Quickly burning the fat in your arms may seem like an impossible task, but you can do it! While it is not possible to lose weight in the arms alone, you can shed fat throughout the body and reduce the size of the upper limbs. Try doing muscle strengthening exercises three times a week for a total of 90 minutes to tone your arms. Burn fat with at least 75-150 minutes of medium or intense aerobic activity per week. Resolve health issues that can contribute to fat buildup in your arms, get busy and get more sleep and eat a healthy diet.
Steps
Method 1 of 3: Do Weight Lifting to Tone Arms
Step 1. Do bicep curls
Stand with a dumbbell in hand, palm facing out. Exhale as you slowly lift the weight up to your shoulder. Contract your bicep as you move. Once you have reached maximum contraction, inhale and slowly lower the dumbbell to your side. Do 2-3 sets of 10-15 reps per arm.
Step 2. Try the shoulder press
This exercise helps burn calories and tone the shoulder muscles. Take a dumbbell in each hand and lift them directly over your shoulders, with your palms facing inward. Keeping your legs apart and your knees slightly bent, raise both arms above your head. Hold for a second, then lower the weights over your shoulders for a count of 3. Do 2-3 sets of 10-15 repetitions.
Start with 1-, 2-, or 5-pound weights, depending on your strength and fitness
Step 3. Do the side raises
This exercise helps you burn fat and strengthen your shoulder muscles. Take a dumbbell in each hand and stand with your legs apart. Start with your arms at your sides and slowly lift them outward. Keep your arms straight and raise them until they are parallel to the floor. Hold the position for a second, then lower them again. Do 2-3 sets of 12-15 repetitions.
Step 4. Do pullover situps
These exercises work the triceps, abs and help burn fat. Hold a dumbbell in each hand and lie down on a mat with your arms outstretched above you. Keeping your knees bent and feet flat on the ground, slowly lift your head, shoulders, and back off the ground. Keep your arms up and move them in a smooth arc towards your knees. Hold the position for a second, then return to the ground. Do 2-3 sets of 10-15 repetitions.
Step 5. Punch using light weights as resistance
Take small 0.5-1 kg dumbbells in each hand and stand with your legs apart. Bring your hands in front of your face with your palms facing inward. Punch with your right arm without locking the elbow, then quickly pull your hand back as you bring your left arm forward. Alternate your punches like this for 60 seconds, as fast as you can.
Method 2 of 3: Do More Exercises
Step 1. Do the triangle push-ups
This exercise strengthens the muscles of the shoulders, chest and helps burn fat. Get into your normal push-up position on a mat, keeping your arms straight and shoulder-width apart to support your upper body. Move your hands inward to create a triangle under the chest, with the index fingers touching at the top and the thumbs closing the figure at the bottom. Lower yourself until you touch the floor, then push to return to the starting position.
- Triangle pushups work different muscles than the traditional version.
- Contract your core muscles to keep your body straight as you move up and down.
- You can do this exercise with your legs fully extended or with your knees on the ground.
- Aim to complete 2-3 sets of 10-15 repetitions.
Step 2. Jump rope
This is a great cardiovascular exercise that tones the arms. When you jump rope, count the minutes and not the reps.
Purchase a quality rope from a sporting goods store or on the internet. Look for one with comfortable handles to hold
Step 3. Train with a rowing machine
This machine helps you burn calories and tone your arms. To use it, hold your feet firmly with the straps and grasp the bar with your hands. Keep your back straight and your knees bent. Push with your legs and pull the bar towards your chest. Then, straighten your arms and legs again as the bar returns to the starting position.
Step 4. Do calisthenics
These exercises require no weights or equipment, but only use your body weight to tone muscles and burn calories. The most common include jumping jacks, burpees, and pushups.
Step 5. Do 75-150 minutes of aerobic activity per week
Slow metabolism and lack of motion can lead to weight gain, especially as we age. Counteracts the accumulation of fat in the arms by doing at least 75 minutes of intense physical activity to get the body working and burn calories. You can run, walk, swim, ski, cycle or rollerblade.
Method 3 of 3: Improve Your Health
Step 1. See your doctor
Certain health problems can contribute to the accumulation of fat in the arms and the rest of the body, including thyroid problems or diabetes. Your doctor can also test your hormone levels with a simple blood test, looking for any imbalances. Testosterone deficiency can contribute to the accumulation of fat in the arms, legs and lower abdomen.
Your doctor may prescribe hormone replacement therapy or lifestyle changes to increase testosterone levels
Step 2. Get 7-9 hours of sleep a night
Sleep is essential for losing weight and building muscle mass, because those processes take place more effectively when the body consumes little energy. Aim for 7-9 hours of sleep a night by establishing a routine to follow, which includes a 60-90 minute relaxation period before going to bed. In those moments, turn off your phone and engage in relaxing activities, such as reading or meditation.
Getting 7-9 hours of sleep a night also helps you regain energy, so you can train better the next day
Step 3. Follow a low-fat, high-protein diet
Lack of protein can lead to a reduction in testosterone levels, which in turn contributes to the accumulation of fat in the arms. A high-fat diet can also contribute to fat in the arms, increasing your weight overall. Try to eat a diet high in lean protein and lots of vegetables.
- Add foods such as chicken and fish, yogurt, seeds, and legumes to your diet.
- Eliminate fast food, snacks, sauces and heavy condiments.
