How to quickly lose body fat on your arms

Rapid reduction of body fat on the arms requires a combination of local exercise, whole-body weight loss, and dietary adjustments, mainly achieved through strength training, aerobic exercise, and protein intake control.

1. Strength Training

Strength training for the triceps of the arm is the core method for eliminating body fat. It is recommended to perform dumbbell arm flexion and extension, bending arm flexion and extension, or narrow distance push ups. Train at least 3 times a week, with 3 groups per session and 12-15 times per group. Strength training can increase muscle density and make arm lines tighter. In the initial stage, lightweight dumbbells can be chosen, and gradually increase the load after adaptation.

2. Aerobic Exercise

Whole body aerobic exercise can help reduce body fat percentage, thereby reducing arm fat accumulation. It is recommended to swim, jump rope, or brisk walk for at least 30 minutes 4-5 times a week, with a heart rate maintained within the range of 60% -70% of maximum heart rate. Freestyle and backstroke have significant effects on arm shaping during swimming, while water resistance can simultaneously exercise muscles and burn fat.

3. Protein intake

Daily intake of sufficient high-quality protein can promote muscle repair and growth, and avoid muscle loss during the fat loss period. Chicken breast, fish, soy products, and whey protein are all high-quality sources, requiring 1.2-1.6 grams of protein per kilogram of body weight. Pay attention to low oil cooking, and avoid fried chicken, Braised pork belly and other high-fat practices.

4. Water Management

Adequate drinking water can accelerate the excretion of metabolic waste and reduce edematous arm obesity. It is recommended to drink 1.5-2 liters of water daily and supplement with an additional 200-300 milliliters before and after exercise. Avoid high salt diets and alcohol intake, as these can cause water retention and affect arm lines.

5. Body posture correction

Round shoulders and hunchbacks can cause long-term relaxation of the muscles behind the arms. Maintain a straight chest and abdominal posture in daily life, and do chest expansion exercises every 30 minutes during work. Can be combined with elastic bands for shoulder joint external rotation training, enhancing the strength of the lower part of the rhombus and trapezius muscles, and improving overall upper limb morphology.

It takes 4-8 weeks to see significant results in reducing arm circumference. It is recommended to measure arm circumference changes once a week. Avoid excessive dieting that can cause skin sagging, and promptly stretch and relax your arms after exercise. Before going to bed, massage the triceps area with foam shaft to promote blood circulation and lymph return. If accompanied by overall obesity, priority should be given to controlling total calorie intake, and local weight loss needs to be based on overall weight loss to achieve the desired effect.