How to reduce arm fat at home? The best way to lose arm fat should be a blend of exercise and what you put in your mouth. Yes, there is no running away from eating right. If you think you can exercise and then start hogging away and think you will be able to burn it all off, well it is simply not possible! A careful evaluation of your diet and then followed by exercising can gift you rich dividends. A lean frame with flabby arms does not make you look good! So make these lifestyle changes and you will soon be able to flaunt toned and firm arms.
Some Diet Tips
You have already heard the adage, “Abs are made in the kitchen.” It is very true that you are what you eat. So eating right is the first step and complement your clean eating habits with the right kind of exercises and you are sorted. The following eating tips will not only help you shed the extra flab but also slim down your arms as well.
- Drink plenty of water- At least eight to ten glasses of water is necessary per day. It increases metabolism and controls hunger pangs. Remember to drink water before your meals to fill you up so that you don’t binge afterward.
- Breakfast is important- To get lean and mean arms, get your nutrients in the early part of the day. It will keep your hunger in check and stop you from indulging in unhealthy foodstuff.
- Eat right immediately after a workout- Lean proteins and hi -fiber carbohydrates are the best foods to recharge your fatigued muscles. Eggs, chicken, tofu, are all reliable sources of protein, hi fiber carbohydrates are oats, millets which can reenergize you and help you face the day with spirited energy.
- Early dinners- You need to have early dinners which help you to digest your foods before you hit the sack. This stops the fat from accumulating on all the wrong parts of your body.
- Lift weights- It is not necessary to always lift heavy dumbbells to get those arm definitions. Use what you have at home, weighted water bottles serve as an effective gym tool. Remember if it is a lightweight just up the number of repetitions and you will get those sleeveless-tees-worthy arms.
- Keep a tab on the good fats- Fill up on food fats, believe you me that is the best way to lean out and get ripped. By good fats, I mean coconut oil (only go for the organic, wood-pressed oils), organic butter, ghee, nuts, and seeds. Don’t overdo the carb bit, and keep enough of protein if you like to lift weights.
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The Right Exercises
A good diet needs to be ably aided by exercises. Exercise helps to tighten and tone your arm, giving you the trimmed and firm look, and you will be able to bring back your sleeveless tees and dresses out from the furthest corner of your wardrobe.
- Wall Pushups-We all know that push-ups aren’t the easiest thing in the world to do if you are new to exercise that is. But wall push-ups are slightly easier to do and allow you to adjust your difficulty level.
To do them, stand straight before a wall, and keep your face approximately six inches away from the wall. Keep your hands on the wall shoulder-width apart. Step back as far as you can with both feet on the ground. Take a deep breath in as you go down into the push-up, keeping your glutes tight as you descend and exhale as you push away from the wall.
- Floor dips- It is easier to do dips on the floor than say with a chair. This move gives your arm a mean workout.
Drop down to the floor and sit on the floor while you keep your knees bent and your feet and fingers facing forward as if you are crab walking. Then, tighten your abs, tuck your glutes, and lift your pelvis up until your body is in a reverse tabletop position. Bring your body down by bending your arms, stimulating your triceps. As you go near the floor, keep your butt off the floor so that your core and arm muscles remain activated. Keep repeating the dips for one minute, and feel the burn in your arms.
- Plank arm row and rotate- It sounds complicated, and it is really but you can literally feel the burn in your arms when you twist your arms while trying to rotate.
Drop down to the floor in a push-up position, distribute the weight of your body on the hands and toes, body forming a straight line from head to heels. Move feet slightly wider than shoulder-width apart. Keeping hips level, lift a left hand off the floor and bend left elbow behind you to bring hand next to shoulder. Return to start. Repeat this pose moving your torso to the right so that left elbow points up. Return to the start to complete 1 repetition. Do at least 2 sets of 10 reps and keep alternating sides.
- Dip kick- This exercise is awesome for your shoulders, upper back, and triceps.
Drop down to the floor while you keep your knees bent, feet flat. Lean the upper body back 45 degrees and plant your palms firmly on the floor under shoulders, fingers facing out. Bring your left knee to the chest and plant your left foot on your right knee. Bend elbows directly behind you and lifts hips a few inches.
How to lose arm fat at home? Well, the recipe is rather simple. Eat well to trim your arms and also follow the right exercise regime to tone your arms, it is pretty simple really and once you get the hang of the exercises you are sure to get addicted. Nothing looks as food as fit toned and slim arms! So start with this latest regime and write in to tell us whether these exercises and diet tricks helped you to lose your arm fat.
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