How to Lose Arm Fat? Here Are the Ways of Reducing Arm Fat!
Healthful Vitality | 10/12/2021 | BY NP Contributor | How to Lose Arm Fat
Excessive arm fats are a huge issue in some. It may be an aesthetic problem in some moderately overweight individuals. Losing arm fat may be pretty challenging. Further, it seems that women are more prone to accumulating fat in their arms than men. In addition to our earlier article on the faster ways to weight loss, this article focuses on how to lose arm fat.
There are many reasons why this issue is more common among females. In some, it could be due to genetics. Additionally, it seems that women have slightly more body fat than men. Further, it may be explained based on hormones. Women are low in testosterone. Therefore, in some women, fat tissues may be more sensitive to estrogens.
How to Lose Arm Fat?
There are two ways of reducing arm fat. That is why reducing total body weight and focusing on exercises that involve more effective use of arms.
1. Focus on reducing total body weight
It is wrong to think that exercising arms more intensively will help remove resistant fat on arms. It will help a bit, but not considerably. There are numerous studies regarding the localized effects of exercise. These studies show that only when total body weight is reduced can one expect a fat reduction in a particular part of the body. Thus, exercising large muscles like legs and reducing calorie intake will have an impact on arm circumference.
2. Exercises that involve upper body part
It does not necessarily mean just arm, but exercising the complete upper body. One of the issues with many exercises like running on a treadmill, cycling, or even jogging is that these activities do not involve upper body muscles much.
That is why some manufactures produce stationary cycles that also help engage the upper body in the exercise. Similarly, one may choose Nordic walking over jogging or simple walking. Nordic walking burns more calories and involves using arms a lot. Other full-body exercises like badminton, swimming, or tennis are quite demanding sports.
3. Consider weight training
The larger the muscles, the more energy they need for movements. It means that training arms with weights may help burn fat faster. More importantly, it may considerably help improve the shape of the arms.
Further, weight training helps boost metabolism. It means that body can keep burning fats even when resting.
4. Consider your gut health
Many people say that they do not consume much food and yet they are overweight. In many such cases, the cause of fat accumulation may lie in improper gut functioning. There are two ways to boost gut health.
Increase intake of dietary fiber. Insoluble dietary fibers do not provide any calories, but they may increase gut motility. Soluble dietary fibers have a soothing effect on the gut, and they may serve as prebiotics for gut microflora.
5. Eat more lean proteins
Eat more proteins, especially in the morning. Thus, including chicken breast or fish may help. It appears that eating more proteins alters brain signaling, helps suppress appetite and thus may help lose arm fat.
6. Have an adequate sleep
Sleep alone is now emerging as a significant health concern. Studies show that those who sleep less are more likely to gain weight. On the contrary, sleeping for 7-8 hours may help get lean arms.