The best way to get rid of really fat arms is by losing weight and reducing fat all over the body. You can achieve this with a calorie reduced diet, cardiovascular exercises and resistance training. According to author Michael Mejia, "The Men's Health Gym Bible," following a fat loss program for eight weeks and then switching it up with a muscle building program keeps your body active and helps you lose weight--and shape your body without plateaus that stop your progress.
Step 1
Exercise on cardiovascular machines five times a week for 30 minutes. Include a five-minute warm up and cool down at the beginning and end of each session. If you want to get more out of less time, try interval training for 20 minutes on a stationary bicycle or elliptical machine. Warm up for two minutes at a moderate pace and with resistance. Increase the resistance to a challenging level and tread or pedal at high speed for 30 seconds. Go at a moderate pace for 60 seconds. Repeat the pattern for 15 minutes. Cool down for three minutes.
Step 2
Build muscles with weight training. Large muscle groups grow muscle faster and help you to burn more calories even when you're resting. Train your chest, back and lower body muscles three days a week with weights that are so heavy that you can only lift them for two sets of eight repetitions at proper form. Rest for two days between weight training sessions to let your muscles recover.
Step 3
Eat a diet that provides you with 60 percent calories from carbohydrates. Your muscles use glycogen for energy, which you get from carbohydrates. If your body doesn't have enough carbohydrates, it uses protein from your muscles for energy and that slows down your fat loss. Get 20 percent of your calories from protein and fat. Reduce your total calories by 20 percent of your maintenance requirement. That means if you have to eat 2,000 calories a day to stay at the weight that you currently have, reduce your calories to 1,600 a day.
Tips and Warnings
- Ask a trainer at the gym to show you dumbbell exercises to bring out definition in your arms as you lose fat.
- Consult a physician before starting an exercise program.
Things You'll Need
- Gym
References
- "The Men's Health Gym Bible"; Michael Mejia M.S. and Myatt Murphy; 2007
- "Sports Nutrition"; Anita Bean; 2004
- "The Exercise Bible"; Joanna Hall; 2003
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