It’s been proven time and time again that spot reduction to burn fat on a particular part of your body is a myth. Instead, you’ll have to rely on reducing the total amount of fat all around your body which will result in your arms also losing weight. We’ve mentioned time and time again that there are two parts to losing weight, the first is exercise and the second one is dieting. As you might have guessed, this remains true for arm weight loss too.
How To Lose Weight In My Arms
We’ve created a 5 step game plan to turn your soft and fatty arms into toned, firm and/or skinny arms. Be prepared to put the work in, but if you manage to complete all 5 steps, you’ll be well on your way to having more confidence in your body’s appearance, and much less self conscious.
The 5 Step Game Plan
The goal is to lose fat on your arms, and the only way to achieve it is to with a calorie deficit every day.
1. Healthy Natural Foods
The first step involves two parts. First, I want you to go into your kitchen right now and bag up or throw away all the unhealthy processed foods and snacks you have lying around. Not having them in the house will reduce your temptation to “treat” yourself. If you’re serious about losing weight on your arms, then you need to do yourself a favor and cut out the bad foods from your life once and for all.
The second part of this step is to replace everything you’ve just given away or thrown out with healthy alternatives. For each bag of crisps you throw away, replace it with a bag of healthy nuts or some fruit. For very piece of chocolate, replace with some seeds or avocados. Lastly, all of those instant microwaveable meals and frozen pizzas should be replaced with raw, natural ingredients ready to be cooked using some delicious recipe you found on the Internet. Balancing your diet is the key here, and you’ll need to stock up on as much lean meat, vegetables and whole grains as you can eat. Not only will the food taste better, but you’ll feel fuller for longer, resulting in smaller calorie intake.
2. Eat Frequently
On top of eating fresh and natural foods, try and make it a habit of eating something every couple of hours. Those nuts and fruits you bought to replace the crisps and chocolates should be eaten between each main meal. There’s two major reasons as to why this will help you lose fat on your arms. Firstly, eating frequently keeps your digestive system working throughout your waking hours. When you’re digesting, you’re actually burning significant amounts of calories. By keeping it running all day, you’re able to maximize the number of calories burnt.
The second reason is that having healthy snacks in between meals results in you eating less during main meals. There’s always more chance of eating unhealthily for main meals. Eating frequently reduces the chance that you’ll experience a dip in your blood sugar levels, which in turn could result in you over eating and seriously hindering your weight loss aspirations.
3. Full Body Workouts
Full body workouts are great when trying to lose weight because, as the name suggests, it works all the major muscle groups in your body. Hitting all of these muscle groups will give you the highest chance of building enough muscle mass to help you achieve that calorie deficit we’re always talking about.
The same way that your digestive system burns calories just by functioning, your body burns calories when it’s trying to build more muscle mass. Your metabolism will be in overdrive during the 24 hours after a full body workout.
As a general rule of thumb, try to exercise your whole body 2-3 times every week to see maximum results. There is no point in exercising more frequently as it might cause overtraining, especially when you’re on a low calories diet.
4. Arm Workouts
On top of the full body workouts, designed to hit all the core muscle areas such as your legs, chest and back, we’d also throw in one dedicated arm workout once per week. This will help tone up your arms, making them look and feel firmer.
To tone up the arms, rather than bulking them up, you need to do a high number of repetitions with a low weight. So one example of an exercise you could do is bicep curls, but with a very low weight (e.g. 5kg), lifting it 15 times a set, for 5 sets total.
5. Cardio Is King
If you’re trying to lose weight, then there really is no replacement to cardio. Just the same way that eating frequently burns more calories through digesting and working out burns more calories from building the muscles, doing cardiovascular exercises will burn more calories through the extra work rate that the cardiovascular system has to put in.
Your cardiovascular system includes your heart and your lungs. It’s the name for the system that transports oxygen into the muscles, and carbon dioxide out.
Just 30 minutes 3 times a week is enough to help burn off that extra layer of fat on your arms and get them looking good. You can do any cardio exercise you like – this can include swimming, running or biking. As long as you keep your heart rate at a good fat burning level, you’re good to go.
If you follow these 5 steps to slimmer arms, then you’ll reach your goal in no time. It’s a big lifestyle change, and to incorporate all these extra things you need to do in a day, you’ll need discipline. If you ever find yourself losing motivation to go to the gym, or to buy healthy foods at the supermarket, just remind yourself of the benefits of feeling good about your body shape, and how good you’ll feel next time your at the beach, showing off those nicely toned arms. Nothing that’s worth achieving is easy. That girl you know with the perfect body most likely didn’t get it naturally. Just like you she had to put in the work to reap the rewards.