If you aren’t interested in gym training and little bit lazy then the first chapter is for you. However gym offers more equipments and classes that you probably don’t have at home. Also gym training can give you a sense of fitness community. If you are the one who decided to start training at the gym, then the second chapter is exactly for you. The third chapter is for Yoga believers. In the last chapter we will discuss about extra diet tips to lose arm fat fast.
Note: If any trainer/website tells you that by buying their diet or workout routine, you can reduce your upper arm fat in 3 days or anything like that. Remember that is a lie and don’t let anybody to fool you. It will take at least 2-3 weeks to get a noticeable change. There is nothing going to happen in an overnight. If you are in such a condition you need to put real hard work for achieving you fitness goal.
Flabby or fat arms can really ruin your image in public. Going sleeveless with fat upper arm is a challenging task. They are difficult to carry in a fit dress. Arm fat is a common body complaint and it is the major confident killer.
How To Reduce Arm Fat Fast?
How to Lose Arm Fat Fast At Home? Reduce arm fat at home without weights
Here we are going to discuss about exercises that you can do without any weights. In order to increase the intensity of training you may increase the number of reps or sets.
- 10 Minute Abs Workout at Home
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- Body Fitness Tips For Female
Easy Workout Routine To Lose Arm Fat At Home
- Exercises: You may pick any 7 exercise from the list given below.
- Expected time: 1 hr
- Resting time: 1-2 min between sets
- Rest day: Sunday
Best Exercises To Lose Arm Fat At Home
1. Push ups: 3 sets (Regular Push ups 1 x 5-10, Diamond push ups 2 x 5-10)
- Inclined push ups
- Regular push ups
- Diamond push ups
How to do inclined push ups (only for beginners)
2. Triceps Dips: 3 x 5-10
3. One arm triceps dips: 3 x 5-10
4. Wrist Rotation: 1 min for clockwise direction and 1 min for anticlockwise direction.
5. Arm Circles: 50 circles for clockwise direction and 50 circles for anticlockwise direction.
6. Scissors: 3 minute
7. Single Arm Lateral Raise: 10 x 10 x 10
8. Opposite arm and leg lift: 10 x 10 x 10
9. Jump rope: 3 min X 3 min X 3min with 2 min rest between sets
10. Chin ups: 8 x 6 x 6
- Grip the bar with shoulder width apart and palms facing your body.
- Now lift your body until your chin is above the bar.
- Slowly come back to the starting position.
How to Lose Arm Fat in Gym?
Flabby Arms Gym Workout Routine
- 3 Day Beginner Full Body Workout Routine for Mass
- Women’s 3 Day Beginner Full Body Gym Workout plan
- 4 Day Intermediate Full Body Workout Plan for Mass
- 4 Day Advanced Full Body Workout Routine for Mass
- Celebrity Workout Routines
- Arms days: Monday, Friday
- Cardio: 180 min per week – six 30 min cardio sessions
- Warm up: 2-3 min (only when you enter into workout without cardio)
- Weight: 60-70 percentage of one rep max
- Expected time: 1 hr (without cardio)
- Resting time: 1-2 min between sets
- Sets: 3
- Reps: 12,12,12
Best Gym Exercises for Losing Arm Fat
1. Barbell curl/ Ez-bar curl:
2. Dumbbell curl/ Hammer curl
Stand straight and hold the dumbbells with palms facing forward. Keep the elbow close to your body. By keeping the upper arm stationary curl one arm while keeping the other one in rest. Hold the fully contracted position for a second. Squeeze the biceps and then slowly bring it to the starting position. Now curl the other one similarly. This is one rep. Repeat for the recommended amount of repetitions.
3. Preacher curl
4. Cable curl
5. Close grip barbell bench press / Skull crushers
Ez-bar skull Crushers:
6. Cable tricep pushdown
7. Cable overhead extension
8. One arm cable tricep pushdown
9. Wrist curls
How to lose arm fat with yoga | Yoga for flabby arms
Best Yoga Poses for Losing Arm Fat
1. Sun Salutation or Surya Namaskar (Good for Overall fat burning)
2. Dolphin Pose or Ardha Pincha Mayurasana
3. Upward plank Pose or Purvottanasana
4. Crow Pose or Bakasana
5. Four-Limbed Staff Pose or Chaturanga Dandasana
6. Downward Facing Dog Pose or Adho Mukha Svanasana
7. Side Plank Pose or Vasisthasana
Diet Tips to Lose Arm Fat Fast
- Simple Diet Tips To Lose Belly Fat
- 7 Ways to Finally Lose That Stubborn Belly Fat
- Complete Guide To Workout Nutrition
Diet tips to lose arm fat – backed by science
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What tactics do you use for burning arm fat? What strategies did you employ that I didn’t mention in this guide to lose arm fat? Comment below.