If you've got an important event just two weeks away and want to lose some of your arm fat, you'd better get busy. While it's certainly possible to lose a few pounds in two weeks, you'll need a combination of regular exercise and a healthy diet low in calories to get results. No exercise specifically zaps away your arm fat, but as you lose overall body fat, your arms will become slimmer.
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Aim for Four Pounds
Adults can lose between 1 and 2 pounds in a given week by adopting a healthy lifestyle. Thus, in two weeks, it's reasonable to expect to lose up to 4 pounds. Doing so typically requires between 150 and 300 minutes of cardio exercise -- such as jogging, swimming laps or riding a bike -- and a reduction in your caloric intake. To lose a single pound, your goal should be to burn 3,500 calories above what you consume. If you lose 4 pounds, the weight won't drop exclusively from your arms, but your arms should decrease slightly in size.
REFERENCES & RESOURCES
- ExRx.net: Fat Loss & Weight Training Myths
- Centers for Disease Control and Prevention: Losing Weight
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- American Council on Exercise: Weight Loss: Diet vs. Exercise
- Harvard Medical School: Calories Burned in 30 Minutes for People of Three Different Weights
- Fitness: 7 Moves for Jiggle-Free Arms