What Are the Best Ways to Reduce Arm Fat?

Let’s be honest: Most women tend to feel conscious about their arms, especially their upper arms. Arms are often considered a problem area, which is why many are trying to find (and experiment with) ways to decrease arm fat and achieve a leaner physique.

Also, in the pro cheerleading and dance community, having incredibly toned arms can make you look stronger and feel more confident overall.

However, it’s important to keep in mind that you cannot “spot reduce” arm fat. Spot reduction is a myth. What you can do, instead, is focus on a healthy lifestyle that includes staying physically active and having a solid fitness plan in place. Here’s how to do it.

Don’t be afraid to lift weights.

Resistance training maintains muscle mass and improves fat loss over time by increasing your metabolism so that you’ll burn more calories throughout the day. Lifting weights helps to tighten your arms, creating a slimmer appearance.

Arm-toning exercises using dumbbells include bicep curls, tricep overhead extension and kickbacks, chest press, lateral raises, and shadow boxing.

Incorporate cardio exercises.

Cardiovascular workouts, such as running, swimming, jump rope, cycling, and dancing, can help burn more calories with minimal to no equipment. Also, they’re a great way to increase your activity level whether you’re new to working out or not. When combined with strength training or weight lifting, it can increase the rate at which your body burns fat.

Stop eating lots of sugar.

Sugar is found everywhere — in our favorite packaged snacks, beverages, and even fruits. While sugar temporarily provides energy, too much sugar (and consuming it too often) can contribute to weight gain. It’s best to limit sugar or avoid it if you want to see progress in your weight loss journey. Additionally, cut down on refined carbohydrates.

Eat more protein.

A common mistake while dieting is not consuming enough dietary protein. Protein is extremely important for helping you preserve lean muscle while you’re losing weight, which gives you a lean and toned appearance — instead of a “skinny fat” appearance. Aim to consume about 1 gram of protein per pound or body weight and get protein from whole, healthy sources like fish, seafood, beef, poultry, and eggs.

Get plenty of sleep and de-stress regularly.

A lack of sleep (or poor quality sleep) and high levels of stress are both linked to weight gain. If you’re not seeing the results you expect despite eating right and having an exercise routine, perhaps you need to check your sleep quality and stress levels.

Final Thoughts

In summary, lifting weights, getting your heart rate up through cardio, cleaning up your diet, prioritizing protein, and having quality sleep plus reduced stress can help you build a leaner body and reduce arm fat. Keep in mind that focusing on overall weight loss is a more realistic goal. Also, being consistent will bring greater results than short-term intensity.

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