6 Ways To Lose Arm Fat

The upper part of the arm can be one of the hardest places to lose extra pounds from, you get that slouchy skin look and people often refer it as bat wings. However, there may be a way to clip those wings and get back the sleek arm look you’ve been dreaming of for years.

Our first exercise is called an equalizer dips; these are great for beginners and start with a firm grip around the equalizer bars. Have your feet extended out in front of you and look to a point slightly in front of you to help maintain a good posture. Inhale slowly and slowly lower yourself as you exhale as you drive your body upwards for a full range of motion. Don’t let your shoulders roll forward. Your chest and shoulders should remain back and your shoulders should not go lower than your elbows.

Our second exercise is a dumbbell triceps kickback; this is also for the beginners. Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should almost be parallel to the floor. Keep your head pointed upwards and your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a ninety-degree angle formed between your forearm and upper arm, this is your starting position. While keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Keep focused on moving your forearm after a brief pause at the top of the extension. Squeeze your triceps when you’re at the bottom of the movement and slowly lower the weight back to the starting position.

Our third exercise is a triceps rope extension it is our last exercise for beginners. Once you have attached a rope to a high pulley and selected the appropriate amount of weight grasp the rope with both hands and face yourself towards the cable. Position your elbows at a ninety-degree angle for your starting position. To perform the movement extends your elbow while keeping your upper arm in a straight position. Your hands and rope should pass just outside of your hips to allow for full elbow extension. Squeeze your triceps at the bottom of the movement and slowly lower the weights back down to the starting position.

ways to lose arm fat


Now that we have covered some exercises lets cover some other ways to help you lose those extra pounds on your arms. Start by eating a diet that is high in lean protein and that consists of slow-burning carbohydrates, healthy fats, and vegetables. This can help to build and maintain muscle.

Before you start to exercise, eat. Your body needs fuel to burn if it is going to burn fat and build muscle mass which is what you’re going for when trimming down your arms. You want to replace fat with muscle mass.

And finally after your exercise drink a liquid meal, such as a protein shake or smoothie. Why? Because the muscles in your arms will need nutrients within 20 minutes of your workout and liquids are the best due to the fact that they are digested faster than solids.

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