If losing arm fat and toning the arms is one of your goals, here are 9 effective exercises to start with. For the strength-training moves, start with 3-5 pound dumbbells and increase the weight as you build strength.
No, lifting weights will not make you lose fat in your arms or anywhere else. You need to be in a sustained caloric deficit to lose weight and you can't target a specific area for fat loss.
I recommend starting with 5-pound weights. Halfway through the month, do a check-in with your body to see if they feel too light. If so, you can move up to 7.5- or 8-pound weights. If you notice you are building muscle too quickly, or bulking instead of toning, I recommend staying lighter with your weights.
You don't have to lift heavy barbells to strengthen and tone your arms (though bigger weights can supercharge your sculpting). This lightweight arm workout uses 1- to 3-pound weights and still produces big changes over time.
If losing arm fat and toning the arms is one of your goals, here are 9 effective exercises to start with. For the strength-training moves, start with 3-5 pound dumbbells and increase the weight as you build strength.
Here's some good news. Even if you have arms that are out of shape with flabby underarms, you can get them back into shape. However, you first need to do targeted arm exercises to build muscle. Adding more muscle is essential, and it can help your arms get nice and toned.
Two of the most popular choices are cardio workouts and strength training exercises. Some people favor interval training, too, which can speed up the process of losing arm fat. Popular excises to help with arm fat include aerobics or cardio, strength training, and flexibility or balance exercises.
The weight that you will use for training your arms will vastly depend upon your natural strength. If you are completely new to training, it isn't advisable to go above 5kg when training. An ideal weight to begin with is around 1-3kgs.
Weight and resistance training
Weight training is also an important part of burning off belly fat. Since muscles burn off more calories than fat does when the body is at rest, having more muscle tone can help you burn off more fat.
If you are training arms twice a week, eating enough protein, and (if weight loss is required) following a moderate calorie deficit (find out how many calories you should be eating to lose weight here), you should begin to see improvements in around 4-6 weeks.
Targeted arm exercises can help address this concern by toning and strengthening the muscles in the arms. By incorporating exercises such as bicep curls, tricep dips, arm circles, overhead presses, and modified push-ups into their fitness routine, seniors can target the specific muscles responsible for flabby arms.
The Science of Fat Loss
Think of it like a balloon losing air—it deflates, but doesn't disappear immediately. Over time, your body adjusts, but the jiggly feeling can be a temporary step along the way.
Including aerobic exercise in your routine aids in burning calories and promotes the loss of body fat overall, including that of the arms. Exercises like jogging, cycling, jumping rope, and brisk walking can be beneficial.
Additional contributing factors for excess arm fat "may be related to lifestyle factors such as diet, activity levels, stress and sleep," adds Johnson. Arm fat isn't as common in men as it is in women either, and hormones are also a factor.
Tightening your flabby arms can be accomplished with 5-pound weights and arm exercises. Light resistance training can give you a noticeable improvement in just a few weeks.
Eat More Protein and Fiber
Maintaining a healthy diet with protein and fiber can also aid in fat loss. Not only do they help improve digestion, but they also help you feel fuller while consuming less calories.