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The arms are one of the body parts that tend to store the most significant amount of fat; unfortunately, this accumulated fat is also difficult to burn. Although it may seem impossible at first glance, you can have firm and toned arms with some changes to your diet and lifestyle. Keep reading this article to learn how to lose fat in your arms.
Reducing arm fat is not an easy task, so it is necessary to implement specific changes to achieve significant progress, such as:
Calorie-deficit diets consist of a diet with fewer calories than your body requires. The aim is that once you finish metabolizing the calories you ingest during the day, your body begins to use stored fat for energy. This method is very popular among weight loss diets, as it reduces visible body fat.
Fiber consumption is necessary to maintain optimal digestive health, but it also provides many benefits if your goal is to burn stored fat. Eating foods rich in fiber makes you feel more satiated because they are more challenging to digest, so they stay in your stomach longer, reducing binge-eating.
Another benefit of fiber is that it regulates intestinal transit, avoiding constipation and stomach inflammation. You can include sources of fiber by consuming fruits and vegetables, but you can also include them in supplements that will help you increase your daily intake.
Staying hydrated is essential for proper body function, including the speed with which we lose weight. Dehydration and binge-eating are frequently related, since the feeling of hunger is similar to that generated when we are thirsty. Therefore, it is recommended that you first drink water before eating a snack because your body may be telling you that you need to drink water.
But how much water do you drink daily to stay hydrated? The National Academies of Sciences, Engineering, and Medicine recommends that women drink about 2.7 liters of water, which increases to 3.7 liters if you are a man.
In addition to hydrating you, water also makes you feel full, so you could drink a glass before each meal to reduce the amount of food you eat and avoid eating more than you need.
A healthy weight is the key to answering the question, “How do you lose fat in your arms?” since most of the accumulated fat will be reduced when you are within the body mass index standards indicated for you. However, you require a healthy diet and exercise, including weights, to localize your efforts towards the arms to achieve this goal.
To begin this exercise, you need to have a firm bench and place it near the wall to stabilize it. Once you are sure the bench will not move with your weight, place your hands on the edge and spread them shoulder-width apart. Then, extend your body straight and put your feet slightly apart.
Now, slowly lower yourself towards the bench, bending your elbows until your chest is near the edge. Push your body with your arms to rise to the starting position and repeat this exercise 15 times. If you have experience exercising, you can adjust the repetitions to your comfort.
For this exercise, you need dumbbells that adjust to your strength level to avoid injuries. Once you have them, stand up and place your feet shoulder-width apart. Grab a dumbbell in each hand and turn your palms forward, extending your arms.
Then, lift the dumbbells simultaneously, using force on your biceps until they are at shoulder height. Slowly lower the dumbbells and return to the starting position. You can do two or three sets of 10 repetitions each.
Doing lateral raises with dumbbells is very simple. To start, take a pair of dumbbells that fit your weight capacity and stand in a large place where you have no objects that could hit you when you raise your arms. Now, spread your feet shoulder-width apart, bend your knees slightly, and hold the dumbbells with your hands turned towards your hips.
Then, extend your arms, keep your body straight, and lift the dumbbells to the sides until you reach shoulder height. Once you have completed these steps, you can return to the starting position and repeat.
Another exercise to reduce arm fat that you can do with dumbbells is the triceps extension. To begin, you must stand with your feet shoulder-width apart and hold a dumbbell with both hands, maintaining a vertical position and placing one hand next to the other.
Then, lift the dumbbell with your arms extended and direct it towards the top of your head until you can place it behind you. Keep bending your elbows while doing this movement. When you reach this position, slowly return to the starting position and perform the desired repetitions.
Finally, regular push-ups are another exercise to reduce arm fat that you can do at home. Find a place with enough space and remove objects that could get in the way or hurt you. Lie face down on the floor and place your palms on the floor at shoulder height. Now, extend your arms and lift your body. You can separate your feet slightly for more significant support.
Then, slowly descend to the ground but without touching the surface. Bend your elbows and keep them close to your body. Repeat this exercise 10 times and alternate it with the exercises we mentioned before.
If you want to know how to lose fat in your arms, then it is time to learn about the Yes You Can! transformation program. By following a balanced diet, exercising, and taking our nutritional supplements, you can achieve a healthy weight quickly and burn the fat lodged in your arms.
Start your path to a healthy weight now and guide yourself with our free ebooks!
