How to Get Rid of Arm Fat

Getting rid of arm fat takes time, effort, and discipline. It also takes humility. We need to be able to admit that one tactic isn’t working and that we need to try something else. On the flip side of that, we have to give each tactic enough time to bare results before discounting them. Getting rid of arm fat, for the most part, should be included in an overall plan to get rid of all excess fat. Sometimes this can be very difficult. Especially if arm fat is a stubborn area for you. That’s usually solved with extra time and attention. A basic well conceived fat loss plan is the best solution.

Finding the right Tactics

To devise such a plan we have to decide what tactics we will try in order to get rid of fat. Diet and exercise should be areas that are both addressed if you want maximum results as fast as possible. But if you’re content with not losing all of that extra fat then go ahead and use only of these tactics. The key to getting both diet and exercise to work is to come up with a specific plan and carry it out to the end. That’s why time, effort, and discipline are so important.

Now that we’ve gone over the dedication part, let’s dig deeper into the specifics of diet and exercise. An effective weight loss workout should include exercises that are compound as opposed to isolation. Compound means that the exercise works multiple muscle groups at the same time. A great example of this is the prisoner squat. A simple exercise that you can do anywhere is the prisoner squat. This exercise works the muscles on the front of the thighs as well as the back of the thighs, and the muscles of the butt.

Rev up Your Metabolism with Circuit Training

After you have chosen 4 to 5 exercises that cover the entire body, it’s time to create a workout. Circuit training is an extremely effective type of workout that is excellent for fat burning. It simply means that you perform each exercise one right after another and then repeat that sequence until all of your sets have been completed.

An example of a good group of exercises is prisoner squats, push-ups, bent over rows, and sit-ups. Start out with 3 sets of 5-15 repetitions of each exercise. You should soon be able to work up to about 5 sets of as many repetitions as you can handle. Do this workout 2 to 3 days a week, and include 2 to 3 days of aerobics exercise as well. This workout is a great example of a simple home workout that will really rev up your metabolism.

Remember to invest in a healthier diet as well. Start eating foods with more fiber and protein, and less saturated fat and simple carbohydrates. Make sure that you eliminate foods with hydrogenated(trans) fats from your diet as well. Focus on getting healthy fats, and a good amount of protein, about 0.6 to 0.8 grams per pound that you weigh. These things will give you more energy to handle the intensity of your workouts. 

Stick to It

All of those tactics will go a long way to helping you get rid of your arm fat. Amazingly, we didn’t get into anything specific for the arms. That’s because, we rarely need to. If you haven’t seen the results that you’re looking for after one month then you’re probably expecting too much too soon. Give it time. Also, you may want to do an overview of all of your daily and weekly goals to make sure you haven’t been cheating on your diet and workout. Doing a set of 1000 dumbbell triceps kickbacks isn’t going to make up for an entire week of bad eating and only one workout.