How to Get Rid of Arm Fat

Making a few simple changes in your life helps you get rid of arm fat and keep it away. Arm fat occurs from an excess of fat intake in your body, taking storage space in your arm. Reducing arm fat requires a series of changes, including a better diet, cardio exercise and arm movement techniques, which focus on building your upper body strength and burning excess fat. You can make these changes in your own life and start reducing your arm fat immediately.

1-change your diet, substituting healthier foods and foods with fewer calories and fat grams. Add fruits and vegetables to each meal, such as salads with lunch and dinner and an apple with breakfast. Substitute low-fat choices for daily snacks, such as celery or pickles. Reduce the quantity of unhealthy foods in your diet, such as eating a half order of food at lunch instead of a full meal. Look for hidden fat and calories in your daily diet, such as coffee creamer or high sugar cereal and replace these choices with alternatives, which use artificial sweetener.

2-add a daily cardio workout to your schedule. Include activities like walking, jogging, bike riding, high impact aerobics or jumping jacks. Select a different activity for each day, keeping you from getting bored with your exercise. Commit to a different activity each day, and plan a full hour of cardio exercise for each day. For instance, you may start your Monday morning off with a fast-paced walk around a park, and go for an hour long bike ride on Tuesday morning.

3-erform low weight arm exercises during your day, while performing other tasks. As an example, while reading papers at work, stretch one of your arms away from your body and slowly bend your elbow, moving your arm towards you. Extend your arm again, keeping your motion slow. Hold your phone in your hand for added resistance. Switch arms after 20 repetitions and work the other arm. Use simple arm exercises like this to build arm strength and burn calories while you work.
4-uild your upper body strength with a reasonable weight training program, focusing on arm strength. Use an endurance training regiment, performing 12 repetitions for each set and three sets per exercise. Use a weight close to half of your weight maximum for each exercise. Hold the barbell in your hand, stand straight and raise the barbell to your shoulder before straightening your arm again. Once you finish, place a knee on a bench, bend forward and place one hand on the bend. Keep your upper arm level with your body. Straighten your arm down the length of your back before bending your arm back to a 90 degree angle.