When it comes to fat, the stomach seems to get the most attention. But there are other areas, such as the upper arms, that are prone to fat accumulation. These fat pockets can influence self-confidence and self-esteem, and can make it harder to find properly fitting clothes. But there is a way to lose wight from your upper arms by making dietary changes and performing specific exercises.
Step 1
Lose weight throughout your whole body. To make this job easier, eliminate foods that are deep fried, processed, refined and high in saturated fats. Instead, choose foods that are nutrient-dense, such as lean meats, low-fat dairy, fruits, vegetables, seeds, nuts, whole grains and legumes.
Step 2
Drink more water. Water helps lubricate the joints, keeps you hydrated, helps flush toxins from the body, helps metabolize fat and also has no calories. Drink water in place of high-calorie, sugary drinks and alcohol. Women should consume 2.2 liters a day; men should consume 3 liters a day (see Resources).
Step 3
Go for a run. Cardiovascular exercise is important for burning calories, which can lead to overall weight loss--including the upper arms. Running, biking, swimming, stair stepping, elliptical training and rowing are all good options.
Step 4
Work your triceps. The triceps are located on the back of the upper arm, and they are a likely site for fat storage. To work this part of the arms, do some overhead tricep extensions, close grip pushups and tricep kickbacks. To do tricep extensions, hold a dumbbell with both hands on the inside of the handle. The dumbbell should be perpendicular to the floor. Lift it above your head and slowly lower it down by bending your elbows, then lift it back up. Close grip pushups are done like regular pushups, but with the hands closer together (see Resources). Tricep kickbacks are done on a bench. Place your knee on the bench with a dumbbell in the same hand as that knee. Bend over so your upper body is about parallel to the floor. Lift your upper arm until it is parallel to the floor, then extend your arm straight behind you. Lower the dumbbell back until your arm is bent 90 degrees, and repeat.
Step 5
Work your biceps. The biceps are located on the front of the upper arm. They can be worked by doing barbell curls, incline curls and reverse curls. Perform barbell curls with a shoulder-width grip. Lift the barbell up until it is about two inches away from your chest, then lower it until your arms are completely extended. Incline curls can be done by setting the bench to a 60-degree incline. Lie on the bench with dumbbells in your hands and your palms facing your body. Lift them up and twist your little fingers inward at the top of the movement. Reverse curls are done the same way as barbell curls, but with palms facing down.
Tips and Warnings
- When doing overhead triceps extensions, keep your upper arms in tight, and do not let them move in or out or back and forth.
Things You'll Need
- Dumbbells
- Adjustable bench
- Barbell and weights
Member Comments