With overeating, obesity, and the like, there are always bound to be people who are engaging in fitness regimes to lose excess weight. For people who like to stay fit as well, losing weight has become a part of their routine.
Best Way To Lose Arm Fat At Home
However, as most people who have fitness experience, certain parts of the body are particularly difficult to lose weight. The fat that has been collected in the arm for instance is extremely hard to get rid of. Here are the best methods to shed the fat that has been collected in one’s arms.
Focus on your overall weight
Some people advocate for using the training method of spot reduction. Spot reduction is a method of reducing fat in the body by focusing on one particular part of the body. This method has proven to be ineffective according to several studies that have been conducted.
One study shows the concentration on spot reducing in one’s dominant arm. The study measured the effect of 104 people who participated in the study for 12 weeks. The study showed that there was a loss of weight overall but no effect on the area that was targeted.
Lifting weights is a popular technique that is used in resistance training. Resistance training is a method in which a person works against a force to build their muscles and increase their strength. Lifting weights has been found to be beneficial as it helps one to lose weight overall. Lifting weights does not help in losing arm fat only but rather weight is lost throughout the body. Bicep curls, overhead tricep extensions, overhead presses, and upright rows are some of the exercises that can help to reduce arm fat.
Add more fiber to your diet
Studies suggest that adding more fiber to one’s diet can help one to lose excess body fat. The reason for this addition is that fiber moves slowly in one’s body. This means that it is in the stomach for a longer amount of time, thus helping one to feel full for more time. Food that is high in fiber are fruits, vegetables, whole grains, nuts, seeds, and legumes. Consuming these foods is extremely helpful in losing arm fat.
Include protein in your diet
Many trainers and people who exercise regularly have all advocated that those who want to reduce fat in their arms or overall should increase their consumption of protein. Protein is beneficial in controlling one’s craving and maintaining control over one’s appetite. Protein foods that are a necessary addition to one’s diet are meat, poultry, seafood, legumes, eggs, and dairy products.
Cardio is a must
Cardio involves exercises that increase your heart rate and thus burn calories. While losing arm fat, cardio is a necessary addition to your exercise routine. Studies have shown that cardio has proven to be highly impactful in several weight loss programs. Cardio is also beneficial in increasing lean body mass. Researchers suggest that one should work in 20 to 40 minutes of cardio onto their daily routine. Alternatively, one should try to complete 150 to 300 minutes every week. One can increase their cardio by jogging, biking, rowing, swimming, jumping rope, and dancing.
Limit the consumption of refined carbs
Refined carbs refer to carbohydrates that have been processed. The resulting product does not have as many vitamins and minerals. One must limit the consumption of refined carbs as processed carbohydrates are low in fiber. They also cause a rise in blood sugar which leads to one feeling hungry more often. One can eat foods such as quinoa, buckwheat, barley, oats, etc.
Maintain a sleep schedule
Making changes to one’s diet and exercise routine is not all you can do to lose arm fat. One must make sure that they get an adequate amount of sleep every day. A proper sleeping schedule is crucial in any weight loss program. Studies have shown that just one night without proper sleep has caused an increase in hunger. It also results in a ruse in the hormone ghrelin that stimulates one’s appetite
Always stay hydrated
Drink water regularly as it increases the feeling of being full and enhances one’s metabolism. Hydration is an important part of any good weight loss program.
Bodyweight exercise is a good way to try to reduce arm fat. It involves weight loss by building up muscle, mass, and strength.