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.
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.
- 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