Wondering how to lose arm fat? We all have our “problem areas,” as they're often called. It might be your thighs or belly, but so often for women, it's the arms.
It's tempting to just wear long sleeves in an attempt to cover up the flab, but that is hardly a solution, especially when it's hot out.
In the back of our minds, it's clear that some sort of diet and exercise is needed.
But if you've already been dieting and exercising, this is all the more frustrating!
We'll show you how to lose arm fat through the only two ways that really work: overall fat loss and targeted exercises.
Learn the proper skull crusher form, one of the best arm exercises for women.
Wouldn't it be great if when we dieted, we could choose where the fat melted off from?
Since no fitness guru has ever figured that one out, we'll have to rely on the fat reduction method that actually works: overall fat loss.
Overall fat loss is the first step to losing arm fat.
Only once you've lost overall body fat will your arms begin to look more toned.
There are so many diets out there that make losing fat seem like it's such a complicated ordeal.
But really, you just need to follow a few simple rules.
When you eat less, your body has fewer calories to store as fat.
Start by tracking how many calories you eat on a normal day.
Once you've tracked this for a week, try to eat 300 fewer calories every day.
Our bodies need water to survive.
When we're trying to lose fat, water helps our bodies eliminate fat more efficiently.
We should all be drinking about eight glasses of water per day.
People who sleep less tend to weigh more.
Lack of sleep can negatively affect our insulin, glucose levels, and hunger hormones.
Getting enough sleep (at least 7 hours) helps to curb cravings and improves your overall mood.
Try this simple technique to fall asleep and relax your mind before bed!
Choose whole foods instead.
Whole foods beat out refined foods every day when it comes to nutrient density.
And when you eat more nutrient-dense foods, you're able to be full on less.
Protein is essential for your body to grow larger muscles.
If you need to, you can look to protein shakes to add the right amount to your diet.
There are many ways that you can guide your body to be healthier and to lose weight.
Many of these adjustments aren't diets at all — just lifestyle choices that will subtly but surely bring you closer to your goals.
The real question isn't “how to lose arm fat,” it's “how to gain arm muscle?”
While it's important to maintain an exercise routine that benefits your entire body, there are specific exercises that you can do that will target your arms specifically.
Strength training is the best way to increase your arm muscles and reduce your arm fat.
The following exercises all focus on the arm muscles but target the biceps along with the triceps.
In this list, you'll find exercises that can be done in and outside of the gym.
As you work up strength with all of these, remember that you should start with high repetition and low weights.
Bench Dips
Tricep Kickbacks
Overhead Extension
Barbell Curls
Dumbbell Curls
Similar to the barbell curl, but hold two dumbbells in each hand.
Cable Curls
These exercises will work as hard as you do. Remember to stay dedicated if you truly want to see results.
Find out why strength training for women over 40 is important to combat muscle loss and promote longevity!
Toning your arms is just the starting point.
Here at the Fit Mother Project, we've created a community where women can connect about their fitness struggles and find common ground.
The Fit Mother Project is somewhere you can turn at any part of your fitness journey.
The trust, honesty, and positivity that our community provides can help propel you to the next level — wherever you're starting at.
The free Fit Mom Jumpstart is one of our most popular programs, designed to give you a free diet and exercise guide that you can do all on your own — no gym needed.
The Fit Mom Jumpstart can be the cornerstone of your fit-arms diet.
Designed to be the opposite of the yo-yo diets you're used to, it's all backed by science and designed for women like you.
We welcome you to join our sisterhood at the Fit Mother Project. We can promise support and inspiration at every step of your journey.
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to lose arm fat.
The post How To Lose Arm Fat: The Only Two Ways That REALLY Work appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.