Don’t shy away from sleeveless tops because you’re ashamed of your arms. Shape them up with these tips. Have you looked at a photo of yourself with your arms hanging at your side only to realize that your fat upper arms are wider than your body? You’re not alone. Arms are one of the most-cited problem areas, leaving countless people suffering through long sleeves in the summertime to disguise their insecurity, leaving them wondering how to lose arm fat.
1. Target Arm Fat With Bicep Curls.
One of the easiest ways to get rid of arm fat is by toning your arms. To do that, you’ll want to incorporate some bicep curls into your routine. Simply raising and lowering a weight in a 180-degree range of motion, starting with your arm extended along your side, and bringing it up toward your shoulder, can yield serious definition in a hurry. Fortunately, this exercise doesn’t require a fancy gym membership or even special equipment; while it’s not hard to find a set of dumbbells for under $10, you can also use household products, like gallon jugs of water or soup cans to get the same result.
2. Do Dips To Define Triceps.
Want to see those arms getting leaner in a hurry? Try adding some dips to your routine. While there are resistance machines that can help you tackle this exercise, it’s also easily accomplished using parallel bars or even a sturdy chair at home. With your arms shoulder-width apart by your waist, grip whatever surface you’re dipping on. Bend your elbows at a 90-degree angle, bringing your whole body down, and extend to straighten your arms again. Not only does this help build strong triceps, it can also help you define your pectoral muscles, making your whole upper body look and feel stronger.
3. Make Lat Pulldowns Part Of Your Routine.
Think you can’t get a good workout while you’re sitting? Think again. In fact, the seated lat pull down is one of the best exercises for toning those arms in a hurry. Using a pull down machine, grip the bar and pull to chest level, and then raise again. This exercise makes it easy to build your biceps quickly and helps strengthen and tone your shoulders, which can make your arms look leaner, as well.
4. Incorporate More Cardio Into Your Exercise Routine.
While building strength will get those arms more defined, cardio is still king when it comes to shedding the fat that’s causing your arms to wiggle. Researchers at Duke University studying 119 overweight, sedentary subjects found that those who stuck to a cardio program lost twice the weight of those who did strength training, despite the fact that the cardio group spent 47 fewer minutes exercising every week than their weight-training peers. So, if you’re ready to make your upper arm fat turn into toned and tight muscle, make sure you’re making time for cardio, too.
5. Increase Your Reps.
Not feeling up to heavy lifting? Try doing more reps at a lower weight instead and you’ll be kissing that arm fat goodbye in no time. Researchers at Canada’s McMaster University studied a group of 20-something men over a 12-week period, with half the study subjects lifting heavy weight and doing low reps, and another group lifting lighter weights for higher reps. The Journal of Applied Physiology study found that both groups increased their strength and muscle size by approximately the same amount, so if you’re relatively new to lifting or don’t feel up to hitting the heavy weights just yet, don’t worry; lighter lifts will still help you ditch the fat while gaining muscle tone.
6. Push-Ups Will Target Fat Upper Arms.
Push-ups aren’t everyone’s cup of tea, but when you’re trying to get rid of that excess arm fat, they’re a pretty killer workout. Push-ups not only tone your biceps and triceps, they’re a great way to build muscle on your chest, making you feel stronger and look leaner in the process. If the thought of doing traditional plank push-ups has you feeling nervous, try doing the same motion at a 45-degree angle against a wall; you’ll get a similar workout, but without the intensity of a traditional push-up.
7. Tricep Presses Will Help Tone Back-Of-The-Arm Fat.
That stubborn back-of-the-arm fat is some of the hardest to ditch, but making tricep presses part of your routine can help tone and tighten that area fast. While seated, extend a dumbbell over your head, holding it with both arms. Next, bend your elbows and bring the dumbbell behind you until it’s parallel with your shoulders, straighten your arms and lift the weight, and repeat.