Several factors can also determine how long or how easily arm fat is lost. "Losing it can vary in difficulty based on several factors including genetics, hormonal influences and individual body composition," says Gontang.
Age-Related Factors: Metabolism naturally slows down with age, making it more challenging to lose fat in all areas of the body, including the arms. Lean muscle mass decreases with age, which can further slow metabolism as muscle burns more calories than fat.
However, with consistency and dedication, you can start to see visible results in as little as four to six weeks. Incorporating various exercises into your routine, including strength training and cardio, is essential to tone your arms and achieve your fitness goals.
Subcutaneous fat is that unsightly pudge under your skin. It's extremely hard to make disappear, even with the most strict exercise regimen and diet. Unfortunately, there's no way to target this fat, especially when it's lingering in visible places such as your arms. You have your genetics to thank for this.
The upper arm muscles are generally smaller than other muscles on the body, thus burning fewer calories. It is more difficult to build muscle mass in the upper arms compared to the legs, so they tend to look less toned.
Imbalances in the hormones oestrogen and testosterone, two important hormones involved in fat storage, can cause fat to be stored in the arms. Age can also be a factor as metabolism tends to slow down with age, which can lead to weight gain. A slower metabolism also makes arm fat harder to get rid of.
The awkward stage of fat loss occurs when your body fat becomes more "droopy", "jiggly", "flabby", or "watery" than it looked before. Please do not freak out, this is the natural process of fatloss. When you are in a caloric deficit your body takes the fatty acids that are in your fat cells, and replaces it with water.
Genetics: Some people are simply genetically predisposed to accumulate excess upper arm fat. Poor diet and lack of exercise: A poor diet and a sedentary lifestyle are two of the main contributors to fat buildup anywhere on the body.
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.
Do at least 30 or 40 minutes of aerobic exercise 5 or 6 days a week. Go for a jog, run, or brisk walk to burn calories and fat every day for the next 2 weeks. Aerobic exercise also releases endorphins, which will leave you feeling happier and more confident after a good sweat session.
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.
How long it takes to lose excess fat depends on consistency, diligence to lifestyle change, genetics, weight loss, and the amount and type of exercise. “The typical person can lose fat in 4 to 6 weeks following a specific training and diet regimen,” McCullough says.
Hormonal imbalances can lead to water retention, making your arms look inflated. Stagnation, or a lack of physical activity, can cause you to have extra weight in your arms as well as other areas. This is because you're not getting enough physical activity to tone your muscles.
“During the awkward stage of weight loss, your body is adapting to changes in fat composition and muscle growth,” said Jacob Rodriguez, a personal trainer at Hideout Fitness. “Protein plays a dual role in this process.
The “whoosh effect” is a term for the noticeable weight loss that some people report while following low carb diets such as a keto diet. Some people believe that the whoosh effect happens when fat cells lose fat and fill with water. Researchers have not scientifically proven the whoosh effect, however.
Most experts recommend aiming for 1-2 pounds of weight loss per week, which equates to roughly 4-8 pounds in a month. Those with more excess weight may see slightly faster loss initially. The key is losing at a gradual rate through calorie deficit rather than drastic measures.
Fat upper arms are typically caused by a combination of imbalanced hormone levels, aging, and weight fluctuations. Human growth hormone (HGH) and estrogen regulate muscle mass and skin elasticity and determine where the body stores fat.
Weight loss resistance is a complex issue that is influenced by various factors, including hormonal imbalances, chronic stress, poor sleep quality, medications, poor gut health, thyroid disorders, sex hormone fluctuations, and blood sugar imbalance with insulin or leptin resistance.
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.
A recent study of body shape and hormone levels by Jasieńska et al. (2004) reported that women with the body shape that is found most attractive by males (large breasts and a low waist-to-hip ratio (WHR), e.g. Singh 1993; Henss 2000) have higher oestrogen levels than other categories of body shape.