Exercises To Lose Fat Under The Arms

Exercises to Lose Fat Under the Arms

May 31, 2011 | By Dr. Robert Petros

Unfortunately, no exercise spot-burns fat in your underarms or anywhere else. Decreasing your general body fat levels is the only way to decrease fat buildup under your arms. Performing a variety of exercises and dieting are the healthiest and best ways to reduce underarm fat.

Aerobic Exercise

Aerobic exercise uses your muscles in constant repetitive and rhythmical motion. Running, swimming, jumping, skating and dances are aerobic exercises. It can your blood pressure, increase your stress tolerance and burn a lot of fat calories, which decreases your general body fat levels. This will affect fat everywhere, including under your arms.

Arm Exercises

Even though there are no exercises that target fat in specific areas of your body, exercising your arms helps reduce the appearance of underarm fat. Performing resistance exercises that use your triceps and biceps increases the size of these muscles., which gives your arms more definition and makes the fat under them less noticeable. Biceps curls, triceps push-downs, military pushups and hammer curls are exercises that can have this effect.

Diet

Maintaining a low-calorie diet is an essential part of losing underarm fat. Fat loss requires burning more calories than you eat; lowering you calorie intake increases the benefits of exercise and speeds up the loss of your underarm fat. To lose a pound of fat, you must burn 3,500 more calories than you eat. Losing 1 lb. in a week requires a calorie deficit of 500 a day. According to the experts at MayoClinic.com, your daily calorie deficit should not exceed a 1,000 without medical supervision.

Sleep

Getting a good night's sleep helps you lose underarm fat as well. Sleeping well keeps your metabolism breaking down food at a high speed and converting it into energy. When you do not get enough sleep, your metabolism is slow and more fat develops. According to MayoClinic.com experts, the average adult requires seven to nine hours of sleep a night.