The arms and thighs are problem spots for carrying excess weight for many people. Extra fat can lead to poor self-esteem and health problems. Spot exercising the arms and thighs will build muscle, but it won't reduce the fat. To lose weight in the arms and thighs quickly requires a combination of a healthy, lean diet, fat-burning exercise and strength training.
Step 1
Eliminate refined and fatty foods. Fat accumulates from eating too many calories. Cut calories quickly by eliminating unhealthy foods such as soda, sweets, potato chips and fried foods. Instead, eat fresh, whole foods such as vegetables and whole grains. Eat lean proteins such as fish, poultry and low-fat dairy. Keep your daily calorie intake to 1,600 to 2,400 calories if you're a woman and 2,000 to 3,000 calories if you're a man — depending on your activity level — suggests the 2010 Dietary Guidelines for Americans.
Step 2
Perform interval exercises two to three times a week. The Science Daily website reports that interval exercise burns fat more quickly than regular sustained aerobic activity. During interval training, alternate your exertion between moderate and high levels for 20 to 30 minutes. For example, walk at a moderate pace for one minute and speed walk the next minute. Other activities that fit with interval exercises include jogging, hiking and bicycling.
Step 3
Perform cardio exercise at a moderate level for 30 to 60 minutes three to five times a week. Interval training burns fat quickly, but it takes a toll on the body and shouldn't be done daily. Instead, continue to burn fat by doing sustained moderate-level activity such as walking, hiking, aerobics or swimming.
Step 4
Tone the arms with weight-bearing exercises such as bicep curls and triceps kickbacks. Hold a dumbbell in each hand at your sides. With your wrists facing out and your elbows by your sides, flex your arm, lifting the weights toward your shoulders. Lower to the start position and repeat eight to 15 times. Work the triceps by standing with one leg forward as your rest your hand on the thigh. Hold a dumbbell in the other hand, letting it hang toward the floor. Lift the weight, keeping the elbow bent. When your upper arm is parallel to the floor, extend the elbow and then return to the start position, repeating eight to 15 times.
Step 5
Strengthen and tone the thighs with squats. According to the American Council on Exercise, squats are one of the most effective exercises at toning the thighs. Standing with your feet shoulder-width apart, shift your weight to your heels as you bend your knees. Keep the knees behind the toes in the squat position. Return to the start and repeat eight to 15 times. Increase the challenge by holding dumbbells or a barbell.
Tips and Warnings
- Include strength training in other parts of your body to increase and sculpt muscle. The more muscle you have, the more calories you burn and the more quickly you lose weight.
Things You'll Need
- Dumbbells
References
- U.S. Department of Agriculture: 2010 Dietary Guidelines for Americans: Chapter Two: Balancing Calories to Manage Weight
- ScienceDaily; Interval Training Burns More Fat, Increases Fitness, Study Finds; June 2007
- American Heart Association: American Heart Association Guidelines
- ExRx.net: Dumbbell Curl
- American Council on Exercise: Dumbbell Triceps Kickback
- American Council on Exercise: American Council on Exercise (ACE) Certified Professionals Say Do More Squats, Lunges
- American Council on Exercise: Bodyweight Squat
- MayoClinic.com; Strength Training; Get Stronger, Leaner, Healthier; June 2010
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