How To Get Rid Of Arm Fat (Proven Method)

Get Rid Arm Fat (Proven)
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One of the worst things that could happen to anyone (to women especially) is accumulating fats in the visible parts of the body. Yes, I’m thinking about the arms!

Arm fat can impact the way you see yourself; it can turn you into a self-conscious being. If you’re one of those who have discovered only now that wearing a sleeveless dress shows your flabby arms, you’ve come to the right place!

This article lists down great proven tips and amazing exercises to get rid of arm fat. Let’s start!

Follow a Healthy Diet

It has been said over and over again that nutrition is one of the ideal and effective ways to lose body fat naturally. There are a variety of options out there that can help you get rid of extra flab; however, most of them will only starve you to death, which leads some to give up.

Regardless of the body part you want to lose fat on, eating natural foods is favored over junk and fast food. A healthy diet plan for fat loss includes the following:

1. Avoid sugar and starch

Sugar and starch are carbs, and cutting them back reduces your appetite and allows your body to use stored fat for energy. Avoiding bad carbs also lowers your insulin levels, which causes your kidney to lose excess sodium and water, thereby reducing bloatedness.

2. Consume vegetables (or fruits), protein, and healthy fat

A healthy meal should include a serving of low-carb veggies such as kale, broccoli, spinach, tomato, and lettuce, a source of protein such as meat, eggs, and seafood, and a source of healthy fat such as avocado, nuts and seeds, olive oil, and coconut oil.

Vegetables and fruits contain fiber and essential minerals and nutrients, protein builds muscle, and healthy fat helps reduce the risk of cardiovascular diseases.

Eat Small, Frequent Meals

Arm fat is one of the most stubborn fats in the body that it requires some slight changes in your lifestyle and habits. For example, if you’re used to eating two or three large meals a day, try to consume five+ small meals throughout the day. Doing so prevents the blood sugar level to hit bottom that can trigger hunger and overeating.

Remember though that these meals should still include the serving of nutrients mentioned above. The only difference is the amount. Eating small, frequent meals is effective not only for shedding arm fat but also body fat in general.

Perform Cardio

Cardio is one of the most important things you can do for your body. Cardio exercises have many benefits, including strengthening the heart and lungs, lowering the risk of diseases, maintaining a healthy weight, and making you feel and look good.

To burn off excess fat, perform cardio for at least 10 minutes 3 to 4 times a week. Cardio exercises include any type of continuous movement that increases your heart rate. There are many cardio exercises to choose from such as jogging, swimming, cycling, jumping jacks, and doing steps, among others.

Include strength training

Strength training is a major element of a workout routine that helps strengthen and build lean muscle mass, thereby getting rid of excess flab. Not only, but strength training also improves your metabolism, strengthens your bones, and helps you maintain a healthy weight.

Weightlifting is a type of strength training that makes use of weights for resistance. If you go to the gym or have weight machines at home, you can incorporate lifting into your workout routine. If not, make sure to choose strength training exercises that support your goal, which is to lose arm fat.

Here are three amazing exercises engaging the muscles of the arm that you can do at home.

1. Triceps Dips

To perform this exercise, you’ll need a stable chair.

To do it:

  • Sit in front of the chair with your legs extended out in front of you and your back against the chair’s front.
  • Place your hands shoulder-distance apart on the chair, fingers facing forward.
  • Begin to straighten your arms, but keep your elbows slightly bent to increase the tension on your triceps.
  • Slowly bend elbows to lower your body down the floor until your elbows are at around 90 degrees.
  • Return to the starting position to complete a rep.
  • Perform 2 to 3 sets of 15 rep.

2. Push-ups

To do it:

  • Get on the mat face down on your hands and toes with hands directly under the shoulders and legs extended out.
  • Begin to lower your body by bending your elbows.
  • Push against the floor to get back to the starting position to complete a rep.
  • Perform 2 to 3 sets of 15 rep.

3. Bent-over Row

To do it:

  • Stand with your feet shoulder-distance apart, knees slightly bent, and hands holding a pair of 1- to 2-kg dumbbells at the sides.
  • Lean your upper body forward at the hips, keeping a neutral spine and straight back.
  • With your hands straight and under the shoulders, start to bend your elbows back and raise your arms towards the side of your chest, pulling your shoulder blades towards each other.
  • Gently lower the weights back, feeling the tension on your triceps.
  • Perform 2 to 3 sets of 15 rep.

Arm fat affects how we see and feel about ourselves. If you’ve ever been in a situation when you need to hide the flab in your arm to be confident, making some changes in your fitness and eating habits greatly helps and who knows, it will change you from the inside out for good.

Do you plan to follow these tips and do these exercises to get rid of arm fat? Don’t forget to share this post with anyone you know who has the same dilemma!

Article by:

Shiela Bayucan

Shiela Bayucan

Hi! I'm Shiela, I write for Sprout Origin - "little fingers hoping to change the world". I'm here to write some cool stuff about my journey as a human being. In boring days, I either hit the gym or stay in bed. I enjoy (very) short walks and discussions about travel, music, and fitness.

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