How to get rid of the meat and not have thick arms

Reducing body fat and avoiding thicker arms requires a combination of strength training and aerobic exercise, while controlling calorie intake. There are mainly methods such as adjusting exercise patterns, optimizing dietary structure, targeted muscle training, maintaining exercise frequency, and avoiding incorrect postures.

1. Adjust Exercise Style

It is recommended to combine aerobic exercise with strength training, such as jogging or swimming with dumbbell lifts. Aerobic exercise helps burn fat, while moderate strength training can tighten arm lines. Avoid single heavy weight training, as it may lead to excessive muscle growth. Arrange at least 3 composite exercises per week, each lasting for at least 30 minutes.

2. Optimize dietary structure

Control daily total calorie intake, increase the proportion of high-quality protein such as chicken breast and soy products, and reduce refined carbohydrates. Protein helps with muscle repair without accumulating fat, and can be paired with vegetables rich in dietary fiber such as broccoli. Avoid edema caused by a high salt diet and maintain sufficient water intake daily.

3. Targeted muscle training

focuses on exercising the triceps rather than the biceps, using movements such as bending and stretching the arms or narrow push ups. Use the low weight high-frequency training mode, 15-20 times per group, to stimulate muscle endurance rather than volume growth. Stretching is necessary after training to prevent muscle stiffness and thickening.

4. Maintain exercise frequency

Conduct at least 3 arm specific training sessions per week, with a maximum interval of 48 hours between each session. Continuous low-intensity exercise is more beneficial for fat breakdown than occasional high-intensity training. Can be paired with yoga or Pilates to improve muscle flexibility and make arm lines more slender.

5. Avoid incorrect posture

During strength training, pay attention to keeping the wrist in a neutral position and avoid compensatory shrugging. The weight selection is based on the ability to complete the movement according to the standard. Overloading can lead to excessive involvement of the trapezius muscle. Maintain core tightness during aerobic exercise and reduce arm swing amplitude to prevent compensatory muscle thickening.

It is recommended to persist for at least 8 weeks to achieve results in reducing body fat. During the process, it is suggested to measure arm circumference weekly instead of daily weighing. After exercise, the fascia can be relaxed with a foam shaft, and the warm water bath can promote blood circulation. Eating foods rich in omega-3 fatty acids such as salmon can help reduce inflammation. If joint pain occurs, it is necessary to adjust the training plan in a timely manner, and if necessary, consult a professional fitness coach or nutritionist to develop a personalized plan.