How To Lose Weight Under The Biceps

Weight gain is typically caused by an energy imbalance. This means you are consuming more calories than your body needs or not getting enough activity. If you want to lose weight under the biceps, you need to combine calorie burning cardio with toning movements. Together, these activities will help you accomplish your goals.

Step 1

Lose body fat. The first step in losing weight under the biceps is creating a calorie deficit. You need to burn more calories than your body needs to function each day. For each pound of fat you want to lose, burn 3,500 calories weekly, which is about 500 daily calories.

Step 2

Use cardio activity to burn fat. If you're just starting out with exercise, select moderate types of activity. Riding your bike on level surfaces or walking are examples of moderate activity. As your strength improves, select vigorous cardio, like running, rollerblading or jumping rope. These activities burn at least 700 calories an hour for a 160-lb. person, according to MayoClinic.com.

Step 3

Complete the ball push-up. Lose under-bicep fat with at least two strength training sessions weekly. The ball push-up is an effective exercise for this problem area. Lie down on an exercise ball. Place your hands on the floor and position the exercise ball under your thighs. Contract your core muscles toward the spine and lower your body into a push up. Start with five repetitions. As you get stronger work up to 15, recommends "Fitness" magazine. During the exercise, keep your head in a neutral position, in line with the spine.

Step 4

Use chair dips. Sit on the edge of a firm kitchen chair. Your feet are pressed firmly together on the floor. Place your hands on the edge of your seat, palms facing away from the body. Slowly lower your body to the ground, bending the elbows to a 90 degree angle. Raise yourself back to starting position and repeat eight times.

Tips and Warnings

A cardio activity is moderate if you can sing your favorite song during the activity, without stopping. An activity is vigorous if you can't say more than a few words during the cardio activity.
Discuss your bicep weight loss goals with your doctor. He will help you find a healthy way to lose the weight and evaluate your health situation.