How To Lose Weight Off Your Arms!

How To Lose Weight Off Your Arms!

December 24, 2018 Off By Evan D.

Where fat is stored in some people’s bodies is largely a matter of body type and genetics, but for most women, arms tend to become a stubborn fat depot compared to other areas of the body.

Losing weight off your arms requires you to adopt a “classic weight-loss strategy” that will help you lose weight overall. When people gain weight, the body shape determines where the fat goes but in most cases people normally gain weight in the abdomen, thighs and hips.

It is important to note that your body can gain fat in any area with an abundance of fat cells. In this article, we will discuss everything you need to know about weight gain around the arms and how to lose weight off your arms.

how to lose weight off your arms - woman holding fat under her arms

Basics Of Weight Gain On Your Arms

Arms may gain more fat if you eat more calories than you burn, especially from foods that can cause you to easily surpass the recommended daily calorie intake such as consuming too much refined grains like white bread, candy, baked goods and sugar.

For instance, habitual high-sugar consumption may cause the body to release increased levels of the hormone insulin. High levels of insulin causes the body to “store calories” in the form of fat instead of using fat for energy.

For those people with body types that tend to gain more fat in the arms, it is advisable to adopt a more comprehensive weight loss strategy that can help to burn fat in the “entire” body.

As people get older, their muscles may atrophy and this also contributes to the “wiggling” that is visible at the back of the arms. However, upper-arm exercises will help restore muscle firmness.

how to lose weight off your arms - diagram of a woman losing weight off of her arms

Why There Is No Such Thing As “Spot Fat Reduction”

Most people trying to slim down specific areas of their body may be tempted to turn to targeted fat loss exercises also known as “spot reduction” which is a theory that promotes exercising some areas of the body as opposed to exercising the entire body.

This fat reduction method is particularly tempting to those who have failed in their attempt to lose weight in the past and are seeking alternative methods.

There are quite a number of reasons why people may want to lose weight such as improving their health or reducing the risk of certain chronic diseases like diabetes and heart disease.

However, while most people tend to gain excess weight proportionately, others gain more fat in some specific areas such as the belly, arms, thighs or the butt.

Lifestyle, genetics, age and gender may all contribute to the accumulation of fat in specific areas of the body.

For example, “women have a higher concentration” of body fat compared to men and most of this excess fat is stored in the butt or thighs especially in their childbearing years.

Gaining too much weight can be extremely frustrating which may cause people to seek easier alternatives to lose excess weight.

Spot fat reduction or targeted weight loss is promoted as an effective way to reduce excess fat in specific problematic areas such as the arms.

This theory promotes exercising the muscles in problematic areas in order to burn the fat in those specific spots. But fat loss “does not work” this way hence spot fat reduction may not be the ideal way to burn fat in problem areas.

Several scientific studies have shown that “targeted fat loss is not only ineffective” but it does not correlate with how our bodies burn fat. Researchers found that while some fat loss actually did occur, it did not happen in specific areas of the body but the entire body.

Most scientific findings therefore conclude that it is impossible to lose fat in a specific area of the body by simply exercising that part alone thus spot fat reduction is not effective.

Effective Arm Workout Techniques

Whether you are looking to define and tone your weak arms or lose excess fat off your arms, working the muscles in the back and front of your upper arms is a great way to help you achieve this.

Toned arms not only give you visual satisfaction, but you will also be able to lift things like groceries and chairs easily. Some effective arm workout techniques include:

1) Bicep Curls With Dumbbells
This involves standing with both your feet directly under the hips while holding a dumbbell in each hand and palms facing out. Then perform a bicep curl by bending your elbows while bringing the weights to the shoulders.

2) Tricep Dips
Tricep dips do not require sophisticated equipment and can be done on the ground if you do not have a bench. On a stable chair or secured bench, position the hands shoulder-width apart and then with your legs extended out in front of you, slide the butt off the front of the bench.

Ensure that your arms are straightened while bending your elbows a little to keep tension off your elbow joints.

3) Tricep Kickbacks With Dumbbells
Dumbbell tricep kickbacks target your triceps and will also help to tone and sculpt your arms while increasing your physical strength and trimming body fat.

Using a set of dumbbells, slightly bend your knee and bring your torso forward so that it is parallel to your bench. Bring the elbow up so that the upper arm is parallel to the ground.

Kick back until your arm is fully extended and then bring the dumbell slowly back to the starting position. Your back should be kept straight and your head in line with the spine.

Overall Bodyfat Reduction
While spot fat reduction is not an effective way to lose weight off your arms, there are plenty of evidence-based methods that can help you “lose excess fat” around your arms and tone your whole body in the process.

For example body exercises and high-intensity workouts that engage your entire body are extremely effective at shedding off excess fat. Some great exercises for overall body fat reduction include:

*Cardiovascular exercises e.g running and cycling

*Whole body exercises

*Combined exercises such as cardiovascular exercises and resistance training

*High Intensity Interval Training (HIIT)
High intensity interval training involves engaging in short periods of intense activity and a recovery period follows immediately.

Cardiovascular exercise, whole-body movements and high intensity training are some of the most effective techniques that will help you lose weight and tone up.