Gold Member Badge


  • You're all caught up!

Weight Loss Exercises for Belly and Arm Fat

author image Joseph Ng
Joseph Ng has a Bachelor of Science in Sport and Exercise Science and is an advanced level 3 accredited personal trainer. He also has a diploma in nutrition and health.
Weight Loss Exercises for Belly and Arm Fat
Arm exercises in a pool. Photo Credit: Jupiterimages/ Images

Whether you are looking to tone your body or burn fat, being physically active several days a week is vital. Activities such as weightlifting, playing soccer and walking to the grocery store use energy, which will help you burn fat. According to the American Council on Exercise, you cannot spot-reduce fat. To lose fat on your belly and arms, reduce your overall body-fat percentage.

Video of the Day

Step 1

Decrease calories by eating healthy meals.
Decrease calories by eating healthy meals. Photo Credit: George Doyle/Stockbyte/Getty Images

Decrease your caloric intake to lose weight. The Centers for Disease Control and Prevention states that people have more success losing weight gradually compared to starvation diets. Reduce your calorie intake by 500 to 1,000 calories daily to lose 1 to 2 pounds per week. Choose whole-food ingredients to prepare your meals and avoid baked goods, sugary snacks and instant meals.

Step 2

Aerobic exercise.
Aerobic exercise. Photo Credit: Denis Raev/iStock/Getty Images

Perform aerobic exercises to burn fat. The CDC recommends that you get at least 150 minutes of moderately intense exercise per week or 75 minutes of vigorously intense cardio. Brisk walking or cycling on an even plane is a form of moderate-intensity cardio. More intense physical exertion such as playing basketball or cycling uphill is a form of vigorous aerobic exercise.

Step 3

Weight lifting is strength training.
Weight lifting is strength training. Photo Credit: Antonio_Diaz/iStock/Getty Images

Do strength-training exercises to build muscles. Building muscles will improve your resting metabolic rate, which is the rate at which you burn fat while you are resting. Perform strength-training sessions two to three times a week. Weightlifting exercises such as bicep curls, squats, bench presses and weighted crunches can help you build lean muscle mass. Aim to perform eight to 12 repetitions of each exercise in two or three sets.

Step 4

Keep track of calories online.
Keep track of calories online. Photo Credit: Pixland/Pixland/Getty Images

Monitor your caloric intake and expenditure. Estimate and monitor the amount of calories you consume and how much you burn through exercise. Sign up with an online calorie counter and enter your details where required. Compute the calories you consume and enter the exercises you perform, the equipment and duration. Use the online calorie counter to take weekly calorie reports to see if you are losing or gaining weight.

Step 5

Weight lifting.
Weight lifting. Photo Credit: Stockbyte/Stockbyte/Getty Images

Sculpt your arms with weight-lifting exercises. Engage your biceps with bicep or incline dumbbell curls. For your triceps, perform cable pushdowns or triceps pushups. While these exercises won't burn fat, they help sculpt your arms and improve your strength and appearance. Perform 10 to 15 repetitions and three to five sets or until your muscles fatigue.

Step 6

Perform crunches.
Perform crunches. Photo Credit: Medioimages/Photodisc/Photodisc/Getty Images

Develop strong abdominals and obliques with twisting crunches. Your obliques are at the sides of your abdomen. The rectus abdominis -- at the center of your stomach -- can be strengthened with crunches on an exercise ball. Aim for 15 repetitions for each exercise and two or three sets or until you can't go any more. With fat loss, you could develop a V-shaped stomach by performing these workouts two or three times a week.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media