If you want to know how to lose arm fat fast, you will find this article useful. Both men and women can find it hard to lose fat from this area of the body. In addition, when we lose the fat on our arms loose skin can easily become a problem. Therefore, in this article we are going to tell you both how to lose the weight from your arms and how to keep the skin as tight as possible while you are doing so.
The Fastest Way to Lose Arm Fat
Exercise is the fastest way to lose arm fat. However, if you continue to eat more calories than you burn you will not lose any fat. Therefore, to lose weight you have to restrict your diet in some way.
Unfortunately, there are no supplements available to target the fat on your arms and help you to burn it off quickly. You can consider taking something like green coffee bean extract to speed up fat loss. This supplement has been clinically studied, at least on a small scale, and those studies do prove that GCB is a good weight loss product. Sadly, it does not target arm fat, nor as far as we can see does any other weight loss tablet or supplement.
Later we will point you in the direction of a couple of good diets. They are easy to follow and are proven to help you to lose weight and do so as quickly as possible, but to lose fat from the arms fast you have to exercise too. So, for now we are going to concentrate on that.
The Best Exercise to Lose Arm Fat
To burn fat you can choose to either use exercises that require you to use weights or ones that don’t. The choice is up to you. Here we will look at both.
If you are relatively young, either kind of exercise will result in muscle growth. For men this is not a problem, but some women do not like being too muscular. For those young women who prefer not to build muscles it is better to concentrate on those exercises that do not include weights.
The best way to learn these arm fat exercises is to watch then on YouTube or ask your gym instructor, so here we are just going to give you a list.
Arm Fat Exercises without Weights
Weight Free Rows
Wall Push Ups
Of these, the best ones to start with are the wall push-ups, the arm circles and the tricep dips. Once you have mastered these and built up some stamina in your arms you can move onto the others. If you are going to do handstands do them with the help of someone else to avoid accidents.
Yoga Exercises to Lose Fat from Arms
If you enjoy yoga these exercises are perfect for you. Again, you do not need any weights to do them. Those who are new to yoga can easily master most of them, so we felt this list would be useful for you.
Three Legged Dog
Arm Exercises with Weights
The following fat busting arm exercises are all designed to be done with weights. If you are new to exercising your arms, we suggest you try the non-weight arm exercises first then move onto these.
You do not have to use heavy weights to lose fat from your arms. To start with, a couple of tins or bottles of water will be heavy enough. The heavier the weights the more likely you are to put on actual muscle rather than just tone the arms.
There is no evidence that lifting heavier weights will burn arm fat faster, although some people do say that this is the case. It is up to you whether you steadily increase the weights you use.
Rotating Tricep Kickback
Resistance Training and Cardio
Using a resistance band for the arms has also shown to produce good results. When you use a good quality one, you can exercise several of the arms muscle groups at once.
To burn fat you need to do cardio exercises two or three times a week. Most people choose to run or cycle. This is great for the legs, but does very little for your arms. Doing one of your cardio sessions on a rowing machine will make a huge difference to how fast you burn arm fat.
Stopping Lose Skin
The key to stopping lose skin from developing is to use a good moisturiser and not lose weight too quickly. Concentrate on tricep exercises to reduce the chance of bingo wings developing. If you notice the skin is looser than you would like you can also consider having regular massages to improve circulation and help to improve skin elasticity.
Effective Dieting to Lose Arm Fat
If you have reached this point in the article you will have learn numerous ways to lose arm fat. However, none of them will work if you continue to eat more calories than you need.
For this reason, we are going to point you in the direction of two diets that are really good. They are both effective and very easy to stick to.
The first is The Venus Factor. This diet takes account of the fact that women put on and lose weight in a different way to men. It is different to any other diet you have tried. Included in the diet are over 100 exercise videos many of which are the arm fat burning exercises that we recommend above.
Fat Loss Factor is the other great diet. It is not as strict as some other diets and takes account of the way we live. The fact you are more likely to stick to this diet is key to sustainable weight loss, which is why we recommend this diet as well.