The best way to combat arm fat is to replace it with lean, firm muscle; so you want to find the best exercises for arm fat and muscle mass. Arm fat is about the most stubborn and difficult problem area to get rid of on your body. It is also the most difficult to hide in warm weather or at the beach. General exercise, workouts, or dieting don’t seem to have any impact on arm fat. It can slowly accumulate, and before you know it, you begin to notice a little jiggle under your arms. This jiggle can grow to a full wave. Unaddressed, it can continue to increase until you start to notice stretch marks developing in the skin under your triceps.
Some of the best exercises for arm fat focus on resistance for building more muscle. Others focus on using your complete range of motion for creating denser muscle tissue. Both will give you lean, well-shaped arms you'll be proud to show off. Some of these exercises are simple, and some are, admittedly, difficult. The important thing is that all of them are effective. However, before figuring out the best exercises for arm fat, it’s important to understand what circumstances lead to the accumulation of arm fat in the first place.
Factors That Contribute To Creating Arm Fat
If you have decided to attack this issue, you should know that you are not alone in dealing with it. Increased arm fat can be as natural of a development over time as any other metabolic process. As you age, your metabolic rate slows. And like elsewhere on your body, the fat under your arms can increase.
That is especially true if you are not actively engaged in a regular exercise program to keep fit. As a result, you accumulate additional fat, and it can build up under your triceps. Gravity just adds to the problem by stretching the skin under the arms as fat accumulates. However, here are the three things experts say are big contributors to increasing arm fat.
Low Protein In The diet
According to David Katz, the Director of the Yale University Prevention Research Center, "Older adults at risk of sarcopenia, the gradual loss of lean muscle mass, would benefit from more high-quality protein in their diet.” So, getting a little extra protein in your diet may be helpful after the age of 50 to counteract age-related muscle loss caused by aging.
According to MedLinePlus, hormonal changes cause our metabolic rate to decrease, which means we burn fewer calories throughout the day. A slowed metabolism and normal changes in the nervous system that cause changes in our muscle tissue increases the risk of weight gain.
Improper Or Inadequate Exercise
Targeted workouts featuring strength training will help supplement your goal of busting arm fat.
How We Chose These Exercises And Strategies
To compile this list of strategies and the best exercises for arm fat, we sought information from the major experts on exercise and fat loss. We culled data from Livestrong, Fitness Magazine, Femina, and even the Mayo Clinic. Using this data, we determined the efficacy of each exercise we chose to share with you.
You should never begin any diet or exercise program without first consulting your physician. While your doctor will likely encourage you in your quest for improved wellness, make sure that you don't have any medical problems that could become exacerbated by a new exercise routine or dietary changes.
3 Strategies For Reducing Arm Fat
Along with building an exercise routine that includes the best exercises for arm fat, you can also apply some additional strategies for battling this bane.
1. Reduce Your Calories
First, take steps to reduce your calorie intake, particularly in the form of heavily processed foods. The number of calories you consume can have a direct impact on your battle against arm fat. According to the Mayo Clinic, “Because 3,500 calories equal about 1 pound (0.45 kilogram) of fat, it's estimated that you need to burn about 3,500 calories to lose 1 pound.”
Begin by finding out how many calories a day you really need according to your activity level and resting metabolic rate. Then start monitoring how many calories you're eating on average every day. Get a baseline on exactly what your intake is before you begin changing your diet. A realistic approach might be to begin your process by cutting out about 500 calories a day. Over the course of a week, you will have (relatively painlessly) avoided some 3,500 calories.
Over time, you can continue to reduce your calories until you achieve your goals. Soon, you will begin to see (and feel) changes. That will include changes in that pesky arm fat.
2. Eat A Smart Breakfast
By eating a healthy breakfast, you reduce the temptation to snack throughout your morning. Eating well early in the day will also get you more prepared to do your exercises. You might say that the act of eating a good breakfast qualifies as one of the best exercises for arm fat reduction.
3. Eat Better At Every Meal
Another weapon in the war on flabby arms is to increase the protein in your diet. Besides building more muscle, protein also helps increase your metabolism. Both of these will help you in your drive to burn more fat. Along with this, more protein in your meals will help reduce your snacking throughout the day. That helps eliminate munching between meals, which goes a long way to reducing excess caloric intake.
Can’t Diet Reduce Arm Fat?
It can help, somewhat. Any change in diet that reduces caloric intake will also help reduce the buildup of additional fat. It will also, naturally, include arm fat. However, to get it under control, you will need to apply specifically targeted exercises.
Exercises that directly impact your arms will help increase muscle mass. Your arms will develop a more muscular tone, which helps support any loose or sagging skin, too. So, you get double the benefit from adding the best exercises for arm fat to your workout routine.
Your Most Powerful Weapon: The Best Exercises For Arm Fat
Now we get to the most important thing you can do to combat chubby or sagging arms. These are the best exercises for arm fat reduction and for firmly, more toned arm muscles. Professionals recommend these exercises the most for combating arm fat. Combining these with a comprehensive diet will prove very beneficial.
However, remember to do these exercises at your own speed. Also, stop immediately if you feel excessive pain or discomfort, particularly in your joints. Be sure to rest for a minute or two between your sets. Rest even longer before moving on to the next exercise. The idea here is to build muscles. With more muscle mass, you burn just as many calories in 15 minutes as you will in 30. But your muscle needs some rest between sets. Your body will appreciate this, and it will reward you for your patience with fewer muscle aches.
The 2 Best Exercises For Arm Fat With Weights
If you have no access to traditional weights, acceptable substitutes are easy to find. You can use water bottles, books, canned goods, or any other lightweight, easy-to-hold object. Your weight should be something weighing between one and two pounds when you're just starting.
1. Overhead Triceps Extension
To perform this exercise, follow these steps:
Normally, 3 sets of 20 repetitions each is a good place to start. Rest for a minute in between each set.
2. Bicep Curls
Bicep curls are the most popular of the best exercises for arm fat. They're easy to do because the motion is so simple and natural. Start off with small hand weights of 1 or 2 pounds until your elbow and shoulder joints feel comfortable with the range of motion.
Repeat this exercise for 3 sets of 10 repetitions, making sure to rest a minute between sets.
The 3 Best Exercises For Arm Fat Without Weights
Additional weights will increase resistance and make your muscles work harder. However, they are not completely necessary for productive exercise. Here are some examples of the best exercises for arm fat reduction that require no weights. They are easy to do and you can do them almost anywhere. Best of all, they don't require equipment.
3. Tricep Dips
You can do this exercise anywhere you can find a stable chair and some privacy. To perform this exercise, you need is a solid, stable surface about two feet off the floor and shoulder width apart. A chair works perfectly for our purposes.
Repeat this exercise for 3 sets of 20 repetitions. Be sure to rest a minute between sets.
4. Arm Scissors
Arm scissors is another great exercise that you can do anywhere you have space and privacy. Note that you can do this one a bit faster than the others, but again, keep it at a controlled pace. A controlled movement forces you to tense your muscles rather than flailing using momentum. It will give you a better workout. Each cycle should take about a second to complete.
Repeat this exercise for 3 sets of 20 repetitions.
5. Good, Old, Traditional Push-ups
The final exercise should be familiar to you. It is a standard everywhere, from grade school gym class to military Basic Training. They also happen to be among the best exercises for arm fat reduction. Depending on where you are performing this exercise, you may want to use an exercise mat for your push-ups. Remember to inhale as you descend and exhale as you straighten your arms.
Complete 3 sets of 10 repetitions. Rest between sets.
For those of you that want to go a bit farther, here is an excellent expanded arm workout featuring some more of the best exercises for arm fat. This workout will help you build additional muscle as well as increased tone.
Time To Cool Down
By now you may be asking “How long does all this diet and exercise take before I lose my arm fat?” Well, that depends on a great many factors. Not only the amount of fat you want to lose but how hard you exercise and how well you stick to a healthy eating plan. Your individual metabolism and hormonal profile can affect this timeline. The results will always be different from one person to another.
However, if you stay focused and follow these simple suggestions of diet and exercise, it will happen. Hopefully, you should see a noticeable difference in your arms within a few short months. And because of your healthier diet and lifestyle, you should notice your overall health improving as well.
While there are a few best exercises for arm fat reduction, remember that the body works as a whole organism. It's impossible to lose fat and spot reduction is a bit of a myth. However, increasing muscle mass and density in your arms will result in firmer, stronger arms that look fantastic in short sleeves.