Best exercises to lose arm fat
Summertime is coming, and that means trips to the pool, the beach, and hot weather. It also means showing off your arms. For some people, however, the thought of baring their arms brings nothing but dread and embarrassment. The good news is that arm fat can be lost for good with a variety of exercises designed to target specifically the arms.
Except when surgery, like liposuction, is done, you can't spot reduce any one place in your body for fat loss. If you want to lose arm fat, the best exercises are a combination of cardio workouts, which raise the heart rate and burn fat all over the body, and strength training that targets the arms.
Cardio
The following cardio exercises are good for losing arm fat:
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Elliptical Trainer
If you have access to an elliptical trainer, you might consider using that to help get rid of your arm fat. An elliptical trainer is especially helpful for those who have joint problems and don't want to run or walk. This is a full-body workout when you use the handles, so it tones all over, including the arms, while burning fat. You can adjust the levels for increased intensity as well.
Rowing machine
The rowing machine tones the entire upper body, including the arms, back, and shoulders, while providing an effective cardio workout at the same time. Steer clear of the rowing machine if you have back problems, and make sure your form is correct before starting on it. You can vary the position of the way you hold the handle bars to work different muscles as well; holding the bar with the palms up works the biceps more, while holding it palms-down will work shoulders and chest more.
Running/jogging.
Running or jogging is one of the best exercises best for losing fat all over the body. Running effectively burns fat all over the body, including in the arms, by getting the heart rate up quickly and burning a higher number of calories than many other exercises. If you take up running, it's important to invest in a good pair of running shoes. Many of the injuries associated with running can be remedied or prevented with a well-fitting pair of running shoes.
Strength training
Your arms will have a more lean, toned appearance if you lift hand weights in conjunction with cardio. Muscle burns more calories than fat does, so the more muscle you have in your body, the more calories you will burn naturally. The following are some of the best exercises for toning up the arms. They should be done 3 times a week in 2 sets of 15, with light (5-10 pound) hand weights:
- Bicep curls. Hold the weights with the palms facing up, and curl the weights towards the chest.
- Upright row. Hold the weights palms-down, almost touching, and pull them up to the chin, then lower.
- Triceps kickbacks. Bend over, resting your opposite hand on a bench or chair for support. Holding your arm at a 90-degree angle, extend the weight out and contract the tricep.
- Overheard presses. Holding your weights (palms facing each other) at your shoulders, press them overhead, then lower. This works the shoulders.
Doing a combination of cardio exercises and strength training will have you ready to bare your arms in no time!
