How To Get Rid Of Excess Fat On The Arms For Men

Getting rid of excess fat around the arms can be easier for men than women. Men produce more of the testosterone hormone, which makes it easier for them to build muscle. The more muscle you have the more calories you will burn at any given time, which greatly impacts your ability to lose fat. However, you must still pay close attention to your diet and modify your exercise routine to enhance fat loss.

Step 1

Reduce your daily caloric intake by 500 calories. You can accomplish this by cutting out calorie-packed, fatty foods like chips, cookies, pastries and candy. Instead, consume plenty of fruits, vegetables, whole grains and lean proteins, such as chicken and fish. Cut out high calorie beverages as well, such as soda, juice and alcohol. Stick to drinking eight to 10 glasses of water a day.

Step 2

Engage in 60 to 90 minutes of moderate-intensity cardio exercises, five days a week. Rowing and swimming are two examples of moderate-intensity exercises that burn calories and fat, while working your arms simultaneously. A strong cardiovascular system is key to weight loss.

Step 3

Perform exercises that target your arms three times per week. Do three sets of 12 to 15 repetitions of each exercise. Biceps curls, triceps dips, shoulder presses and pushups all tone your arm muscles and boost your metabolism, helping to melt excess fat from your arms.

Step 4

Change up your workout routine every four to six weeks to avoid a plateau and enhance fat loss from your arm area. Your body eventually gets used to the same workout routine, slowing your metabolism and weight loss. Increase the intensity of your workouts, or take out some exercises and add new exercises. For example, if you were doing the biceps curl with dumbbells, switch and perform the biceps curl with a barbell or cables.