Thanks to short sleeves, excess arm fat can be more visible to others than excess fat in other areas of the body. Flabby arms may cause you to feel insecure about performing simple activities, such as clapping your hands or lifting your arms over your head. While you can't spot burn fat from just your arms, you can control the flab by engaging in a daily, well-rounded fitness routine.
Push-Ups
Push-ups help strengthen your triceps as well as your shoulders and chest. Begin by getting down on the floor, face down, resting your weight on your hands and the balls of your feet. Pull your hands apart so that they are slightly farther apart than your shoulders and draw your feet to a comfortable distance apart. Bend your elbows down and lower your chest until your chin about touches the ground, then slowly pull your body back up to the beginning position. Don't allow your body to sag or allow your glutes to rise up as you do the exercise. Repeat 15 times, rest and do two more sets.
Bicep Curls
Begin doing bicep curls with a 2-, 3- or 5-lb. dumbbell, or use two 32-oz. drink bottles that are sealed tightly and filled with water. Get ready by holding one weight in each hand, slightly bending your knees, tightening your abdomen and keeping your back straight, recommends Health Services at Columbia University. Hold your arms straight down with your elbows close to your sides and your wrists pointing in front of your body. Simultaneously draw the weights to your chest at a moderate pace, then gradually lower both back down to the starting position. Repeat up to 15 times, rest, then repeat two more sets.
One-Arm Triceps Dip
Begin a one-arm triceps dip by sitting on the floor with your knees bent, your feet on the floor and your legs and feet pressed together. Place your hands approximately 1 foot behind your glutes at shoulder-distance from one another and your fingers pointing inward toward your glutes, recommends "Fitness" magazine. Fully straighten your arms to pull your glutes off the floor, bend your right elbow and lower down your glutes down so they almost touch the floor. Straighten out your right arm and repeat on the other side by bending your left elbow. Alternate for 60 seconds.
Incorporating Cardiovascular Exercise
Strength training exercises such as the ones previously mentioned can help tone your arm muscles but they won't necessarily get rid of fat. You will also need to do cardiovascular exercises, such as biking, running or swimming, to help burn off the fat that will be covering your newly toned arms. Aim for at least 30 minutes of cardiovascular exercise per day. Your toned arms will also contribute to the calories you burn through cardiovascular exercises since muscle burns off more calories than fat.
Dietary Considerations
Exercising is one way to get rid of excess body fat, but your diet may be sabotaging your efforts to lose arm flab. Eat a well-balanced diet that consists of many fruits, vegetables and whole grains to take in enough nutrients, and fill your stomach while reducing your caloric intake. Limit your intake of saturated fats by eating fewer fatty foods, such as whole dairy products, fried meals and large cuts of beef. Replace most saturated fat with small portions of unsaturated fat sources, such as fish, avocados, nuts and vegetable oil.
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