As we grow older, our metabolic rate decreases, and if we aren’t doing any exercise, the excess fat could get stored in our arms. In both men and women, the hormone testosterone is responsible for bones and muscles buildup. Women have a lower level of testosterone than men, which means they are more likely to store fat. Women are also more likely to store fat on their upper arms, thighs, and hips. People tend to lose weight because of the fats in their arms, especially women who face this problem. There are some exercises to follow to lose arm fat easily.
Table of Contents
Weight lifting
Weight lifting is a common example of losing fat in your body. It only loses your arm fat, but it reduces the overall body fat. It helps to boost the metabolism and burn calories and fat.
Bicep Curls
First, take a stagger stand and bend a knee a little bit. Take the dumbbells in both hands at a natural carrying angle. Now turn the elbows and bring the dumbbells up to the shoulders. Hold it for a second to squeeze the muscles and slowly bring it down. It is an easy exercise to do.
Overhead triceps extensions
We can do triceps extensions by being in any position like standing, lying down, or sitting. We can also do with any weight; it is not important to do with dumbbells. Rise the dumbbells or any weight upward above the head until our arm stretches straight. Slowly lower the weight back to your head at a 90-degree angle. Move back to the front position and repeat the process.
Planks
Start by lying on your belly with your elbow right below your shoulders and your legs straight out. Tuck your toes under and press into your toes and forearm to lift your body from the ground. You have to be in a straight line from your heels to the top of your head. Relax your neck and look at the floor. Now shift your weight to your right forearm and extend the left arm straight. Hold for seconds while keeping your core tight and move your left arm back to its original position.
Other exercises include the shoulders fly, squat shoulder press, wide shoulders fly, chair dips, arm circles, counter push-ups, aero lean push-ups, and much more.
Bottom Line
We increase the intake of protein, and keeping the appetite under control helps reduce the excess body fat.
Cardio in daily routine is essential for losing arm fat. Common cardio exercises are swimming, running, biking, rowing, jumping rope, and dancing. Apart from doing exercises, getting enough sleep each night helps lose arm fat. Drinking plenty of water every day also helps to lose arm fat. Don’t take sweetened beverages like juice and soda. Drinking water supports weight loss. If we exercise every day and improve our nutrition, we can lose arm fat fast.
