How to get rid of arm fat? You might be surprised to learn that fat on the arms is not going to be cured by just focussing your exercise regime on that area. Fat on the arms is not just caused by poor diet and lack of exercise though; it can also be caused by low testosterone levels. Here is a selection of diet tips, targeted exercises and general lifestyle advice that will help you to tone your arms and lose that extra fat around and under them.
Our first tip on how to lose arm fat is to watch what you eat. It’s not just a case of watching the calories, although that is important, the quality of your food has a big role to play as well.
As always, the advice to lose weight anywhere on your body is that you need to burn more calories than you consume. Your body needs protein to build muscle mass and you will need muscle, to replace the fat that has accumulated on your arms. Slow release carbohydrates will give you energy over a prolonged period of time without creating peaks and troughs in your blood sugar levels.
When you work out, you can burn off muscle, as well as a fat, so it is important to feed your muscles, before and immediately after a workout. To be able to tone and build muscle, you will need to do some resistance or weight training as well. One of the simplest forms of exercise for your muscles is pushups, and you don’t need any special equipment to do them. Another one of good exercises to lose arm fat is arm twisting. Hold your arms out, horizontally, to your sides with the palms of your hands facing the floor. Scissors is another one of effective exercises to lose arm fat. Hold your arms out in front of you, at shoulder height. Skipping is great for reducing arm fat, because you get the benefit of the cardio workout and you get the focussed exercise on your arm muscles. There are many different exercises and pieces of equipment that you can use at the gym to build muscle in your arms, including using dumbbells and TRX cables. As with any form of exercise, especially if you are not accustomed to it, if you go mad in the first few days, your muscles will become sore, you will become tired and you probably will quit too soon.


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Although targeted workouts will help to tone your arms and build muscle, but you can’t lose fat on just one area of your body alone. Low testosterone levels are not often thought of as a problem for women, but even though women have far less testosterone in their bodies than men, it is still there and it is still important. Make sure that you include in your diet plenty of green leafy vegetables, lean protein and slow burning carbohydrates, like whole grain foods and cut out the processed foods, products with high sodium content and high sugar soda drinks.
Don’t cut down overnight though, this could make you feel dizzy and lethargic, cut down slowly, as you increase your rate of exercise.
Eat a good sized breakfast, and it will boost your metabolism and give you enough energy to see you through to lunch, without snacking. Eating smaller meals, more often, keeps your body fuelled throughout the whole day and it will stop you from overeating at night.
The best sources of protein for building muscle, and losing weight at the same time, are gained from lean meats, like turkey, fish, eggs and low-fat dairy products. Eat a small, high protein snack within an hour of when you start your workout, and straight afterwards too. Water will help to suppress your appetite and your body needs it to keep your metabolism working at a good pace.
That will give you the minerals, vitamins and fiber that you need to keep all your organs functioning properly and your digestive system running smoothly. This means working out your body, so that your heart rate increases, giving cardiovascular system a good workout and burn energy, which will, in turn, burn off the fat.
This is where your exercise routine can focus on your arms, and we have given some examples of weight training and arm exercises below. For beginners, start with pushups from your knees, not fully outstretched to your toes, as you will find this easier to do.


Twist your arms so the palms are facing the ceiling, then return to them the original position and repeat. Then, move your arms outwards until they are fully back, bring them back together so that your arms cross in front of you, like a pair of scissors, and repeat this action as many times, as you can. Stretching your arms regularly will tone the muscles and help to bring them back into shape.
Include skipping into your daily routine and gradually increase the length of time that you skip for. Yoga stretches and strengthens your arms, so it will help you to build sleek and streamlined look to your arms and body. Start off gently, build up slowly and then you will stay motivated and continue on with the program. In case of trademark issues please contact the domain owner directly (contact information can be found in whois). To lose fat on the arms, you need to work out regularly, exercise your arms to tone them and to build muscle, and you need to eat a balanced, healthy diet. Testosterone is a hormone that, amongst other things, keeps you lean and, if you don’t have enough testosterone in your body, then that can be a cause of fat developing in the arms. Also, always chose whole grain foods, as these too take longer for your body to break down into energy. If you are new to exercise, then start out gently, with ten to fifteen minutes at a time and work your way up to thirty minutes a session of running, swimming, cycling or similar forms of exercise. Low testosterone levels can be caused in women by stress, lack of strenuous physical exercise, lack of sleep or over exposure to oestrogen through medications like the birth control pill or even from hormone laden foods.
Keep your back straight and, each time that you move down, to the counter, your elbows should touch the surface of the counter.



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