Losing fat in a specific area of your body may be tricky and challenging.
And fat in the arms is no excuse.
So, we went over some studies and learned that reducing overall fat can make your arms look fit and slimmer.
Here are some of the best arm exercises for burning fat and what they can do exactly to make the fat in your arms disappear in no time.
Let's find out.
Quick Summary
- To lose arm fat, try out these exercises; arm circles, push-ups, plank presses, arms scissors, tricep dips, overhead tricep extensions, and lateral raises.
- Eating low-calorie meals, getting enough sleep, and drinking plenty of water are some ways of naturally boosting arm fat loss.
- Try mixing the different exercises structured to help you lose arm fat.
Can Arm Exercises Help You Lose Arm Fat?
Yes, arm exercises can help you lose arm fat by reducing overall body fat, toning your arm muscles, and building lean muscle mass [1].
If you only want to trim those clingy arm fats without gaining muscle, you can opt for dumbbell-free exercises that can work just as effectively to torch fat and sculpt those arms.
Although upper body workouts may not work directly to lose fat in your arms, building muscles through arm exercises can help you burn more calories and give your arms a sculpted and slimmer look.
Are Dumbbell Exercises Better Than Weight-Free Exercises?
Dumbbell exercises and weight-free exercises are good for fat burn.
Arm workouts using dumbbells not only improve stamina, but they can also be essentially helpful to reduce fat, tone and ultimately build arm muscles.
However, using dumbbells can indeed bulk up your muscles.
Best Weightless Exercises To Burn Fat And Lose Arm Fat
You can burn fat and lose arm fat by doing exercises that don't include weights.
Here are some dumbbell-free exercises:
1. Arm Circles
Arm circles are a classic low-impact arm exercise that works with or without weights. It targets the arms' triceps, biceps, shoulders, and back muscles to shape fat arms.
Steps To Get It Done
Stand with feet shoulder-distance apart. Extend arms sideward at shoulder height.
Next, perform small arm circles in the forward direction. Complete your target number of repetitions before reversing to backward circles. Pause after completion and repeat.
2. Push-Ups
Push-ups are a well-known chest exercise. However, adjusting your hand positions can focus more on your biceps and further work on your triceps and shoulders.
Steps To Get It Done
Start in a standard push-up position, maintaining a straight neutral spine. Take your hands closer together and slowly lower your body to the ground.
Flex your elbows at a 45-degree angle and slowly push back up to the starting position. You can adjust your hands a little closer to heighten the intensity.
Repeat with as many reps as possible.
3. Plank Press
Plank Press is a bodyweight exercise that can tone several major group muscles at the same time.
But, as an arm exercise, the plank position can work directly on your triceps and shoulders for stability and strength.
Steps To Get It Done
Position by fixing your forearms on the floor, placing your elbows below your shoulders.
Extend your legs behind, feet hip-width apart. Maintain the entire body in a straight line.
Start by pushing up your body by pressing your right-hand palm against the floor, followed by your left-hand palm. Keep both arms straight.
Then, lower your body by returning to your initial position. Alternate initiating arm with every repetition.
4. Arm Scissors
Scissors exercise is a fun arm workout to lose weight. As the name implies, the exercise resembles the scissor's action to open and close. It works primarily with your deltoids.
Steps To Get It Done
Stand with your feet shoulder-distance apart. Lift your arms to the side at shoulder height. Cross your arms in front to create a letter X, right arm on top.
Then, return arms to the sides and repeat. Switch the other arm on the top with every overlap.
Extend your legs behind, feet hip-width apart. Maintain the entire body in a straight line.
Start by pushing up your body by pressing your right-hand palm against the floor, followed by your left-hand palm. Keep both arms straight.
Then, lower your body by returning to your initial position. Alternate initiating arm with every repetition.
5. Tricep Dips (Chair Dips)
Tricep dips exercise is one of the easiest ways proven effective to get beautiful arms. It works to strengthen your triceps while toning your upper arm.
Steps To Get It Done
Position your hands on the edge of a chair, shoulder-width apart, with elbows slightly bent. Extend your legs out in front of you, keeping enough distance between the chair and your body.
Next, slowly lower your body by bending your arms until they are perpendicular to the ground. Then, press down into the chair to stretch your elbows.
Repeat as much as you can.
Extend your legs behind, feet hip-width apart. Maintain the entire body in a straight line.
Start by pushing up your body by pressing your right-hand palm against the floor, followed by your left-hand palm. Keep both arms straight.
Then, lower your body by returning to your initial position. Alternate initiating arm with every repetition.
Best Dumbbell Exercises To Lose Weight And Reduce Arm Fat
You can do weight training exercises to lose weight, say goodbye to flabby arms or fat arms by using weights.
Here are some dumbbell exercises:
1. Palms-Up Seated Dumbbell Wrist Curl
Palms-up seated dumbbell wrist curls are isolation movements that mainly target the muscles in the forearms. It strengthens the wrists and can improve your grip.
Steps To Get It Done
Position by holding a dumbbell in each hand. Sit on a bench, feet flat on the floor, shoulder-width apart.
Next, rest your forearms on top of your thighs, palms facing up, and your wrists at the edge of your knees.
Start by letting your hands bring the weight down and curling your wrists upward. Then, follow it by squeezing your forearms.
Return to the starting position and repeat.
2. Bicep Curls
Bicep curls are simple yet effective arm workouts that work your biceps while getting rid of flabby arms.
Steps To Get It Done
Position your feet hip-distance apart. Hold the dumbbells for each hand, palms facing forward.
Start by bending your elbows and lifting the dumbbells to your shoulders. Keep your abs tight and back straight. Pause and return slowly to the initial position.
Repeat as many as you can.
Start by letting your hands bring the weight down and curling your wrists upward. Then, follow it by squeezing your forearms.
Return to the starting position and repeat.
3. Overhead Triceps Extension
The overhead triceps extension is a good arm workout that targets your tricep muscles.
Steps To Get It Done
Position your feet shoulder-width apart. Grab a dumbbell using both hands and interlock your thumbs. Raise the dumbbell overhead.
Start to move the dumbbell back down, keeping your core tight and back stable. Next, slowly raise the dumbbell until your arms are thoroughly extended, with wrists straight and elbows pointing forward.
Repeat as many as possible.
4. Lateral Raise
Lateral raise is a simple arm exercise that focuses on shoulders while working on your deltoids and traps.
Steps To Get It Done
Position by holding a dumbbell in each hand, arms on your sides, palms are facing hips.
Stand with feet shoulder-width apart. Keep your abs firm and shoulders pulled back.
Raise the dumbbells to shoulder height, with knees slightly bent. Then slowly bring them down to your sides.
Repeat as many as you can.
5. Dumbbell Front Raise
The dumbbell front raise exercise is excellent for shoulder stability and strength. It primarily targets the deltoid muscles, along with the biceps.
Steps To Get It Done
Position by standing shoulder-width apart. Grab the dumbbell in each hand, arms at your sides, palms facing thighs.
Elbows should be slightly bent and your back straight.
Raise the dumbbells by extending your arms in front of your chest, shoulder height. Rotate your wrists until your palms are facing down. Pause while keeping your body steady and arms extended.
Then, slowly get your arms back to the sides and repeat.
How Much Time Does It Take To Lose Arm Fat?
The process of losing weight starts by using energy from internal stores of complex carbohydrates, proteins, and fats [2].
When you start shaking off excess fat, you can further make your arm slimmer.
Experts advise having at least 30 minutes of exercise two to three times a week. You can include biceps toning and other arm exercises in your training routine to achieve maximum results.
After about 30 to 60 minutes of aerobic exercise, your body starts burning mainly fat,"
- Bartolome Burguera, MD, PhD. (Endocrinologist, Cleveland Clinic)
Natural Weight Loss Tips To Speed Up Arm Fat Loss
The process of trimming your arm fat relies on your overall weight loss. And this does not happen overnight. You need to support your exercise routine with habits that help to speed up the action.
1. Eat low-calorie foods
You can refocus on healthy eating with fewer calories like mixed-colored vegetables, whole grains, organic fruits, seafood, lean meats, nuts and seeds, fat-free dairies, and healthy oils.
And also, consider cutting down on sugary treats and salty processed foods.
2. Drink plenty of water
Studies suggest that drinking water during meals can support weight loss by promoting feelings of fullness. In effect, it curbs your appetite and, overall, lessens the calorie intake.
Another study shows that drinking 500 ml of water may temporarily increase metabolic rate by 30% for 30-40 minutes [3].
3. Get more sleep
Researchers found that when you're short on sleep, your stress hormone cues your body to conserve energy to stimulate waking hours [4]. Thus, skipping another arm workout and indulging in sugary treats might sound practical.
Getting more sleep can help you move forward to your fat loss goals and save you from weight-gaining habits.
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References:
- https://www.fitnessblender.com/videos/quick-10-minute-upper-body-strength-workout-bored-easily
- https://science.howstuffworks.com/life/cellular-microscopic/fat-cell3.htm
- https://pubmed.ncbi.nlm.nih.gov/14671205/
- https://www.webmd.com/diet/sleep-and-weight-loss
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