The Best Gym Exercises for Losing Arm Fat

Jiggly arms and fat deposits can be a frustration for women and men trying to lose weight and tone up. Although the best exercises differ for everyone, there are exercises you can do in the gym to increase muscle strength and decrease arm fat. Start an upper-body strengthening routine three times per week and cardio exercise five times per week to burn off excess fat all over over the body including stubborn arms.

A woman is lifting a barbell. (Image: targovcom/iStock/Getty Images)

Extend the Triceps

Tighten triceps muscles with extensions. Stand with a weight in your left hand and lift it over your head. Keep your arm steady as you bend your elbow to lower the weight behind your head. Repeat 10 to 12 times or until fatigued for three sets. Alternate sets with the right arm.

Curl those Arms

Bicep curls develop the biceps for chiseled arms. Stand with a weight in each hand, arms by sides and palms facing forward. Bend both elbows to curl the weights up to your shoulders; return to start and repeat 10 to 12 times or until fatigued. Do two to three sets in total.

Move To Lose

Cardio burns calories for fat-loss all over the body including the arms. To lose weight, you will need to engage in at least 150 minutes of aerobic activity per week, or five 30-minute sessions at a moderate intensity. Try running, cycling, swimming, hiking and use arms with cross-country skiing or elliptical training.

Key Nutrition

Eat a low-calorie diet that is high in essential nutrients. A poor diet will undo any positive effects you get from exercising because it will inhibit fat-loss and possibly lead to weight gain. Eat vegetables, fruits, lean proteins and healthy fats with every meal and/or as a snack. Avoid polyunsaturated fats found in fried and baked foods that can contribute to fatty arms.

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