6 Simple Ways to Reduce Stubborn Arm Fat at Home

6 Simple Ways to Reduce Stubborn Arm Fat at Home

6 Simple Ways to Reduce Stubborn Arm Fat at Home

Arm Fat! It can be quite uncomfortable and a bit embarrassing sometimes. Every woman wants toned and slim arms to wear all the latest designs, and guys are after huge muscles.

Have you looked at a photo of yourself with your arms hanging at your sides, only to realize that your upper arms are wider than your body? You’re not alone. Arms are one of the most-cited problem areas, leaving countless people suffering through long sleeves in the summertime to disguise their insecurity and wonder how to lose arm fat.

So check out the 6 simple ways to lose arm fat at home below:

1. Bulk up your Protein intake

The faster way to get rid of arm fat is to increase your protein intake.

Research conducted at the University of Texas reveals that packing on the protein increased muscle synthesis by as much as 25 percent, meaning that you can build stronger muscles faster, right in the privacy of your own home.

2. Do the dip

Doing dips is not easy, but it will be worth it if you want to get lean arms. It can be easily accomplished using parallel bars or even a sturdy chair at home. With your arms shoulder-width apart by your waist, grip whatever surface you’re dipping on. Bend your elbows at a 90-degree angle, bringing your whole body down, and extend to straighten your arms again.

Not only does this help build strong triceps, it can also help you define your pectoral muscles, making your whole upper body look and feel stronger.

3. Grapefruits juice

As the popular saying goes, you are what you eat. Instead of taking only water before and after meals, try incorporating half a glass of grapefruit juice into your diet to help you lose excess arm fat.

On the larger scale, when you lose fat, it disappears all over your body, so a few sips of real grapefruit juice—the fresh, no sugar-added stuff— can help you ditch those bat wings for good.

4. Dial-up cardio

Cardio is best if you want to burn some fat that is causing your arms to wiggle.

It has other benefits such as improving heart health, increasing metabolism and managing diabetes.

5. Healthy eating

Don’t skip breakfast under any circumstances because it will lead to excessive eating during the latter part of the day. So plan your meals in such a way that you don’t feel like snacking on unhealthy salty and sugary foods.

6. Push ups

Works: Triceps and Deltoids

  • Lying face down, place your hands on the floor roughly shoulder-width apart.
  • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
  • Slowly bend your elbows, bringing your face roughly 2-3 inches from the ground.
  • Slowly push back up through your arms. If this is difficult, then do the same move but keep your knees on the floor.
  • Repeat 10-15 times.


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