Extra fat accumulation in the upper arms is a common problem, especially among women. Unforunately, it is not possible to spot reduce fat. However, it is possible to improve the appearance of upper arm fat by reducing overall body weight and building up the muscles in your upper arms to give them a firmer, less flabby shape.
Shaping the Upper Arms
Step 1
Improve your nutrition. Fat loss in the upper arms must begin with a total reduction in body fat, which starts with your nutritional habits. Consume a diet consisting of fruits, vegetables, lean proteins, whole grains and healthy fats. Additionally, pay close attention to portion sizes, and consume five to seven smaller meals daily instead of two or three larger meals.
Step 2
Drink more water. Drinking water instead of calorie-containing beverages can help reduce overall caloric intake and help reduce body fat. To burn 1 lb. of body fat, there must be a 3,500 calorie deficit in your diet. If you currently drink two or three regular sodas or other high-calorie drinks a day, that could easily equal 500 or more calories. Replacing those drinks with water will result in weight loss.
Step 3
Perform at least 30 minutes of moderate-intensity aerobic exercise at least five days a week with activities such as brisk walking, water aerobics, elliptical machine or cycling. Aerobic exercise is necessary to burn excess body fat, and performing the minimum of 30 minutes is a good place to begin. However, 60 to 90 minutes of moderate-intensity or 30 to 45 minutes of vigorous-intensity exercise may be necessary for weight loss to occur, notes the American College of Sports Medicine.
Step 4
Strength train your triceps. The triceps are the muscles located on the back of the upper arm, a common place where fat accumulates. Building up the muscle tissue on the back the arm can help to give the upper arms a firmer appearance. Perform exercises such as triceps dips, overhead triceps extensions, dumbbell kickbacks and cable press-downs once or twice a week on nonconsecutive days with three sets each of eight to 12 repetitions.
Step 5
Strengthen your biceps muscles. The biceps are located on the front of the upper arm and can be trained with exercises such as barbell or dumbbell curls, incline dumbbell curls, or concentration curls. Perform biceps exercises once or twice a week on nonconsecutive days with two to three sets of eight to 12 repetitions. When performing strength-training exercises, it is essential to complete each movement through its entire range of motion to achieve maximum muscle recruitment and allow for muscle growth, according to Arnold Schwarzenegger, bodybuilding title holder and author of "Encyclopedia of Modern Bodybuilding," as well as California governor and actor.
References
- American College of Sports Medicine: Physcial Activity Guidelines
- "Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger; 1985
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