The arms are often considered a problem area, leaving many people seeking out ways to lose extra arm fat. Spot reduction is a technique that focuses on burning fat in a specific part of your body, such as the arms. Though spot reduction is popular in the fitness industry, most studies have found it to be ineffective.
One study in people showed that completing a week resistance training program using only the non-dominant arm increased overall fat loss but had little impact on the specific area being exercised 1. Another small week study found that resistance training focussing on one leg was effective at decreasing overall body fat but did not reduce body fat in the leg being trained 2.
Resistance training is a type of exercise that involves working against a force to build muscle mass and increase strength. Lifting weights is a common example. While it may not cause fat loss in your arms specifically, it can help increase overall fat loss and tone your arms to help them look slimmer.
For example, one week study in 28 women with type 2 diabetes showed that performing low-intensity resistance training promoted total fat loss while increasing muscle mass and strength 3. Another study in people observed that resistance training alone or combined with aerobic exercise was more effective at increasing lean body mass than aerobic exercise alone 4. Building lean body mass can help boost metabolism and increase the number of calories burned at rest throughout the day 5.
Bicep curls, overhead tricep extensions, overhead presses, and upright rows are a few examples of exercises that can help tone your arms and boost muscle mass. Adding a few additional servings of fiber to your diet can jumpstart weight loss and help you lose excess body fat. Fiber moves slowly through your digestive system, which increases the amount of time it takes to empty your stomach and helps you feel fuller for longer 6 , 7.
According to one study in women, each gram of dietary fiber consumed was associated with 0. Fruits, vegetables, whole grains, nuts, seeds, and legumes are some examples of nutritious, high-fiber foods that you can enjoy as part of a healthy diet. Increasing your intake of protein is another simple way to curb cravings and keep your appetite under control.
This, in turn, may support weight management and help you reduce excess body fat. A study in 20 young women found that eating a high-protein breakfast reduced hunger, increased fullness, and decreased levels of ghrelin, the hormone that stimulates hunger Another small study showed that consuming more quality protein at meals was associated with less belly fat. This suggests that a high-protein diet could help improve body composition and increase fat loss Meat, poultry, seafood, legumes, eggs, and dairy products are all high-protein ingredients that can help you lose arm fat fast.
Studies show that cardio can be an effective strategy for weight loss and can increase lean body mass 12 , 13 , Jogging, biking, rowing, swimming, jumping rope, and dancing are all activities that can help you meet your daily cardio goals. Refined carbs are carbohydrates that have undergone processing, resulting in a final product that is lower in several key vitamins and minerals.
Typically, refined carbs are high in calories but low in fiber, which can cause blood sugar levels to increase more rapidly and result in hunger While whole grain intake is associated with decreased weight gain and body fat, eating more refined grains has been linked to increased body fat 18 , 19 , Examples of refined carbs that are often lacking in nutrients include pasta, white bread, breakfast cereals, and other pre-packaged ingredients.
Instead, select whole-grain foods like quinoa, buckwheat, barley, oats, sorghum, and spelt and enjoy in moderation. Aside from making modifications to your diet and exercise regimen, getting enough sleep each night is another important factor to consider for losing arm fat.
Several studies have found that sleep plays a role in regulating appetite and may also enhance weight loss. For instance, one study in nine men found that just one night of sleep deprivation caused increased feelings of hunger and higher levels of ghrelin, a hormone that stimulates appetite Perform two or three sets for each muscle group. For pure endurance training, you could do 2 sets of 20 bicep curls, then move on to 2 sets of 20 tricep dips.
If you wouldn't mind building up a little arm muscle, try 2 sets of 15 or 3 sets of 12 with somewhat heavier weights.
Divide your time between each muscle group. For best results, exercise each muscle group in two different sessions per week. Part 3. Sign up for a beginners weight lifting class or a session with a personal trainer. Learning proper form is essential to lifting weights. If you're unsure of the proper form or exercises to help build and tone muscle, learning from an expert may be helpful.
Many gyms offer free classes to members. Try attending an intro to weight lifting class. These classes are geared towards beginners and will have a fitness professional there to provide hands on coaching.
Your gym may also offer sessions with a personal trainer. You may even be able to get a few free when you first sign up for a gym membership. However, there are many personal trainers that work on a consultant basis and can offer individual help at a local gym, your home or other facility. Include adequate cardio exercises each week.
Spot-training or losing weight in one specific area of your body is impossible. However, including regular cardio can help you lose weight, decrease body fat and achieve thinner or smaller arms.
It's recommended to include at least minutes or 2. Office of Disease Prevention and Health Promotion Go to source To burn more fat or to lose more weight include more exercise or increase the intensity. Find cardio exercises that you enjoy doing, such as running, swimming, biking, or doing HIIT routines in your home. The best way to stay motivated and become fit is by choosing exercises that you want to do. Consider doing body weight exercises that tone and burn fat at the same time.
Intervals with dynamic exercises that work your entire body can reduce inches on arms, waist, hips, legs and more. High impact exercise like jumping and using your arms to turn the jump rope mean that this exercise burns a lot of calories.
Start with 20 seconds and work your way up to 1 minute or more. Rest and repeat 3 times. Do burpees. Stand with your arms high in the air. Place your arms by your feet and jump back into a plank position.
Jump back to a squat and stand, raising your arms. Do this for 30 seconds, rest and repeat 3 times. For added benefit, do a push up when you land in the plank position. Part 4. Watch calories or portions. If you feel that weight loss will help aid in toning your arms and helping them get smaller, you will need to watch calories or portion sizes of foods to help you reach your goal.
Losing weight will require eating a little less or watching your total calorie intake each day. Safe weight loss is considered pounds per week. You'll need to cut out or burn off about calories a day to reach this goal. You may also find it handy to purchase measuring cups or a food scale to help make sure your portions are accurate. Eat a well-balanced diet. Healthy weight loss depends on a well-balanced diet. Including all five food groups into most of your meals throughout the week is a key component of a healthy and well-balanced diet.
Consume lean protein at each meal and snack. All grains can be part of a healthy diet, but whole grains provide more nutrients than refined grains. Choose healthy snacks. Snacks can be a part of a healthy diet, but should be monitored - especially when your goal is weight loss. Snacks should be between calories per snack if your ultimate goal is weight loss.
For example, it's before a workout or you're starving and your next meal isn't for another 3 hours. Drink adequate water. Fluids are important for a healthy diet, weight loss and exercise. Being dehydrated can lead to weight gain and impede athletic performance. National Institutes of Health Go to source Everyone's fluid needs are different, but a good rule of thumb to follow is 64 oz or 8 glasses of water daily.
Ideally you shouldn't feel thirsty throughout the day and your urine should be clear by late afternoon or evening. National Institutes of Health Go to source. Did you know you can get premium answers for this article? Unlock premium answers by supporting wikiHow. Michele Dolan Certified Fitness Trainer. Michele Dolan. Support wikiHow by unlocking this expert answer. Not Helpful 8 Helpful Not Helpful 17 Helpful Not Helpful 3 Helpful Not Helpful 5 Helpful 9.
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