How To Quickly Get Rid Of Upper Arm Fat

If your upper arms are a source of high anxiety, you can do something about it. Aside from ruining your self-esteem, extra body fat can slow your metabolism and may be a precursor for bigger problems down the road, such as heart disease and diabetes. The phrase "short sleeves" may not be in your vocabulary now, but with a plan and some follow-through, you can lose upper arm fat quickly and build your confidence in the process.

Step 1

Record in a notebook what you eat, how much you eat, when you eat and why you eat it, including all meals and snacks. Read through this log regularly to increase your awareness and cut out bad habits. For example, if you're reaching for a box of cookies at nine every evening because you are bored, that's likely adding to your upper arm fat.

Step 2

Develop a plan. The American College of Sports Medicine recommends that an individual strength train two to three days per week and perform cardiovascular exercise, such as walking, jogging or cycling, three to five days each week. Using those guidelines, open your day planner and book your exercise dates.

Step 3

Think big by ditching small, single-joint exercises and starting with compound moves such as push-ups or chest presses to attack your upper arms and work your chest and shoulder muscles simultaneously. Start with one to three sets of eight to 12 repetitions.

Step 4

Isolate your upper arms with triceps extension. Lie on your back with a 5-lb. dumbbell in each hand. Press your arms straight over your chest. Slowly bend your elbows and lower the dumbbells until they are beside your ears. Pause for a second and then extend your arms again. This motion should be similar to throwing a dart. Perform one to three sets of eight to 12 repetitions.

Step 5

Blitz body fat by hitting a walking path three to five days each week for a minimum of 30 minutes per session. If you are a beginner, start with three 10-minute segments and increase the length and intensity of your workouts as your fitness improves.

Tips and Warnings

To rid the upper arms of excess fat you must utilize all the components listed above and be consistent. As your fitness improves, find new ways to increase your intensity and add new exercises into the mix.
If you are new to exercise, always consult your physician before beginning a new exercise program.