Unlike fat in the stomach, which raises your risk for health problems, upper-arm fat is generally benign. This doesn't make it any easier to live with, especially when you want to look good in short-sleeve clothing. The main goal with obtaining thinner arms is to promote weight loss throughout your entire body while toning your muscles. Before you get started with this type of program, make sure to talk it over with your doctor.
Calorie Reduction
Reducing calories will cause your body to burn stored fat for energy. This fat reduction will be seen in your arms and throughout the rest of your body. A reduction of 500 to 1,000 calories a day will cause about 1 to 2 lbs. of weight loss a week. Begin by tracking your calories for a day, then make your reduction. For example, if you come up with 2,300 calories, make your new intake 1,800 or 1,300.
Healthy Foods
Eating lots of candy bars, cheeseburgers, cupcakes and spare ribs will not allow you to lose weight effectively because they have a high energy density. Energy-dense foods take up a small volume, but are high in calories. Choose foods instead that have a low energy density, such as fruits, vegetables and whole grains. Low-energy-density foods are high in fiber, which fills you up and takes longer to digest. By basing your diet around these foods, you will be less likely to overeat.
Water and Calories
If you drink excessive amounts of alcohol, soda pop, dessert coffees and fruit punch, you will take steps backward with your goal to lose arm fat. All of these beverages contain calories, and they count the same way as food. To help promote lean arms faster, stick with water as your main beverage. Not only is water free of calories, but it also flushes toxins from the body and promotes hydration.
Cardiovascular Exercise
Cardio is performed in a repetitive motion for an extended period of time. This causes you to burn calories and lose weight throughout your body. All forms of cardio are effective, but you can do certain types that focus on your upper arms, such as elliptical training, jumping rope, rowing and kickboxing. The amount of cardio you do is an important component of its effectiveness. To lose weight, you might have to exercise for 60 to 90 minutes a day, according to the American College of Sports Medicine. Aim for four or five days of cardio a week.
Weight Training Exercises
The main objective with weight training is to improve the definition in your arms while you lose weight. Adding muscle will also help increase your resting metabolic rate and promote faster weight loss. Focus on exercises that target your triceps, biceps and lateral deltoids. The triceps are on the back of the upper arms, the biceps are on the front and the lateral delts are on the sides. Perform exercises such as lateral raises, dips, tricep extensions, twist curls and reverse curls. Aim for 10 to 12 reps, do three or four sets and work out two or three days a week on nonconsecutive days to ensure muscle recovery.
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