Many people avoid sleeveless tops and dread going to the beach or the pool because of fat in their arms. Unfortunately, the upper arm is one of the places where the body tends to store excess fat, and it can be hard to get rid of. In general, the best way to spot-reduce fat is to lose weight overall and increase fitness. The following are some tips to help anyone lose arm fat fast at home.
Do Exercises That Specifically Target The Upper Arms
Building muscle in the upper arms can diminish the appearance of fat, so exercises that target the arm muscles are very helpful. Bicep curls, lat pull-downs, and dips are three great strength-training exercises to work the muscles in the front and the back of the upper arms. Push-ups and chin-ups are more advanced exercises that really work to tone the arm muscles.
Eat Plenty Of Protein
Protein is important to strength training because it provides the amino acids that build new muscle tissue. It’s important to stick to healthy, lean protein choices, like grilled chicken, fish, and eggs rather than cheeseburgers and Buffalo wings. Some people add to their protein intake with a supplement, but most people are able to get enough protein in a normal diet.
Increase Cardio Exercise
Cardio exercise is the key to weight loss, especially fat loss. By shedding fat overall, people can slim down even the most resistant upper arms. Cardio exercise can include brisk walking or running, aerobics, calisthenics, and any type of exercise that gets the heart rate up. To lose weight, it’s best to sustain the exercise for at least thirty to forty-five minutes.
Eat A Healthy Diet
The best diet for reducing the upper arms or any other area where fat accumulates is a diet that is high in fresh fruits and vegetables, lean meat, and whole grains. It’s important to avoid sugar and simple carbs, like bread, pasta, and potatoes, as those foods tend to promote weight gain.
Remember that no two people lose weight in the same way or at the same rate. Improving overall fitness will make anyone feel better and feel more confident in their appearance.