How to Trim Fat From My Arms

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Losing arm fat is not a matter of isolation. It is not possible to focus on one spot when it comes to losing fat. Rather, you need to lose fat all over your body because fat loss is a uniform process rather than a specific one. Diet change and regular exercise will make you lose fat on your arms, but also on your face, stomach, hips and anywhere else you have excess fat.

  • Reduce your total calorie intake. When your body burns more calories than it takes in it will have to fall back on your fat stores, some of which are in your arms.

  • Replace simple carbohydrates such as white bread, pasta and rice with complex carbohydrates such as beans and vegetables. These are less calorie-dense and more filling for a longer period of time, so it will be easier to lose weight.

  • Eat lean protein such as chicken breast, tuna or cottage cheese with every meal. This will keep you feeling full for longer.

  • Engage in regular interval training. This is cardiovascular training where you do a short, intense burst (1 minute), then a longer rest period (2 minutes), and repeat for 10 sets. This encourages your body to burn your fat stores--even after the workout's over.

  • Consult with a personal trainer about a strength training program. Ensure that your program uses mostly compound exercises. These exercises work more muscles at once and help you burn fat by getting your heart pumping.

  • Incorporate exercises that will tone your arms. Perform regular push-ups by lying down on the ground and then supporting yourself by your toes and arms, both at shoulder width. Then, lower your body down until your elbows are at right angles and push back up. This will tighten your arms and chest.

  • Hold a barbell or dumbbell and curl it up from a straight-arm position, bringing your fist to your shoulder. This will work your biceps.

  • Lie on a bench and hold a dumbbell with both hands, with your arms extended past your head. Raise the dumbbell until it's right over your face, then bring it back to its starting position. This will work your triceps.

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