Though everybody’s shape and size are unique and perfect in itself; slender and slim arms are a dream of every other woman. Most of us are always worried about that saggy fat of our arms, that makes our arms lose shape. To get rid of that, many targeted exercises are recommended, but if you are not ready to lose the overall weight of your body, it would be really hard for you to lose that extra arm fat. That’s why eating healthy and some basic exercises are all that you need to achieve your dreamy arms.
To understand How to get slimmer arms? First, you need to get familiar with the causes behind arm fat, so you can decide on your eating habits and exercise regime. This article will help you with that. Let’s dive in.
Causes behind fat arms?
Increased body weight due to an unhealthy eating lifestyle is one of the major reasons behind fatty arms. As extra fat deposits in the muscles of our body, it usually targets the areas around the neck, arms, hips, and thighs. Another reason is the decreasing level of testosterone. As testosterone is known for the regulation of fat distribution in the body, its decreasing levels allow our body to trap fat in our muscles, rather than burn it; thus the saggy and fat arms. Now when you’ve identified the causes behind fat arms, the question arises How to get slim arms?
How to get slim arms?
The causes in themselves define their solutions. Eating healthy and exercising daily is the ultimate solution for the fat arms. First, let’s discuss healthy eating habits, what to eat and what to avoid.
Step 1: Healthy eating habits
Cutting back on your daily calorie intake is the first step toward healthy eating. The average consumption of calories per day suggested by nutritionists is 3000-3500 calories. You just need to start slowly by cutting 500 calories a day from your diet, and you’ll lose a pound in a week.
Remove sugary foods from your diet and add more proteins. Sugary items, we all know, are best friends with weight gain. Both are in direct relation to each other; as your intake of sugary foods increases, so does your weight. That’s why avoiding such foods will help you maintain your normal weight. Adding protein and fiber-rich food to your diet is a good idea because it provides complete nutrition and keeps you full for a long time; keeping you away from all unhealthy cravings.
We think if we stop eating altogether, it will burn all of our fat and we’ll be slim like a doll. But you are quite wrong about this. Having balanced meals helps you keep your energy levels high, keeps you full for a long time, and avoids unnecessary bloating of the body. It’s necessary to have enough energy in your body to carry out exercises that’ll reduce your arms fat.
Step 2: Exercise routine
Healthy eating will definitely let you lose some fat from your arms, but without exercise, you cannot achieve your desired results. There are many exercises that can help you in toning your arms and losing extra pounds stuck on your arms. I’ll suggest to you the ones which are easy to do and can show results in no time.
1 – Weight lifting
Stressing your muscles with heavy weight can help in fat burning in specific areas of the arms. Hold a dumbbell or anything weighing around 1kg and move your arms above your head. Slowly move down your arms towards your back and then repeat the whole step. You can perform 2-3 sets of this exercise with 15-20 repeats per set.
2 – Push-ups
Push-ups improve the core strength of the muscles, and the effort made during this workout burns a lot of fat in your arms. Align yourself in a plank position, with your arms straight. Your elbows should be at 45 degrees angle with your body. Start pushing yourself above from the ground, and then back to the starting position. Keep your form straight throughout this exercise for perfect results.
3 – Arm Scissors
Scissors are one of the easiest exercises you can add to your list for losing arm fat. Stand with your feet wide apart and spread your both arms on their respective sides. Now, slowly bring your arms in front of your body and keep moving one arm to the other side of the body, until both arms look like 2 blades of scissors. To repeat the set, go back to your starting position and perform 2-3 sets of it.
4 – Tricep Dips
For this exercise, you just need an edge of a chair, bed, or a bench. Sit on a chair or a bench. Place your hands on both sides of your body on the bench in the backward direction. Now slowly move your body away from the bench, but hands still on it. Start lowering your body towards the ground with the help of your hands, then return back to the starting position. This exercise will help strengthen your triceps and all the extra fat will be burned.
5 – Arm circles
Another simple and effective exercise for arms. Stand straight with your feet shoulder-width apart. Now spread your arms to make a ‘T’ of your body. Make small circular motions with both arms on either side. Return to your initial position and then repeat the sets.
Some other exercises, like bicep curls, hammer curls, tricep extensions, lateral raises, chest press, side plank with dumbbell raises, half-moon rotations, and chair dips can also be performed to lose arm fat.
The final word
Slim arms can be achieved by following healthy eating habits and an active lifestyle. Limiting calorie intake and eating healthy along with a daily exercise routine can burn those extra pounds of fat stored in your arms muscles. You can apply variations in your exercises to achieve maximum results, but overdoing it can cause an increase in muscle mass which you might not appreciate.
I look up to fitness as a lifestyle and love to pen down about it. I have 2 years of experience in content writing and I am here to share my research and knowledge on health and fitness.