The arms are a part of the body that is not exempt from the accumulation of fat. This can be seen in both men and women alike and it is a feature that can cause you to become self conscious. To get rid of flabby arms, you need to be willing to make some changes that involve your eating habits and your exercise program.
Step 1
Restructure your diet. To lose weight anywhere on your body, eliminate foods that are high in fat and calories. Replace them with foods that are nutrient dense and clean. Foods to avoid include deep fried foods, processed foods, red meat, high-fat dairy and commercial baked goods. Foods you should eat include fruits, vegetables, lean meats, fish, whole grains, seeds, nuts and beans.
Step 2
Increase your intake of water. Calories in the form of liquid can still add up and increase the flab on your arms. Cut out all the beverages from your diet that are high in sugar and calories, such as alcohol, soda, sweetened teas, processed fruit juices, highly calorie coffee drinks and milk shakes. The Institute of Medicine recommends that women get about 2.7 total liters of water a day and men get about 3.7 liters a day.
Step 3
Eat six meals a day. Make sure each meal is a balance of protein and complex carbohydrates. This will keep you feeling satisfied and prevent you from overeating; it will provide sustained energy and keep your metabolism firing high. A quick example of a meal would be a banana with 2 tbsp. peanut butter smeared across the top of it.
Step 4
Do aerobic training. The idea of spot reduction is an absolute myth. When you want to lose weight in one area of your body, you actually lose it all over your whole body, the arms included. Do aerobic exercise for 45 to 60 minutes, 3 times a week on alternating days. To put more emphasis on your arms, do exercises that recruit your upper and lower body at the same time like swimming, rowing, elliptical training, rope jumping and kickboxing.
Step 5
Work your arms. Do exercises that target your triceps, the muscles found on the back of the upper arms. The biceps are the muscles found on the front of the upper arms. Examples of exercises for the triceps include overhead tricep extensions, tricep pushdowns and dips. Examples of bicep exercises are barbell curls, hammer curls and reverse curls. Do 3 to 4 sets of each exercise and 12 to 15 reps with moderate weights. Perform these exercises 3 times a week on alternating days of your aerobic routine.
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