Exercise Questions | What exercises reduce fat on the arms?

What exercises reduce fat on the arms?


Posted by Reply
4 Posts
1/21/2014 4:33:08 PM
Belly and arm fat are among the most
difficult types of fat to lose. Men tend
to collect fat in the belly as they age.
Many women tend to gather fat in their
arms as they gain weight. However, belly
and arm fat can be a problem for both
men and women. The only way to
effectively lose belly and arm fat is by
losing fat all over the body. It is a
scientific fact that you cannot lose fat
in just one place at a time.
Unfortunately the fat cells in the belly
and arms tend to be some of the last to

1. Set realistic goals. It is possible
to lose some belly and arm fat, but you
may not lose all that you want. Some
people are just genetically inclined to
retain fat in those areas of the body. A
disciplined diet and exercise program
will help you reduce fat in those areas,
but it will take some time and a lot of
work. The more ambitious your goals, the
more time and effort that is required.

2. Start slowly. Many initially
motivated people work out too hard their
first time. They get sore, then give up
right away. Belly and arm fat loss is a
gradual process. You may find fat
disappearing from other areas of your
body before seeing any noticeable
results in your belly and arms. Don't
get frustrated. If you stick with the
program it will eventually work. Do a
little bit each day then increase your
efforts as you get more comfortable.

3. Exercise regularly. The only way to
lose fat is to increase your activity to
speed up your metabolism. Do whatever
you want as long as it gets you moving.
Go for a walk, play tennis or ride your
bike. Get your heart rate up for at
least an hour and break a sweat.
Increase your exercise as your body

4. Lift weights. Resistance exercises
are very important for losing belly and
arm fat. Strong muscles burn a lot of
calories and help melt away fat. It is
important to point out that lifting
weights with your arms and doing stomach
crunches will not make you lose fat in
those areas. It is not possible to spot
reduce fat. However, strong muscles
created by weight lifting will increase
your metabolism and burn more calories.
You should therefore lift weights for
all parts of your body. Also, by toning
your arms and building muscle, it is
possible to improve their appearance
without actually losing fat there.

5. Change your diet. This does not have
to be a radical change at first. Replace
soda with water and drink plenty of it.
Eat pretzels instead of chips. Eat fried
food and dessert just once or twice a
week. It is essential to reduce your
calorie and fat intake while increasing
your activity. As you become more
disciplined you can make your diet even

6. Get plenty of sleep. You body has a
harder time losing fat when you get less
than eight hours sleep. Snooze and lose
the pounds.

Stage 1 Fit
18 Posts
3/14/2013 11:48:47 PM
By doing excises on daily basis, will definitely reduce the fat in your body. There are so many weight loss programs aren't designed to motivate us, to keep us on track. In that way I have found sallysymonds tips to control the body fat.

I hope it will be useful to you.
Good Luck!!!

2 Posts
2/9/2013 12:59:12 PM
I'd just like to reinforce what the
trainer-moderator already told you.
Unfortunately, we can't select where fat
comes from. Doing exercises for a
particular area doesn't burn fat from
there. n addition to their
recommendations, you may want to
increase your frequency of exercise to
nearly every day. That will help keep
your metabolism up.

1 Posts
11/11/2012 8:59:24 PM
The weight used for this exercise will
depend on your strength level, so before
purchasing any dumbbells, try this
exercise out in the store. You want to
be able to do multiple reps without
putting excessive strain on your arms.
As you build strength you can always get
more dumbbells. As for the exercise
itself take a dumbbell in each hand and
stand with your feet shoulder width
apart. Your palms should be facing
forward, and your elbow locked into your
hipbone. Alternating hands, slowly curl
the weight up to your chest and back
down, being careful not to swing your
body. This will focus the exercise on
the biceps. Wait until you’ve completely
lowered the weight on one side before
lifting the other. Keep going until your
biceps begin to burn. Rest for 60-90

Personal Trainer
6/8/2006 6:30:25 AM
These are some arm exercises. These will help with increasing the muscle mass on your arms and help increase your metabolism which will help burn fat.

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Please view our weight loss guide under 'other areas' to help reduce fat.

Personal Trainer
4/20/2006 6:10:01 PM
There is no way to 'target' an area where you want to lose fat. Fat loss is not site specific (sucks, I know). When you exercise aerobically (long duration, 20+minutes, at a moderate to low intensity), you will use a higher percentage of stored fat as fuel and it'll be used from stores all over your body. So any aerobic exercise will reduce fat on the stomach and arms, as well as from everywhere else. I'd suggest strength training for your arms and stomach, which IS site specific. This can help tone your stomach and arms and give the 'illusion' of reduced fat.

If you are however in the mood to try to sweat and lose weight faster. Make sure to include interval training and a circuit training program into your workout routine. A circuit is found in our programs section and the interval training is basically training at a very high intensity for x time and then a low intensity for 3x time. A sample interval is 30 seconds for a high intensity and 90 at a low intensity.

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