How to Lose Upper Arm Fat

Often, as you age, fat tends to gather in your upper arms. This extra flab can leave you feeling self conscious in sleeveless shirts or even T-shirts. With the right diet and arm exercises, you can beat back the fat and wear your cute clothing with confidence.

Things You'll Need

• 5-lb. dumbbells

Tips For You

1. Eat a healthy and balanced diet. The best way to lose any type of fat is by limiting your intake of undesirable foods. Prepare your own meals and do not eat out. Use healthy and fresh ingredients in your meals. Eat fruits and vegetables, whole grains and foods rich in fiber and protein.
2. Drink plenty of water. Water fills you up. Drink at least 64 ounces of water per day.
3. Purchase a set of 5-lb. weights and carry them when you walk. Walking is great exercise to burn fat, but by holding one weight in each hand, you increase the amount of force on your arms, which will help tone your upper arms.
4. Use your 5-lb. weights to do toning exercises. Start with arm curls. Hold the weight tightly in your hand. Lay your arm out straight. Slowly bring your hand up to your upper arm. Repeat several times. Remember, the key is to bring your arm up slowly to fully work all your muscles and prevent straining.
5. Do push-ups to burn upper arm fat. If you can't do a full push-up, try doing them from your knees. Be sure you are actually bending your arms to raise and lower your body, not just moving your back.
6. Do arm circles whenever you have a chance. For example, if you do 30 arm circles while you are waiting for dinner to cook, you will begin to see results. Try to fit in some arm circles during your free time throughout the day.

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How to Lose Arm Fat in a Week

Fat has no conscience when it comes to the body. When it accumulates on the arms, shirts can fit improperly and regular activities can become more difficult because the fat can weigh the arm down. Losing this fat is never an easy thing to do, especially in a week. But that doesn't mean it's impossible. You just have to be willing to take it to the extreme. With that being said, the way to pull this off is by following a series of steps that involve eating adjustments, lifestyle changes and performing some key exercises that have an emphasis on the arms.

Things You'll Need

• Dumbbells
• Workout bench

Tips For You

1. Clean up your diet. In order to lose weight in your arms, by default you will lose weight in your whole body. This is because there is no such thing as spot reduction. With that being said, you cannot lose weight at all if you eat improperly. Avoid foods that are processed, refined, high in saturated fat and high in sugar. Instead, eat foods that are nutrient-dense such as lean protein, low-fat dairy products, fruits, vegetables, seeds, nuts and beans.
2. Drink lots of water. Water plays several roles in the body. It helps flush toxins from the system, it keeps you hydrated, it lubricates the joints, it helps metabolize fat and it also does not have any calories. Substitute water for high-calorie beverages such as soda, sweetened teas and coffee drinks. The Institute of Medicine recommends that women consume 2.2 liters a day and men consume 3 liters a day.
3. Perform cardio. In order to lose fat in the arms in one week, you need to do some high- intensity cardio. Perform interval training on three alternating days. A few examples are running, biking, stair-stepping and rowing. Do a 15-minute warm-up, and then alternate bouts of high intensity with low intensity. For example, run all out for 30 seconds, then jog for 60 seconds. Do 15 intervals, and finish with a 15-minute cooldown.
4. Work your triceps. The triceps are on the back of the upper arm, and they are a location where fat often exists. Perform overhead triceps extensions, close-grip push-ups and triceps kickbacks to work this area. Overhead triceps extensions are done by grabbing a dumbbell and holding it on the inside of the handle with your hands on one weighted side. Lift the dumbbell straight above you, then slowly lower it behind your head and lift it back up. Close-grip push-ups are done like a regular push-up, but your hands are close together. Triceps kickbacks are done on a bench. Kneel on the bench and hold a dumbbell in the same hand as your knee. Lean down until your back is about parallel to the floor. Bring your arm up to your side with your elbow bent 90 degrees. Now push the dumbbell straight back until your arm is parallel to the floor.
5. Work your biceps. The biceps are on the upper front part of the arm, and they can be worked by doing barbell curls, incline curls and reverse-grip curls. To do barbell curls, take a shoulder-width grip and curl the bar up until it is about 4 inches away from your chest, then lower it back down. Perform incline curls on an incline bench with dumbbells. Lie on the bench with your arms at your sides and your palms facing in toward your body. Curl the dumbbells up, twist your little fingers inward at the top and then slowly lower them back down. Perform reverse curls the same way as barbell curls except reverse your grip so your palms are facing your body when you start.
6. Put it all together. Do all of your triceps exercises, then all of your biceps exercises in order. Use moderate weights, and do four to six sets of 12 to 15 reps for each exercise. Perform your cardio on Monday, Wednesday and Friday, and do your arm exercises s on Tuesday, Thursday and Saturday. On Sunday, go for a walk or bike ride at a moderate intensity for a minimum of 30 minutes.
7. Don't forget to sleep. In order to fully recover from your hard workouts, it is important to get enough rest. It is during sleep that there are key hormones being released and the building and repairing process takes place. The Centers for Disease Control recommends adults get seven to nine hours a night.

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How to Lose Arm Fat Fast

Extra arm fat can be unattractive and make people self-conscious, but the truth is, most people have this extra fat. The good news is that it is possible to reduce your arm fat. The main cause of getting extra fat in your arms is gaining weight overall. It can be difficult to lose fat in your arms, like any other part of your body, but by doing the proper exercise routine and diet plan, you will notice results over time.

Things You'll Need

• Free weights
• Instructions

Tips For You

1. Do some push-ups to exercise all the muscles in your arms. Start slow with doing only a few repetitions and work your way up as your strength increases.
2. Pace yourself and incorporate aerobic exercises into your plan to burn calories. Do aerobics after you do a light strength training workout to get the most benefit.
3. Do exercises with your whole body regularly instead of just focusing on your arms. When you incorporate regular exercise into your life, you will notice other areas of your body slimming down as well. Reducing the overall amount of fat in your body will help to reduce the fat in your arms.
4. Do exercises that involve single-joint movements. These exercises involve curls and triceps exercises. When you start toning that muscle, you will notice that the fat will be greatly reduced.
5. Change your diet and start eating healthier so you will benefit more from your workouts. Cutting out or reducing sugars and fried foods will help you lose fat. Start slowly and replace the fatty foods that you normally eat with healthier ones. If you eliminate all the fatty foods right away, you will have a greater temptation to give up on your diet. Instead, cut your fatty food intake in half and then work your way slowly to eliminating it.

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