How to lose Arm fat?
Losing Arm Fat: Flabby arms are quite difficult to carry when a person wishes to go sleeveless. Girls want toned and slim arms whereas guys want huge muscles. There is no complete necessary to be a member of a well-known gym. The following exercises can be performed in the home itself with high determination in order to reduce flabby arms in about 2 months.
6 Best Exercises to reduce Arm fat
1) Weight Lifting
This is a proven exercise in order to lose Arm fat. It also helps in order to lose belly fat. It is not compulsory that you use a pair of dumbbells. You can lift anything that weighs above 1-2 kilos. It may be a bottle with 2 liters of water. Hold that item with both your hands and lift it over your head. First of all, your arms should be straight since it is from where you initiate your exercise.
Now lower the weight of the object by taking it behind your back. You are required to reach it as low as you can. Then make an effort to bring the weight over your head again. The slower you move your arms, the more toned your arms will get. It is important to keep your upper arms close to your head and ears. You need to do 3 sets of 20 reps, which mean you will move the item 60 items above your head. After every set you can take a rest of one minute. Increasing the weight or time after every week will help you to tone your muscles effectively.
2) Chair Dips
This exercise helps to tone both arms and back muscles. For this you can either use a bed or chair that is higher to the ground. Anything that is stable to the ground helps perform this exercise more effectively. The furniture must be at least 2 feet above the ground. It is essential to have 3 feet of free space in front of them in order to perform the exercise in an easy manner. Face your body away from the furniture you are working on and place your hands on it. Shoulders should be width apart.
Move three to four steps away from the furniture and keep your upper body straight. This is your starting position. Bend your knees to match the furniture. Bend your elbows and move your whole body to the ground, the aim is to touch the floor. Come back into your normal position. You need to do 3 sets of 20 reps, every day.
3) Push ups
Push-ups are a perfect exercise for toned arms and strong core. It helps to strengthen up the muscles. It is better to practice push-ups by balancing on your hand and knees rather than balancing on your hand and toes. First start off with knee push-ups and then you can go in for the normal ones. This exercise will strengthen your muscles and tone them to the maximum. Do 3 sets of 10 reps every day, to get the best results.
4) Scissors
This exercise as mentioned in the name resembles a scissors being opened and closed. You need to begin by standing straight and lifting your arms to shoulder height in front of you. Stretch your arms to the side and bring them back to your front, the right hand should overlap the left. This resembles an open scissors. You need to stretch them to the side again and bring them back to the front. This time your left arm should overlap your right. This is a complete rep and this exercise needs to be done in 3 sets of 10 reps every day.
5) Arm Circles
This exercise can be done with or without weights. Being a low impact exercise, it can be done while following the vegan 7 day meal plan. It can be done while holding two 600 ml water bottles in two hands while doing arm circles. First of all, Stand with your feet placed shoulder width apart and arms extend straight to your sides, raised at shoulder height. Now, do 50 small circles with your hands by rotating them in the forward direction. Then switch to 50 small backward circles. The backward and forward arm movement tones all the muscles of the arms including the triceps, biceps, shoulders and back muscles as well.
6) Single Arm Lateral Raise
The single arm lateral raise is a power packed arm toning exercise that helps to lose fat fast from the arms and cuts out the jiggle. This exercise is also effective in strengthening the core muscles. Begin in a push-up position with knees and hands placed directly under the shoulders, holding a 600 ml water bottle or any similar weight in the left hand. Now, raise your torso up till your right hand is completely straight and your left arm is raised parallel to the floor. Keep your abs engaged and torso stable and hold this position for a few moments. Then slowly lower your body to the starting position. Repeat the exercise by switching the weight to the right arm.
Tips to lose Arm fat and to promote weight loss naturally
- Count Calories– Set a target of reducing 500 calories every day from your diet which will count up to 3500 calories in one week. That is equal to 2 pounds of weight loss per week.
- Drink Water– Keep yourself hydrated by drinking plenty of water. Cut out the intake of sugary beverages and alcohol.
- Eat Breakfast– Don’t skip the first meal of the day under any circumstances, because it will lead to excessive eating during the latter part of the day.
- Set Smaller Plates– Eating your meals from smaller plates will help you reduce the portions and give you the sensation that you have eaten
- Avoid Unhealthy Snacks– Plan your meals in such a way that you don’t feel like snacking on unhealthy salty and sugary foods.
The above exercises can be performed individually. But performing all the exercises together can promote reduction of arm fats more effectively. The addition of healthy eating habits to the exercises presented above is highly recommended.