10 Ways to Lose Stubborn Arm Fat | Eat This Not That about:reader?url=https://www.eatthis.

com/lose-upper-arm-fat/

eatthis.com

Sarah Crow
6-8 minutes

If you’ve ever waved goodbye to a friend, only to realize that the

extra jiggle on your arm kept swinging in the breeze long after your
hand stopped moving, you’re not alone. Arms are one of the most-
cited problem areas, leaving countless people suffering through
long sleeves and cardigans in the summertime to disguise those
wobbly bits.

Just because you’re not walking around with Michelle Obama arms
just yet doesn’t mean you can’t get there, though; these 10 ways to
lose stubborn arm fat will have you handing out tickets to the gun
show in no time.

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One of the easiest ways to tone those arms fast is by incorporating

some bicep curls into your routine. Simply raising and lowering a
weight in a 180-degree range of motion, starting with your arm
extended along your side, and bringing it up toward your shoulder,
can yield serious definition in a hurry. Fortunately, this exercise
doesn’t require a fancy gym membership or even special
equipment; while it’s not hard to find a set of dumbbells for under
$10, you can also use household products, like gallon jugs of water
or soup cans to get the same result.

Toning your arm muscles will certainly get you the definition you
seek, but adding some extra protein to your diet will get you there
even faster. Research published in The Journal of Nutrition reveals
that packing on the protein increased muscle synthesis by as much
as 25 percent, meaning that you can build stronger muscles faster,
right in the privacy of your own home.

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Want to see those arms getting leaner in a hurry? Try adding some
dips to your routine. While there are resistance machines that can
help you tackle this exercise, it’s also easily accomplished using
parallel bars or even a sturdy chair at home. With your arms
shoulder-width apart by your waist, grip whatever surface you’re
dipping on. Bend your elbows at a 90-degree angle, bringing your
whole body down, and extend to straighten your arms again. Not
only does this help build strong triceps, it can also help you define
your pectoral muscles, making your whole upper body look and feel
stronger.

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Think you can’t get a good workout while you’re sitting? Think
again. In fact, the seated lat pulldown is one of the best exercises
for toning those arms in a hurry. Using a pulldown machine, grip the
bar and pull to chest level, and then raise again. This exercise
makes it easy to build your biceps quickly and helps strengthen and
tone your shoulders, which can make your arms look leaner, as
well.

The biggest issue most people face in terms of the appearance of

their arms isn’t a lack of muscle definition, it’s excess fat, meaning
that what you’re eating is as crucial for fixing the problem as the
amount you’re exercising. Instead of grabbing an electrolyte drink
after your workout, try adding some grapefruit juice to your routine;
researchers at Vanderbilt University found that obese study
subjects who sipped a half-cup serving of grapefruit juice before

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meals significantly reduced their weight and BMI when compared to

those who drank water instead. Fortunately, when you lose fat, it
disappears all over your body, so a few sips of real grapefruit juice
—the fresh, no sugar added stuff— can help you ditch those
batwings for good.

While building strength will get those arms more defined, cardio is
still king when it comes to shedding the fat that’s causing your arms
to wiggle. Researchers at Duke University studying 119 overweight,
sedentary subjects found that those who stuck to a cardio program
lost twice the weight of those who did strength training, despite the
fact that the cardio group spent 47 fewer minutes exercising every
week than their weight-training peers. So, if you’re ready to get that
upper body toned and tight, make sure you’re making time for
cardio, too.

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Not feeling up to heavy lifting? Try doing more reps at a lower

weight instead and you’ll be kissing that arm fat goodbye in no time.
Researchers at Canada’s McMaster University studied a group of
20-something men over a 12-week period, with half the study
subjects lifting heavy weight and doing low reps, and another group
lifting lighter weights for higher reps. The Journal of Applied
Physiology study found that both groups increased their strength
and muscle size by approximately the same amount, so if you’re
relatively new to lifting or don’t feel up to hitting the heavy weights
just yet, don’t worry; lighter lifts will still help you ditch the fat while
gaining muscle tone.

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Push-ups aren’t everyone’s cup of tea, but when you’re trying to get
rid of that excess arm fat, they’re a pretty killer workout. Push-ups
not only tone your biceps and triceps, they’re a great way to build
muscle on your chest, making you feel stronger and look leaner in
the process. If the thought of doing traditional plank push-ups has
you feeling nervous, try doing the same motion at a 45-degree
angle against a wall; you’ll get a similar workout, but without the
intensity of a traditional push-up.

That stubborn back-of-the-arm fat is some of the hardest to ditch,

but making tricep presses part of your routine can help tone and
tighten that area fast. While seated, extend a dumbbell over your
head, holding it with both arms. Next, bend your elbows and bring
the dumbbell behind you until it’s parallel with your shoulders,
straighten your arms and lift the weight, and repeat.

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Starting your day with a workout could be the key to getting rid of
those jiggly upper arms at record speed. Researchers at
Northumbria University found that, among a group of physically
active male study subjects, those who hit the gym before eating
breakfast burned nearly 20 percent more fat than those who fueled
up before exercising. So, if you’re eager to shed that fat fast, a
fasting workout can help you achieve those goals right on schedule.
When you’re back home post-workout, nourish your muscles with
the best breakfast foods for weight loss and you’ll keep your
metabolism going strong all day.

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