What causes thick arms and how can they be reduced

The thickness of the arms may be related to factors such as fat accumulation, muscular development, edema, genetic factors, and abnormal hormone levels. Reducing arm fat requires a combination of aerobic exercise, strength training, dietary adjustments, local massage, and improving lifestyle habits.

1. Fat Accumulation

Long term excessive calorie intake can lead to fat accumulation in the arms, especially in overweight individuals. It is recommended to burn fat through whole-body aerobic exercise such as jogging and swimming, while controlling daily total calorie intake and reducing high sugar and high-fat foods. Although local weight loss cannot be achieved, the overall body fat percentage will decrease and the arm circumference will significantly decrease.

2. Muscle development

Frequent arm strength training or physical labor may lead to excessive development of the biceps and triceps. It can reduce the weight training of equipment and switch to shaping with low weight and high-frequency methods, combined with yoga stretching exercises to relax muscle fascia and avoid continuous muscle tension and thickening.

3. Edema

Poor lymphatic circulation or excessive sodium intake can cause arm edema. Drink around 2000 milliliters of water per day, reduce intake of pickled foods, and elevate the upper limbs before bedtime to promote blood circulation. Gently perform arm movements such as drawing circles and tapping to stimulate lymphatic circulation. If there is severe edema, it is necessary to check for kidney or heart disease.

4. Genetic factors

The tendency of upper limb fat distribution determined by genes is difficult to change, but the sense of line can still be improved through long-term exercise. It is recommended to choose composite exercises such as boxing and rock climbing that require upper limb strength to enhance muscle coordination rather than simply increasing muscle mass, making the arms visually tighter.

5. Abnormal hormone levels

Menopausal estrogen decline or hypothyroidism may lead to redistribution of arm fat. Need to seek medical attention to check hormone levels, undergo hormone replacement therapy under the guidance of a doctor, and cooperate with resistance training to maintain muscle mass and prevent further decrease in basal metabolic rate.

It is necessary to persist for more than three months to see significant results in reducing arms. It is recommended to engage in 4-5 30 minute aerobic exercises combined with 2-3 arm shaping exercises per week. The diet should mainly consist of high-quality protein and dietary fiber to avoid rapid dieting that may cause skin sagging. Rinsing the arms alternately with hot and cold water while taking a shower can promote blood circulation, combined with a caffeine containing firming body lotion to improve skin elasticity. If there is a sudden increase in arm circumference accompanied by pain, it is necessary to promptly screen for diseases such as venous thrombosis.