For many women, arm fat is the hardest to get rid of despite lots of exercise and dieting. You can use these five tips to get rid of your arm fat and have the toned arms you’ve always wanted.
Although this may seem contrary to your goal of toning your arms, working your whole body is the first step to losing arm fat. It’s impossible to target just one area of the body while trying to burn fat; fat tends to come off of the body evenly, not from one area at a time. By getting thirty minutes of cardiovascular exercise five days a week, you can start your journey to tone, fit arms.
Although you can’t lose fat in just one area of your body, you can do strength training on your arms to improve their appearance. Strength training has the added benefit of speeding up your metabolism, which accelerates fat burning and weight loss.
To do a backward lift, you’ll need either two small dumbbells or one large one. Stretch your arms back behind you so that your hands are slightly behind your upper thighs. Grasping either one dumbbell with both hands or holding one dumbbell in each hand, keep your arms straight and lift your arms back and away from your body. Lift just to the point that is comfortable for you; pushing yourself past this limit can lead to muscle strains. Lower your arms back to starting position and repeat, doing three sets of ten repetitions.
For side lifts, use two small dumbbells or weights. Hold your arms at your side with your fists pressed against your legs. Lift straight out until your arms are even with your shoulders; if you feel pain before you reach that point, either lift to a lower height or use smaller dumbbells. Hold for a moment and then lower your arms back to your sides. Repeat for three sets of ten repetitions.
Overhead lifts are a great way to tone your arms, particularly the underside of your upper arms. To start, use either two small weights or one large weight. Lift your arms up and bend at the elbow; your elbows should be next to the top of your head and your forearms should be behind your head. Slowly lift the weights, extending your arms so they are in line with your shoulders. This is a more difficult strength training move, so do only as many as you can without pain.
Push ups are the hallmark of arm toning. Start on the ground with your palms flat on the ground directly below your shoulders. Start on your toes if you can or start on your knees if doing it on your toes is too difficult. Lower yourself to the ground, bending your arms out from your body. Slowly lift yourself back up, using your upper body. Start with ten repetitions; as you are able, increase your repetitions.