Losing stubborn arm fat can be difficult, mainly if it’s focused on a specific part of your body. There are so many frequently asked questions in our inbox regarding arm fat. Right after bulging bellies, back fat, and thick thighs, wiggly arms are a famous fat center of the body. Often considered a problem area, the arms leave many people researching ways to lose extra arm fat.
Though not a gender-specific problem, this problem is more common in women than men. And it’s not just the arms alone – almost all women struggle with some degree of upper body plumpness. But let’s be frank. In the spirit of the fabulous, luscious African women, let’s not make a big deal of such things (all body types, sizes, and shapes are beautiful, after all).
But we can’t deny that momentary doubt we all face when it comes to slipping on a cute spaghetti evening gown, top, or your elegant little, black, sleeveless dress. We know, we know the thought of showcasing those plump arms doesn’t get you excited. The flaps make you conscious of your looks.
Let’s reiterate; you are perfect just the way you are. But if you catch yourself stressing about wearing certain clothes or can’t proudly pose your arms for pictures, we honestly understand how you are feeling. So do many other women who are predisposed genetically to store more fat in their arms. Thanks, great-grandparents!
Here is another fun fact: Arm fat is a bigger problem in women than men since genes make women more likely to store fat in the hips, backs, thighs, and arms, says Philadelphia-based fitness instructor Henry Halse C.S.C.S.
So yes- we understand you don’t like the arm fat, but we all agree that losing fat from a specific area is the most challenging task of all. Near Impossible!
Be that as it may, before we go into the frequently asked questions surrounding arm fat, let’s understand the cause of the problem. When we close out the source of the problem, it’s easier to implement solutions, and the results are evident faster too.
What are the Causes of Arm Fat?
For some people, the arm is one of the last places the body stores up the fat. Arm fat is most times a result of the body choosing to store fat in the upper regions of the body, especially the arms. Before researching a way to reduce flabby arms muscles, it’s essential to know what leads to the accumulation of arm fat.
Visible arm fat is just one of the effects of the body’s metabolic processes for fat. A variety of issues or practices can compound it. These are:
- Lack of Exercise.
- Excess Refined Carbohydrate consumption.
- Excess Sugar.
- Constant over-feeding.
- Hormonal issues.
- Constant inadequate sleep.
- Bad diet.
As age progresses, your metabolic rate decreases. Plus, if you aren’t following a physically active lifestyle and eating right, the excess fat could get stored in your arms. While there is no conclusion yet, studies have also found that low testosterone hormone levels can cause extra fat storage in the upper arm area.
Simply put, as women get older, the levels of testosterone in their bodies reduce, making it harder for them to lose flabby arms or fat in general.
This raises the million-dollar questions plus – concerns. Can I spot reduce arm fat? How long does it take to lose arm fat? How to lose plumpy arms? Is there a sure-fire way to lose arm fat? In short, yes. Let’s look at lifestyles changes to implement to reduce flabby arms.
Fortunately, this article is written to answer the most frequently asked questions surrounding arm fat.
Q. How to lose arm fat without gaining muscle mass?
A. The use of weights is one of the most effective ways of losing arm fat. However, it comes with the worry of if your muscles would bulk up. This is a widespread concern; building muscles isn’t an overnight process plus, it takes hours of intense workout at a gym or with the right tools.
If you are still concerned, you can reduce flabby arms by opting for exercises that don’t include lifting weights. Activities such as push-ups can help since you will be using your body weight to tone your arms. Triceps’ dips can also help you lose flabby arms without bulking up. Planks are another great alternative.
Q. How long till I lose arm fat?
A. No one knows! These vary with individuals. There is no definite answer to this concern. There are a variety of factors that can determine when or if you lose arm fat. The intensity of your exercise regime, diet, physical activity, the amount of fat you have genetically, and your metabolism determines how long it would take.
If you maintain a proper diet and a proper exercise regime – well, you might begin to see a difference within a few months.
Q. How can I lose fat without weight training?
A. Include more cardio exercises in your workout regime to burn more calories. Increase physical activities, walking, or jogging can help. Swimming or using a skipping rope can also help you lose fat. Playing a hand-oriented sport is another great way to tone your arms.
Though fun-packed, Tennis or squash are great games as they also focus mainly on your arms. More examples include Push-ups, arm rotation, and triceps dips. These do not require the use of weights.
Q. How many calories do I need to lose arm fat?A. Studies say that one needs to burn about 3500 calories to burn a pound of fat. Cut down about 500 calories from your daily diet, and in a week, you would be able to burn 3500 calories.
Q. How do I lose broad shoulder and big upper arm?
A. Spot-targeting, just your shoulders, and arm for reduction is hard. An intentional decrease in body weight will help your shoulders look less broad. Exercise at least three times a week to lose weight, and it could also aid in increasing your metabolism, which in turn helps weight loss.
There are, however, some exercises you can do to lose fat around the arms. Example:
-Implement front raises.
– Stand with a dumbbell in each hand with both arms by your side.
– Bend your elbows slightly, extend your arms and raise it to chest level
– Hold at that level for a few seconds, then lower your arms again.
Q. Can I continue taking sugar?
A. No Sugar if your goal is any weight loss. General knowledge 101! everyone knows edibles with high refined sugar content (yes, sodas, cakes, and pastries, we’re looking at you) are a no-no for health.
Sugar (moderately consumed) is not bad at all, but to lose fat arms, best to cut down totally – food with excessive sugar content. To start reducing arm fat, make intentional changes to your daily diet to cut back on added sugar.
For instance, reduce or eliminate the amount of sugar you add to your cup of coffee or tea, instead of buying canned or bottled juices, substitute with fresh fruit juice, replace sugar-loaded breakfast cereals with porridge of oats, plus add some fresh fruit for a dash of sweetness.
Q. I love proteins, but I want to lose arm fat. Should I stop?
A. Yes, to more Proteins! For this goal, it would help to add more protein to your diet. Protein-rich foods help you build muscle mass and help boost your metabolism, thus helping you burn more calories. Also, proteins will help you feel full for a longer time, making it easier to resist hunger pangs between meals.
It is imperative to note that the aim is to increase protein intake, not limit your entire diet to just protein. To lose flabby arms, include more lean meats, beans, nuts, seeds, seafood, and leafy vegetables.