Want to get rid of arm fat in no time? Even though it's difficult, your wish can come true! However, you cannot lose fat only in certain body parts. You need to reduce overall body fat in order to reduce your arms, for example by practicing using weights to tone your arm muscles 3 times a week for 90 minutes per week. Also, set aside 75-150 minutes per week for moderate to vigorous-intensity aerobic exercise. Consider consulting a doctor to find out whether there are health problems that trigger fat accumulation in the arms. Get in the habit of getting a good night's sleep every day and adopt a healthy diet.
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Method 1 of 3: Exercising Using Weights to Tighten Arm Muscles
Step 1. Do a bicep curl
Stand straight holding dumbbells with your palms facing forward. Slowly lift the dumbbells toward your shoulders while exhaling. Contract your biceps as you lift the dumbbells. Once the biceps is fully contracted, slowly lower the dumbbells to the sides of your hips while inhaling. Do this movement 2-3 sets of 10-15 times each to train both arms. You can work your arms one at a time or move your arms alternately.
Step 2. Do the shoulder press
This movement is useful for strengthening the shoulder muscles while burning calories. Hold 1 dumbbell with your right hand and 1 dumbbell with your left hand. Position dumbbells at shoulder height with palms facing each other. Stand straight with your feet shoulder-width apart and slightly bend your knees and lift the dumbbells above your head. After holding for a moment, lower the dumbbells over your shoulders for a count of 3. Do this movement 2-3 sets of 10-15 times each.
Start practicing using 1-2 kg dumbbells according to your ability. Use 5 kg dumbbells if your muscles are stronger
Step 3. Do the V posture while standing
This movement is useful for training the shoulder muscles while burning fat. Hold 1 dumbbell with your right hand and 1 dumbbell with your left hand. Stand straight with your feet shoulder-width apart. Straighten your arms at your sides and slowly lift them up to form a V shape. Straighten your arms and lift them until they are parallel to the floor. Hold for a moment then lower your arms slowly. Do this movement 2-3 sets of 12-15 times each.
Step 4. Do pullover sit ups
In addition to burning fat, this movement is useful for training the triceps and abdominal muscles. Lie on your back on the mat holding 1 dumbbell in your right hand and 1 dumbbell in your left hand and straighten your arms up. After bending your knees and placing your feet on the floor, engage your abdominal muscles and lift your head, shoulders, and back off the floor. While keeping your arms straight, move your hands closer to your knees. Hold for a moment then lower your head to the floor slowly. Do this movement 2-3 sets of 10-15 times each.
Step 5. Perform a punching motion while holding light dumbbells
Hold 1 dumbbell with your right hand and 1 dumbbell with your left hand 0.5-1 kg each. Stand straight with your feet hip-width apart. Bring your palms together in front of your face, facing each other. Perform a forward punch with your right hand without locking your elbow and then pull it back to its original position while punching forward with your left hand. Do this movement as fast as possible for 60 seconds.
Method 2 of 3: Doing Other Moves
Step 1. Do triangular push ups
This movement is useful for training the shoulder and chest muscles while burning calories. Lie face down on a yoga mat while preparing to do the basic push-up movement by straightening your arms to support your body. Move your palms closer together under your chest so that your arms form a triangle. Squeeze the tip of the index finger pointing forward and the tip of the thumb pointing toward the foot. Slowly lower your body as close to the floor as possible and then lift it up again.
- Triangular push ups and basic push ups work different muscles.
- As you move up and down, engage your core muscles to keep your body straight.
- This movement can be done while straightening your knees or placing your knees on the floor.
- Practice gradually until you are able to do this movement 2-3 sets of 10-15 times each.
Step 2. Practice jumping rope
This exercise is useful for toning the arm muscles while strengthening the cardiovascular. As you practice, set a goal for the number of minutes, instead of counting the number of jumps.
Buy a good quality skipping rope at a sporting goods store or online to make it more durable and easier to use. Choose a rope that has handles at both ends so that your hands feel more comfortable when practicing
Step 3. Use a rowing machine
This exercise is useful for burning calories and toning arm muscles. To prepare for practice, place your feet on the pedals and hold the stick in front with both hands while straightening your back and bending your knees. Pull the stick close to the chest while straightening both legs. Then, straighten your arms and bend your knees again while returning the stick to its original position.
Step 4. Practice calisthenics
This exercise doesn't require weights or equipment because you only need to use your body weight to tone your muscles and burn calories. Calisthenics exercises that are often done are star jumps, burpees, and push ups.
Step 5. Exercise 75-150 minutes of aerobics per week
A slowed metabolism and lack of cardiovascular exercise can lead to weight gain and this gets worse with age. Lose fat that has accumulated by doing 75 minutes of vigorous-intensity aerobic exercise per week to revitalize the body and burn calories, for example by cycling, walking, swimming, running, jogging, or rollerblading.
Method 3 of 3: Keeping Healthy
Step 1. Consult a doctor
Sometimes, health problems cause fat to accumulate on the arms and other parts of the body. This condition can trigger thyroid problems or diabetes. If needed, the doctor will check hormone levels through blood tests to find out the hormonal balance in the patient's body. Low testosterone can trigger fat accumulation in the arms, thighs, and lower abdomen.
It is possible that your doctor may suggest that you undergo hormone therapy or make lifestyle changes to increase testosterone levels
Step 2. Get in the habit of getting a good night's sleep of 7-9 hours every day
You need a good night's sleep to lose body fat and build muscle. This process is very effective when energy consumption is reduced. Therefore, make a sleep schedule and apply it consistently so that you get 7-9 hours of sleep every night. Before going to bed, set aside 60-90 minutes to relax without turning on your phone. Take this opportunity to relax, for example while reading or meditating.
A night's sleep of 7-9 hours every day is beneficial to restore energy so that you are ready to exercise again when you wake up in the morning
Step 3. Eat a low-fat, high-protein diet
Lack of protein can reduce testosterone levels in the body which causes fat accumulation in the arms. Consumption of high-fat foods usually triggers weight gain because body fat increases, including in the arms. Therefore, consume high protein foods that are free of fat and increase the consumption of vegetables.
- Adopt a healthy diet by eating fat-free chicken, fish, yogurt, whole grains, and legumes.
- Avoid fast food, sweets, and dressings and sauces that contain fat.
