If you have fat arms, you don't have to simply live with them. You can take steps to lose weight and slim down your arms. While fat can accumulate anywhere on the arms, it tends to gather on the upper arms, resulting in jiggly areas. In order to slim down your arms, you must lose weight in general. You can't choose where you lose weight, so you may find you slim down other areas of your body first. If you are diligent in your weight loss approach, you will eventually slim down your arms.
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Assess your caloric intake. In order to slim down fat arms, you must lose body fat by burning more calories than you consume daily. Determine the number of calories you should consume daily using an online calorie calculator tool. You'll need to enter your height, weight, gender, age and activity level to get your results.
Consume small meals frequently. When you eat three large meals daily, your metabolism slows down during the long periods of time between meals. When you eat small meals every 2 to 3 hours, you keep your metabolism working at prime rates, helping you to slim down your arms more quickly. Split your daily caloric allotment into five or six meals so you are eating every few hours.
Get cardiovascular exercise. Cardiovascular exercise accelerates your heart rate, helping you to burn more calories. Opt for challenging forms of cardio such as running, swimming and aerobics. In addition to burning body fat, these forms of cardio also help to tone your arm muscles. Aim for at least 45 minutes of cardio daily.
Eat a well-balanced diet. While you can take a daily multivitamin to supplement your diet, try to get nutrients and vitamins from fresh, natural foods. Choose healthy foods such as fruits, vegetables, whole grains and lean proteins. Avoid excess sugar and sodium, which can thwart your weight loss efforts, making it harder to achieve slim arms.
Lift weights. When you lift weights regularly, you'll build and tone your muscles, helping to boost your metabolism and support your weight loss plan. While muscle anywhere on the body helps you to lose body fat more expediently, focus on a few exercises that targets your biceps and triceps. You don't need fancy weightlifting equipment either. Simple pull-ups or push-ups are very effective for working the arms.
Try yoga. Various yoga poses require you to support your own body weight, helping to strengthen and tone your arm muscles. In addition, yoga encourages circulation and promotes an overall body awareness, which can assist in weight loss. Since most yoga is not cardiovascular exercise, add it as a supplement to your cardio and weightlifting regime.
Tips and warnings
- Drink plenty of water. Hydration is key to overall health.
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