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How to Lose Flabby Arms Fast

author image Frank Yemi
Frank Yemi has been a professional writer since 2007, and has contributed to several health and fitness magazines. He has worked as a medical fact checker and sports nutritionist in the United Kingdom. Yemi holds a Bachelor of Science in medical physiology, as well as a Master of Science in applied sports nutrition.
How to Lose Flabby Arms Fast
Lifting weights won't get rid of arm fat. Incorporate aerobics.

Having a workout plan will help your arms get stronger and firmer, but it will do very little to get rid of the fat in the arms. According to the American Council on Exercise, spot reduction is not possible; strength-training exercises help you build firmer muscles but they don't burn fat just on the arms. By reducing your calorie intake and performing aerobic exercises, you can reduce your overall body-fat percentage, which will improve the appearance of your arms.

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Step 1

Try an aerobics class.
Try an aerobics class.

Perform aerobic exercises daily to burn fat. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderately intense cardio exercise such as brisk walking weekly or 75 minutes of vigorously intense cardio such as playing basketball or swimming laps every week. Five minutes of vigorous exercise is equivalent to 10 minutes of moderate-intensity cardio. Therefore, you can perform 10 minutes of vigorously intense cardio daily or 20 minutes of moderately intense cardio.

Step 2

Perform exercises that work your triceps.
Perform exercises that work your triceps.

Perform strength-training exercises to build your triceps. The triceps are the muscles at the back of your upper arms. Do triceps extensions, cable pushdowns, triceps overhead extensions or bench dips. Aim for between six to 12 repetitions in two to four sets for two different exercises of your choice. Give your muscles at least two days to recover from the workout, and do it three times a week

Step 3

Perform bicep curls.
Perform bicep curls.

Build your biceps with weight training. The biceps are the muscles at the front of your upper arms. Building both your triceps and biceps improves the appearance of your arms, even in the presence of fat. Perform exercises such as biceps curls, hammer curls or concentration curls. Aim for six to 12 repetitions for muscle growth and perform three to six sets. Exercise your biceps three times a week on non-consecutive days.

Step 4

Aim to lose 1-2 pounds per week
Aim to lose 1-2 pounds per week

Reduce your overall caloric intake. According to the CDC, people who lose between 1 to 2 pounds per week have greater success in keeping the weight off. One pound of weight is equivalent to 3,500 calories; therefore, reduce your calorie intake by 500 to 1,000 calories daily for 1 to 2 pounds of weight loss weekly. By reducing your overall body fat and increasing lean muscle mass, your flabby arms will be replaced with toned muscles.

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