A lot of women and men struggle with arm fat and this hits their self confidence quite hard. Arm fat is not very aesthetic and it is an effect of weight gain, lack of exercise and sometimes hormonal imbalances. With age, a person’s body changes, especially after 30 when the body fat has a tendency to increase while the lean muscle decreases. As people tend to get less active, they burn less calories so their metabolic rate decreases putting them up for the risk of gaining weight. If you are one of the people who has to deal with arm fat you probably know it doesn’t bother you too much in the winter, but in the summer, when you wear t-shirts and short sleeved tops, your arms are quite noticeable and unaesthetic. This causes you to not feel so comfortable in your skin, to not feel very attractive and you experience pain and in some cases rejection. If you are a little overweight and you decided to deal with this problem, you have to make some changes in your lifestyle. You can change this by sticking to a good healthy routine, exercise and in extreme cases surgery. We wanted to make a list of things you can do to reduce arm fat, so you don’t have to deal with the pain of having to deal with arm fat.
Ways you can reduce arm fat:
1. Exercise and Weight Training
Exercise is a key thing in getting rid of arm fat, because it helps you burn the fat and not only will your arms thank you for it but your entire body. Do weight training at least 2-3 times a week and make exercises that target all the muscles in the arm area: biceps, triceps and shoulders. Don’t forget about cardio because cardiovascular exercise such as running or swimming are very efficient in burning fat.
We know it can get a little complicated to go to the gym especially if your confidence is low, so if you don’t feel like you want to go, you can do these exercises at home to help you to lose fat:
– Get a skipping cord and start skipping – for at least half an hour every time. This is a great cardio exercise and also puts your arm muscles to work.
Workout time: 30 minutes every second day.
– Do pushups – and as many as you can, it will be difficult in the beginning because you are not used with the effort, but will be less and less hard in time. Try also doing pushups with one arm this will add to the complexity, but be careful, if you have too much weight this might not be a good idea, there will be a lot of pressure in the muscles and they might get damaged.
Workout time: there is no set time, start doing at least 5 pushups and gradually do more and more each time you exercise.
– Lift some weights – if you have none at home try alternatives like bottles of water in both hands. You can hold the weights in your hands and extend them forward by keeping them firm. In the same time you want to rotate your wrist inward and upward as far as possible.
Workout time: 20 minutes.
– Try to make chair dips – this exercise uses your body’s weight and helps in toning the muscles. Workout time: 10 minutes.
Your complete home workout should last around 1-1 and a half hours each time and will start giving you results in time. Try to do them every second day while keeping the healthy eating habits.
For other workout tips, follow this video:
Another method you can try to reduce arm fat is actually remove it through surgery. It is the last thing we recommend trying, after you have tried all the healthy and natural ways to get rid of it. We think it should be your last solution. It is always worth trying everything before you let a surgeon cut you. With every surgery you take, there is a recovery time, there is pain involved and the results might not even be so satisfying.
We are sure there are a lot of professionals out there who do an amazing job, but consider that eating healthy and exercising will help your entire body and well being, while surgery will only remove the fat and skin in the arm area. Here are two ways you can reduce the arm fat: go through a liposuction (only if your skin is elastic enough) or arm lift surgery (this will also remove the excess skin together with the fat).
Usually, after an arm lift surgery, patients will experience bruising and swelling and they will be put on pain relievers. In the first few days some tubes might be placed at the incision site to collect any excess blood or fluid. This will last for about two weeks, will leave you scars and cost you some money. Are you sure you want to go through it?
We think each one has to decide which is the best way to get rid of the arm fat and for sure good and healthy food, lots of exercise and persistence will give you the results you want!
3. Turn To a Healthy Diet – Very Important Way!
First thing that has to be changed in order to lose weight are eating habits. In most cases they are enough to get rid of arm fat in other cases they are not and we will explain you why. Certain people have a body structure that makes it really hard to lose weight from the arms, even if they lose it from the other areas. It is essential to start eating healthy, that is the first step to make any change.
Give up on: sugar, white bread, fast food, alcohol, and soft drinks.
Eat more: lean proteins (ex: fish, chicken, turkey, egg whites and cottage cheese), slow-burning carbohydrates (ex: black beans, lentils), healthy fats (ex: olive oil, avocado, coconut) and vegetables (ex: kale, spinach, broccoli).
Drink lots of water, between 2 to 3 liters a day and have smaller meals, but more often instead of big heavy meals one or two times a day. This will help you keep your blood sugar at a low level.
Turning to a healthy diet will start helping you lose weight and you won’t believe how great you will start feeling and looking.
Keep being AllDayChic!