How to Lose Unwanted Fat on the Arms

How to Lose Unwanted Fat on the Arms

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Dumbbells are a good tool to use for building muscles in your arms.

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Losing unwanted fat from your arms requires a diet and exercise program meant to help you lose fat throughout your whole body. Unfortunately, it is not possible to spot reduce fat, but it is possible to gain muscles in your arms that help them look more toned. A multidimensional approach is best, so plan to do exercises to build the muscles in your arms while working on your diet and also doing cardio exercise to burn calories. With this plan, you will be wearing sleeveless tops, feeling good about your body and seeing results in as little as a few months.


Keep track of the number of calories that you eat for a few days to see if you need to lower your overall intake. You can find your optimal number of calories per day by talking to a physician, seeing a nutritionist or using a website such as the USDA Daily Food Plan that allows you to enter personal data and get a caloric number per day result.

Reduce the number of calories that you eat each day by 500 to 1,000 to lose approximately one to two pounds of weight each week. There is no way to predict where you will lose this weight, but your arms should start showing some signs of weight loss after a few months of caloric reduction in your diet.

Eat healthy foods that nourish and sustain your body. Focus on whole, unprocessed foods that consist of lean proteins, whole grains, healthy fats, low-fat dairy products, fruits and veggies. Limit fast food, junk food and unhealthy soft drinks as much as possible.

Drink eight glasses of water every day, and even more in hot climates during the sweaty summer months. Drinking water has many benefits to your body, but for weight loss, it can actually help you get rid of excess water weight as well as help you feel full in between meals.


Perform cardio exercise for 150 to 300 minutes each week. Do 150 minutes if your cardio level is vigorous, such as running during workouts, or 300 minutes if your intensity level is moderate, such as jogging during workouts. Cardio helps you burn calories, which will reduce fat throughout your body, including the unwanted fat in your arms. Aim to exercise five to six days per week for 30 to 90 minutes per session to see results as quickly as possible.

Stand in front of a mirror, and pick up your dumbbells to do a standing v-raise. Choose comfortable yet challenging weights depending on your fitness level. Hold the dumbbells at your hips with your legs shoulder-width apart. Raise both arms at the same time in front of you so that your arms form a V-shape. Return to starting position. Do one to three sets of 8 to 16 repetitions of this exercise.

Move on to the shoulder press by moving the weights so that you are holding them just above your shoulders with your arms bent. Straighten your arms and raise the weights above your head. Lower them back to starting position. Do one to three sets of 8 to 16 repetitions of this exercise

Do tricep kickbacks as your final exercise with weights. Use a bench to help you with this exercise by supporting your weight on the side of your body that you are not exercising. Your knee should be resting on the bench, with your palm lying flat down a few feet above your knee and your back parallel with the bench. Hold the dumbbell in your other hand and raise it so that your arm is parallel with your back. Slowly bend your elbow and lower the weight down to the bench before slowly returning it to the starting position. Switch sides. Do one to three sets of 8 to 16 repetitions of this exercise on each side.

Lie down on the floor to do triangle push-ups. These are the same as normal push-ups, except that your hands and arms form a triangle in front of your body with your thumbs touching. Do the push-ups from your knees if you are unable to complete them without support. Do 10 push-ups, or as many as you can.

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