How to Quickly Get Rid of Upper Arm Fat

Having excess upper arm fat can result in your arms appearing flabby and loose. This problem is particularly common in women, because their bodies are generally composed of more fat than muscle compared to men's bodies. Many women try to hide their flabby arms by avoiding certain clothes, but you can effectively get rid of upper arm fat with some dietary changes and a little hard work. Many arm exercises can help reduce upper arm fat by targeting and strengthening the biceps and triceps, resulting in tight, toned arms that won't jiggle or hang.

1

Develop and follow a consistent, healthy diet. Your diet should consist of whole grain carbohydrates, lean proteins and unsaturated fats. Eat plenty of fresh fruits and vegetables, and avoid simple carbohydrates and processed and artificial foods. Such a diet will leave you feeling energized and help you lose weight, including the fat in your arms. In general, try to reduce your calorie intake.

2

Get regular cardiovascular exercise. Walking, jogging or bike riding are great ways to maintain general health and will burn those calories that are contributing to the fat in your arms and other places on your body. Regular exercise and healthy diet are essential to maintaining a good body composition that is low in fat and high in muscle. The body will naturally redistribute the weight in your body so you are lean and fit all around. This takes time, but keep at it and you'll start seeing results.

3

Do arm exercises that specifically target the biceps and triceps. The biceps are on the front of your upper arms and the triceps are on the back. Yourtotalhealth.ivillage.com recommends an exercise called shadow boxing. Using three-pound dumbbells, punch the air with your fists. Do crossovers (across the body), uppercuts (up towards the ceiling starting from your torso) and hooks (like your punching someone's jaw). Do 20 repetitions of each punch once a day.

4

Do push-ups regularly. Push-ups are excellent for maintaining arm strength and won't cost you a dime. Work different muscles by placing your hands in different positions. For example, place your hands beyond the width of your shoulders, directly under your rib cage, and close together so your thumbs are touching. You can also do reverse push-ups "crab-style" with your back facing the ground.