How To Lose Arm Fat Fast (Without Losing Muscles)

How to lose arm fat fast
 
Weight lifting –

This is one of the most common exercises that are used for reducing arm fat. Just pick up any household item to use as your weight. There are so many things that can serve this purpose that you actually don’t need dumbbells. A 2 liters water bottle is a great way to lose arm fat fast at home. Hold the bottle in your hands and lift it above the head, while keeping your arms straight. If possible, take your hands behind your back as much as you can. Keep your arms as close to your ears as you can.

How to lose arm fat with pushups:

If you want toned arms, then push ups are one of the best ways to help you. Push ups not only help you to shed the extra kilos off your arms, they also help strengthen the muscles. One needs to master the balancing act in order to do push ups successfully. One can perfect it only after practice. Most people find it difficult at first, but with time, they are able to do it. One should refrain from balancing on the toes and hands. It is advised that you balance on your knees and hands. You can start with a set of 6-10 push ups at a time and as your stamina improves, you can increase the number of push ups. Make sure that you don’t over-exert yourself.

 Exercise in circular motion –

In order to lose arm fat, you can exercise your arms in circular motion. Exercising the arms in circular motion helps you to burn a lot of calories and make your arms look tones and lean. This is the best way to lose arm fat fast. This also helps to strengthen your shoulders and works on biceps and triceps. Make sure that you exercise every day for at least 45 minutes.

Jumping with a rope –

Skipping rope 

Also helps to remove excess fat from arms as well as various other parts of the body, such as the legs and shoulders. You can vary your speed and the number of times you skip. The more you skip, the faster you lose arm fat. Most women would have done this as an exercise or played with a skipping rope during their childhood. This traditional game is really helpful in toning and shaping the arms. Skipping with a rope involves continuous circular motion of the arms and hence is very helpful. Apart from your arms, it also helps in trimming down your belly, thigh.

How to lose weight from hips and thigh
Scissors –

This fun aerobics exercise helps to lose arm fat really fast. Considered as the best exercise to lose weight and a great cardio workout, it makes your body look like a scissors. You need to open your arms and legs just like a scissors. Stand straight and lift your arms to the height of your shoulders in front. Now stretch the arms to one side and bring them to the front. Your right hand should overlap the left hand and then change vice versa. Do this exercise at least ten times daily and repeat thrice a day.

Arm and leg lift –

In this exercise you need to lift your leg and the opposite arm and then change. While stretching your limbs, you must try to hold your body in this position for some time before resting your body. This exercise is really helpful in losing arm fat. It has been included in the ectomorph workout plans since it helps to promote better muscle growth. It helps to tone the arms, strengthen the legs and arms and is also very beneficial for the spine. It helps to enhance your posture and balance.

Rotation of shoulder and palm –

This is a very easy exercise that can help to lose arm fat. This is not a very high intensity exercise and requires very slow yet controlled movement of the arms. The major muscles of the arms and shoulders are completely engaged in this exercise. To begin, you need to stand with your feet placed about one foot apart. Now raise your arms to shoulder height to the side and keep your fingers together. Now face your palms towards the floor and now rotate the shoulders, 10 times and then rotate your arms and palms 10 times. For best results, rotate each arm at least 20-30 times at a stretch.

By and far, exercise cannot be substituted by any other method to lose arm fat. However, you can make certain minor changes in your daily routine, in order to avoid gaining arm fat. These include tracking your calories every day and avoiding unnecessary snacking between meals. Restrict yourself to a minimum of calories so that you don’t gain excess fat and/or muscle. Do not indulge in binge eating and avoid missing a meal. Get rid of the ugly fat such as sugar candies, lollies, fried and junk foods and refined sugar. Eat a healthy and balanced diet.