IST Health


How to Lose Arm Fat Fast for Females

How to Lose Arm Fat Fast for Females

The fitness world is filled with people who have various weight loss ambitions. However, some weight loss ambitions are more common than others. Getting rid of arm fat as fast as possible is high on the list. This is particularly among females and it is quite understandable.

You see, several factors are responsible for the excess fat stored in the arms of lots of women. Hormonal changes; thanks to drops in testosterone levels are one such. Well, all hope is not lost as women can lose arm fat fast. Primarily, a combination of the right diet and exercise will get the job done.

As briefly as possible, this article on IST Health’s weight loss segment will point you in the right direction. So, keep reading to be well informed on what to do to lose arm fat fast.

Diet to Help You Lose Arm Fat Fast

Here is something important to know about diet in this regard. No one diet will spot reduce the fat in your arms or any other part of your body. So, do not be deceived by sources that make such claims. But this does not rule out the importance of diet. It is a major determinant of how well and fast you can lose fat in your arm. For this reasons, you should take these diet tips seriously:

Reduce Your Intake of Calories

Spot reduction of fat in the arms or any other part of the body is unrealistic for the most part. At least, that is when you consider how things will play out in the long run. So, you need to cut the supply of things that amount to extra body fat. This is why you need to reduce your intake of calories.

The plan is not only to rely on exercises to help burn extra fat in your arms and body at large. You should also create a calorie deficit that will push your metabolism to start to burn fat as well. This is the best way to lose arm fat well and fast.

Eat What You Need and Not What You Want

Make sure you prioritize your diet. This means you need to eat more food classes than others. Speaking of food classes to eat more frequently, protein (especially lean protein) is high on the list. In addition to other health benefits of protein, this is important for improved muscles.

This will also help any time you are doing workouts meant to tone your muscles. Against this backdrop, healthy fats and vegetables are some of the other food classes that should make up a larger part of your diet. We cannot undermine the importance of water in all these. So, drink lots of water to enjoy all the benefits of being properly hydrated.

On the contrary, tone down your intake of foods with high amounts of starch and carbohydrates. The same goes for highly sugary foods and animal fats.

Fitness Training to Help You Lose Arm Fat Fast

There are tons of workout programs that will guarantee improved muscle mass in your arm area. The good thing about some of these exercise programs is that they can be done right at home. This is without weights and expensive equipment. Some of these exercise programs include the following:

Side Plank

This plank position (as it is not the only plank position) requires you to lie straight on the floor. This time you are doing it on your side. For this exercise, you are to raise your entire body using your elbows. Eventually, your entire body will be rested on one of your elbows and one of your feet.

Next, you are to raise the hands above in an upwards direction. You would alternate between moving that hand upwards and downwards. You should do the same for the other hand when you switch positions. Muscles in your hands like your triceps, biceps, and even in your shoulders will feel the impact this way.

You build arm strength as well. We recommend doing 3 sets of 10 reps each. Also, you can hold still in this position without doing anything.

Push Ups

Push-up is one of the most common exercises and it does not require a lot. However, this exercise does a lot to the muscles of your tricep, bicep, shoulder muscles, and chest; depending on the variation that you do, and how well you do it. Push-ups are well known for building the muscles in the upper body, but the lower body is not left out with some types of push-up exercise.

There are other exercises you can do every day to help you lose arm fat fast. Some of them include:

  • Single and Double Leg Tricep dips
  • Up-Down Plank
  • Arm Circles
  • Weight Lifting
  • Jab

We have other information on our website’s weight loss segment that you will find helpful. For example, you can find out how much weight you can lose in a month.

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