How to Lose Arm Fat Fast | STACK 4W

How to Lose Arm Fat Fast

January 14, 2013 | Branson Lee

Must See Training Videos

Nothing screams "fit body" more than highly defined arms. Unfortunately, they don't come easily. To get definition, you have to lose arm fat muscles. Arm fat is a common problem even among athletes, especially women, who have a greater tendency to store excess fat under their upper arms. How do you tone that trouble area? Keep these quick tips in mind, and you should have no trouble quickly losing arm fat.

Perform Full-Body Workouts

The first thing you should be doing to lose arm fat is performing full-body workouts. Fat is a full-body issue. You can't pick and choose where you're going to lose it. You lose fat from all areas over time. To do so, you need a full-body workout program, engaging many muscle groups at the same time, to burn calories and raise your metabolic rate.

As you lose body fat, you'll start to see your arms getting that firm look you desire. Research shows that women lost up to 31% more arm fat using full-body workouts. (Read more about this study here.[1])

Get started with these great workouts: Full Body Workout to Blast Away Holiday Weight Gain and Build Muscle; and The Ultimate Full-Body Workout in Just Four Physioball Exercises.

Superset Arm Exercises

The second thing you can do to lose arm fat is to superset arm building exercises. (Check out Andre Ethier's Arm-Strengthening Superset.) These are great for raising your metabolic rate as well. Pair Bicep Curls with Triceps Extensions or Hammer Curls with Triceps Press Downs. The triceps make up the largest component of the arms, so you definitely want to work them. Firming them up, you'll notice a big difference in the overall appearance of your arms.


Get Your Diet In Line

The last thing you must do to lose arm fat is to get your diet in proper alignment[2]. More than anything else, eating well each and every day will determine the rate at which you shed excess body fat. If you're eating too many calories, you won't be able to lose fat from anywhere on your body. It just won't be possible. So make sure your diet is low in calories and replete with lean proteins, vegetables and healthy fats. Get started with the "Everything in Moderation" Diet Is Best for Athletes.

This is your sure-fire bet for success.


[1] B. C. Nindl, E. A. Harman, J. O. Marx, L. A. Gotshalk, P. N. Frykman, E. Lammi, C. Palmer, and W. J. Kraemer, "Regional body composition changes in women after 6 months of periodized physical training." Journal of Applied Physiology, vol. 88, no. 6, pp. 2251-9, Jun. 2000.

[2] W. Miller and A. Lindeman, "Diet composition, energy intake, and exercise in relation to body fat in men and women." American Journal of Clinical Nutrition, 1990.

Topics: BURN FAT
More Cool Stuff You'll Like

Diet for Wrestlers: 5 Tips to Lose Weight Safely

Five Tips for Weight-Cutting Wrestlers I stepped on the scale exhaustedly at the end of day one of the grueling two-day state wrestling tournament. The...

4 Common Nutrition Questions Answered

What's Up With Elite NBA Players Losing Weight?

3 Fat-Burning Treadmill Workouts

Weight Loss and the Mediterranean Style Diet

3 Unlikely Ways to Lose Fat

The Lowdown on Losing Weight Without Detox

Keys to a Successful Full-Body Transformation

Why Jogging Is Counterproductive

Female Athlete Weight: How Low Is Too Low?

7 Fiber Supplements: More Than Just For Weight Loss

Losing Weight Without Going to Extremes

Lose Belly Fat With 6 Stand-Up Exercises

I Do Cardio Workouts But I'm Still Fat. What's Wrong?

How to Eat What You Want and Still Lose Weight

Top 5 Reasons Why You're Not Losing Weight

A Weight Loss Workout That Works

How Many Miles Did You Eat Today?

3 Steps to Beat Belly Fat

4 Ways to Heat Up Your Diet to Burn More Fat

Low-Carb Diet Plan

How to Use Cheat Meals to Lose Fat Fast

Slash Weight By Eating Right (Not Less)

How Undereating Can Make You Gain Weight

Leucine: Cutting Weight with the Alpha of the Aminos

4 Ways to Boost Your Metabolism and Lose Weight

Size Does Matter: Understanding Power-to-Weight Ratio

Lose Weight by Changing Your Diet

Losing Fat: How to Stay Focused During the Holidays

The Missing Nutrient Needed For Weight Loss

How to Eat Healthy and Lose Weight

5 Easy Weight Loss Tips

6 Simple Tips to Help You Lose Belly Fat

Why Can't I Stop Gaining Weight?

6 Reasons Your Weight Fluctuates Every Day

Top 5 Nutrients to Fight Stubborn Belly Fat

Melo Follows LeBron's Lead

How Lolo Jones Got Lean After Bobsledding