minimally processed foods for optimal health and weight loss.
Limit Alcohol Intake
If you’re looking to lose arm fat, it’s also important to limit your alcohol intake since alcohol is a source of empty calories that can add up quickly.
Aim to consume no more than 1-2 drinks per day, and make sure to drink plenty of water in between alcoholic beverages to stay hydrated.
Get Plenty of Sleep
Getting enough sleep is crucial for overall health and weight loss, but it can also help to reduce arm fat.
Studies have shown that people who don’t get enough sleep tend to have higher levels of the “hunger hormone” called ghrelin, which can lead to overeating and weight gain. So aim for 7-8 hours of sleep per night to help promote weight loss and reduce arm fat.
Reduce Stress Levels
Stress can lead to a variety of health issues including weight gain, so it’s important to find ways to manage stress in your life.
There are many different ways to do this, from exercising regularly to meditating or practicing deep breathing exercises. Whatever method you choose, staying calm and relaxed can help reduce the stress hormones that lead to weight gain – including arm fat.
How BetterMe Can Help
Losing arm fat can be a challenge, but there are several effective exercises and lifestyle changes that can help you achieve your goal.
Remember to mix things up and keep your workouts interesting by adding new exercises, changing the order of your exercises, or increasing the reps and sets.
In addition to exercise, other lifestyle changes such as drinking plenty of water, getting enough sleep, and managing stress can also help promote weight loss and reduce arm fat.
BetterMe can help you focus on these important lifestyle changes and achieve your weight loss goals faster and more efficiently! Download our app today to start working towards a healthier, fitter you!
