How do I reduce the fat in my arms? First, it is important to know that there is no such thing as spot reduction. Meaning you can’t lose fat in just one area. When you lose fat, you lose it all over your body not in just one specific location. Multiple research studies have shown that spot reduction is ineffective. It is better to focus on toning and firming your arms with resistance training exercises which is possible.
How do I reduce the fat in my arms? Photo credit: iStock- Halfpoint
Why should you lift weights?
Lifting weights is a type of exercise that involves working against a force to build muscle mass and strength. Lifting weights will not cause you to lose fat necessarily in your arms but it will help increase your overall weight loss and fat loss in your body. And it will tone your arms and make them look firmer.
There was a 12-week study that was done on 28 women with Type 2 diabetes that showed performing low intensity exercises promoted overall fat loss while increasing muscle mass and strength.
There was another study that was done on 109 people that did resistance training alone or combining it with aerobic exercise. And the study revealed it was more effective at increasing lean body mass than aerobic exercise alone.
When you build lean muscle mass all over your body it helps to boost your metabolism. And it helps you to burn calories at rest throughout the day. The more lean muscle mass you have the faster your metabolic rate will be.
Lifting weights does the following:
- Decrease overall body fat
- Increase Muscle mass
- Tone and firm, your arms
- Increase the rate of your metabolism
- Help you burn optimal calories after your workout and throughout the day.
Some good upper arm exercises you can do to firm your arm muscles are tricep dips, triceps kickbacks, standing dumbbell bicep curls, preacher curls.
Add Fiber In Your Diet
Research studies have shown that diets that include fiber foods such as fruits, vegetables, nuts, seeds, legumes, whole grains, etc. will help you lose weight and maintain your weight. Fiber moves slowly in your digestive system and increases the amount of time it takes to empty your stomach. And the result is feeling fuller for a longer period.
There was a study that was done on 252 women and each gram of dietary fiber consumed was associated with 0.25% of bodyfat and 0.5 pounds less bodyweight over 20 months.
Another study review revealed that daily fiber intake by 14 grams for 4 months was linked to a 10% reduction in total calories. And it resulted in 4.2lbs of weight loss without making any major diet changes.
Adding Protein In Your Diet
If you add protein in your diet, it can suppress your appetite and enhance fullness which would result in body fat or weight loss. There was a study done on 20 women who ate a high protein breakfast, and the result was it reduced their hunger and appetite.
Add Cardio Into Your Exercise Routine
Adding cardiovascular workouts into your regular exercise routine will help you burn calories, burn fat overall and increase your heart rate. If you want to lose arm fat, try to implement some form of cardiovascular into your routine.
Because it is critical to accomplishing your fat loss or weight loss goals. The types of cardiovascular workouts you can do are swimming, walking, jogging, dancing, gardening, biking, rowing, jump roping, etc.
Research studies have shown that drinking water with meals can help make you fuller and decrease the amount of food you want to eat. If you can drink up to 8 glasses of water per day, it supports fat loss and weight loss. The more water you drink the less food you will eat.
“Multiple research studies have shown that spot reduction is ineffective. It is better to focus on toning your arm with resistance training exercises which is possible.” Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line if your goal is to lose fat in your arms then you need to make a goal to lose overall body fat. If your goal is to lose overall bodyfat then you will lose it in your arms as well as other places in your body. There is no such thing as spot reduction
The only way to lose fat or weight loss is you must be in a caloric deficit. And to be in a caloric deficit is about burning more calories than you consume.
And the two components to this are being on a structured diet and exercise program. The exercise program should be a full body program. Implementing arm exercises to help tone and firm your arms are great, but the fat doesn’t go away without losing overall body fat.
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