Why is fat deposited on the arms?
To a large extent, it all depends on genetics, but many other factors also have an influence:
- Of course, one of the main reasons is consuming too much sugar, trans fats and processed foods (candy, baked goods, soda, fast food, etc.). In one study, geneticists found that unfavorable heredity caused obesity in only 60% of patients. At the same time, 97% of all overweight subjects ate incorrectly and did not exercise, so do not rush to shift responsibility from yourself and blame your parents for everything.
- Stress, a sedentary lifestyle and poor sleep can cause testosterone levels to plummet. Testosterone is a male sex hormone, which is also found in the female body, but in smaller quantities. It promotes muscle growth, but if deficient, it can cause fat accumulation.
- Women also have higher levels of estrogen, which promotes fat storage. On average, according to statistics, women have 6-11% more fat in their bodies than men.
- As we age, muscles atrophy and the skin, which was once firm and elastic, becomes thinner and stretches. Without physical activity, the only way to restore their shape and remove loose skin is through surgery.
Causes of arm fat
In men, sagging bags and unnatural fullness in the upper limbs are rare. For women, the question of how to remove fat from arms and shoulders arises much more often. The reasons for the formation of such “surprises”:
- Hormonal disbalance. During metabolism, fat is burned or stored. Hormones are responsible for the decision and are activated depending on incoming calories. Useful elements are aimed at getting rid of excess accumulations, while ballast elements contribute to the appearance of reserves. It is important for the body not only to consume healthy foods, but also to switch to healthy calories.
- Genetic predisposition. This factor plays an important role in metabolism, and fatness also depends on insulin levels. A person can eat little and remain fat, since metabolism is a purely individual matter.
- Excess weight. You don’t have to weigh tens of kilograms more than normal. 3-5 kg is enough for your arms to begin to sag.
Is it possible to lose weight only in your arms?
For many years, experts have debated whether targeted fat loss or so-called “spot reduction” is possible. That is, can we, by doing local exercises, for example, only on the hips or abs, lose weight exclusively in this area of the body.
Most scientific evidence suggests that focusing only on problem areas rather than the entire body is utopian.
A study looking at the effectiveness of upper body resistance training in 104 people found that a 12-week resistance training program targeting the arms increased overall fat loss but had little effect on the forearms, where muscle contraction was maximum.
What to do to lose weight on your arms?
A balanced diet and weight training are the most effective ways to get rid of arm fat and strengthen, shape and tone your muscles.
Why do you need special hand exercises?
Removing arm fat with the help of a special complex is not difficult if you set a precise goal before starting a workout . With the help of specially designed and selected tasks, you can remove fat and form a beautiful arm shape, without increasing muscle mass.
Exercising to eliminate sagging skin in the area above the elbow and up to the shoulders will help not only remove extra pounds, but also make your arms slimmer and more sculpted. In addition, it helps to remove fat in the arms and uses other groups: pectoral, back muscles, making the body more resilient and more beautiful.
Nutrition for weight loss
Research has shown that exercise alone is not effective for weight loss unless the amount of calories consumed is controlled and the quality of the diet is not changed.
To achieve weight loss on your arms, pay attention to the following:
- Control your portions. Watching the amount of food you eat is one of the key factors when trying to lose weight. One way to reduce portions is to use smaller plates. Research has shown that this can trick the brain and thereby promote weight loss.
- Consume more fiber. High fiber foods (vegetables, beans, fruits, oats, etc.) provide a feeling of fullness and can prevent overeating. Research shows that eating a fiber-rich salad before meals is an effective way to shed extra pounds.
- Limit processed foods and sugary foods. Remove chips, sausages, cakes, processed foods, sugary drinks, etc. from your diet. They offer no nutritional benefits, cause weight gain, and can cause diabetes as well as a number of other health problems.
- Eat foods rich in protein. Protein affects the hunger hormone (ghrelin) and gives a feeling of fullness. This eliminates unhealthy snacking and overeating.
In addition, to lose weight, it is important to follow the basic rule - burn more calories than you consume. Eating healthy, balanced and minimally processed foods is the best way to do this.
Skin care
You can speed up the process using simple procedures that help restore skin elasticity - contrast showers and massage. A contrast shower stimulates blood vessels, enriches them with oxygen, enhances the production of collagen and elastin in the skin, and also reduces tissue swelling.
Massage also helps get rid of sagging skin; it has a stimulating effect on tissue by accelerating blood circulation and triggers regeneration processes. This can be a salon procedure or self-massage. For the latter, it would be a good idea to use a special massage brush.
As a rule, the massage is done from the bottom up, it can be dry or wet (using special oils). It is enough to spend 15-20 minutes on problem areas at least several times a week and you will definitely see improvements.
Recommendations for performing exercises for the arms
Exercise at least 2-3 times a week. Keep in mind that the break between workouts should ideally be 48 hours so that the muscles have time to recover.
Try to give preference to exercises that involve different groups of arm muscles to speed up the weight loss process and achieve maximum results. On average, one workout should consist of 3-6 different exercises of 3 approaches (depending on physical fitness and training time).
For exercises with dumbbells or barbells, choose a weight with which you can perform 10 repetitions without compromising your form.
Exercises for losing weight on your arms
The main muscle to focus on is the triceps (the back of the forearm). Strengthening and building this muscle will help you achieve the slender and sculpted look of your arms that you are fighting for. The simultaneous load on the biceps will help you achieve even greater results. Also, special attention should be paid to the shoulders.
Keep in mind that not every exercise in your workout needs to focus on your arms if your goal is to lose fat there. Complementary full-body exercises (whether lunges or squats) increase your heart rate, speed up your metabolism, and thereby burn fat.
Load for home and street
Push ups
This is a great and simple exercise that you can do anywhere.
Push-ups work your shoulders, chest, and upper back.
Take a lying position, arms should be slightly wider than shoulders, head looking at the floor. Slowly lower yourself down and bend your arms so that your elbows point out to the sides at a 45-degree angle from your body. Then slowly rise up.
If the straight-legged option is still too difficult for you, focus on your knees. You can also increase efficiency by doing push-ups with a narrow hand position.
Do 3 sets of 10 reps.
Chair squats (reverse push-ups)
Works the triceps, shoulders and upper back.
Rest your hands on the seat of a chair or sofa, place your feet about half a meter away. Keep your back straight and slowly lower yourself until your arms are at a 90-degree angle. Using your triceps, push yourself up to the starting position.
Perform 2-3 sets of 10 reps or time yourself for a minute and try to do as many reps as possible.
Reverse plank
Involves shoulders, abs, triceps, hamstrings, gluteal muscles.
Sit on the floor with your legs extended, lean back a little and lean on your hands. Then lift your hips off the floor and lift them up. Make sure that your arms and legs do not bend. The body should form a straight line. Hold the position for a minute. After a short break, repeat the exercise again.
Raising and lowering in the plank
The starting position is the same as for push-ups.
Tighten your tailbone and make sure that you tense your body so that it forms a straight line without bending. If all conditions are met, begin to alternately straighten and bend your arms, moving them from your palms to your elbows. Do 3 sets of 16 reps.
These simple exercises for losing weight in your arms without pumping up (with your own weight) can also be performed on outdoor sports grounds; they do not require special equipment or additional equipment.
Exercises for losing weight in the gym
Pull-ups on a gravitron
Don't be alarmed, this is a counterweight machine, so you don't need to know how to do pull-ups. The exercise is suitable for both beginners and experienced athletes.
Set the optimal weight (try starting with half your own), place your knees alternately on the platform and grab the handle with a wide grip. As you exhale, without inertia, only with the help of your muscles, pull your chest towards the bar. As you inhale, slowly lower yourself down.
Perform 2-3 sets of 10-15 times.
Crossover arm extension
Grasp the handle with an overhand grip and lower it slightly below your shoulders, pressing your elbows to the sides of your body. This position must be fixed, making sure that your elbows do not come off or go to the sides. As you exhale, lower the handle down and fully extend your arms with maximum amplitude, while inhaling, slowly return to the starting position.
Do 12 reps and repeat the cycle 3 times. You can gradually increase the load. This exercise can be performed using different types of handles.
Bent over arm extension
This exercise works the triceps, latissimus dorsi and rear deltoids.
You can perform it either standing or leaning your hand and knee on a bench. The arm with the dumbbell is bent at the elbow, the body and shoulders are parallel to the floor (it is important that the back remains straight and the shoulders do not round). As you exhale, slowly straighten your arm with the dumbbell, while keeping your elbow pressed to your body. As you inhale, return your hand to the starting position.
Bent over arm extension sharpens the relief and symmetry of the triceps. Do at least 3 rounds of repetitions of 10 reps.
French press with dumbbells while seated
Training your shoulders is no less important than pumping up your biceps and triceps.
This exercise primarily works the triceps brachii muscle, as well as the wrist flexors, wrist extensors, and deltoid muscles.
The starting position is as follows: sit on a bench, place your feet on the floor and straighten your back. The situation must be stable. Take a dumbbell with both hands, lift it above your head with straight arms (palms facing inward). As you inhale, lower the dumbbell behind your head, pressing your elbows tightly to your head. As you exhale, contracting your triceps, lift the dumbbell to the starting position.
This exercise can also be done standing.
Triceps extension behind the head using a fitness band
Depending on your level of training, the exercise is performed sitting on a bench, fitball or standing. Instead of a fitness band, you can use an expander.
It is important to keep your back straight, do not tilt your elbows to the side, and keep your shoulders still. Place both hands behind your back so that one is on top and the other is on bottom. In your hand located at the level of the lower back, fix the tape and try to hold it motionless. As you inhale, straighten your arm from above at the elbow joint and stretch the elastic band. Movements should be slow and controlled. As you exhale, lower down.
Repeat the movement 10 times, then change hands. Do 2-3 approaches.
Bent-over dumbbell row
Another way to pump up your shoulders.
Take a stable position, place your feet hip-width apart and bend your knees slightly, your body should be leaning forward. Keep your back straight. At the starting point of the amplitude, the dumbbells should be located at shoulder level. Pull the dumbbells toward your stomach, squeezing your shoulder blades together. Return to the starting position and repeat the exercise. Inhale at the lowest point of the amplitude, and exhale while pulling the dumbbells to the lower back.
Perform 3 sets of 10-12 repetitions.
Seated shoulder press
Sit on the machine bench and grab the handles with an overhand grip. The chest and shoulders should be straightened, the back should be straight, and the elbows should point to the sides. Raise the levers of the machine by extending your arms at the elbow joints. Lower the weight and repeat the exercise at least 13 times (3 sets).
How to remove fat on your arms using dumbbells at home?
You can start training with the lightest weight. Two half-liter plastic bottles with water or sand will do. Starting position – weights in two hands, torso parallel to the floor. The limbs are spread apart to the level of the back, held for several seconds, tensing the muscles. Number of repetitions – 15.
Effective for forming beautiful arms - push-ups. Place your palms wide, lower until your chest touches the floor, repeat 12 times in 2-3 approaches.
The next exercise is to hold dumbbells weighing 1 kg in each hand. The arms are straightened in front of the chest, bent at the elbow, and the half-bent limbs are raised up. Repeat 10-15 times for several approaches.
A method that has proven itself quite well is how to remove fat from the arms and shoulders at home, which involves vacuum massage. If there is no special device, use natural liquid honey. It is intensively rubbed with your fingers into the problem area. The procedure is painful and lasts at least five minutes.
Workouts at FitCurves
Circuit training at FitCurves takes just 30 minutes and includes cardio and strength training, allowing you to lose weight faster and more effectively. Each lesson is supervised by a trainer, who monitors the exercises and controls the level of load.
During the workout, all muscle groups are involved, including work on special machines that work out problem areas of the arms: shoulder press, overhead pull (among other things, the deltoid, trapezius and latissimus muscles work) and a biceps-triceps machine. The exercise machines are based on hydraulic resistance and are designed taking into account the anatomical features of the female body.
What is arm fat removal surgery?
If you decide to consult a surgeon to remove excess fat in the arms, then liposuction of the arms and shoulder areas will help you. Liposuction is a very popular procedure. Fat is literally pumped out of the patient’s body by doctors using special equipment. Liposuction does not take long, and the recovery period after surgery does not take much time either.
However, liposuction also has its disadvantages. For example, there is a possibility that the fat will return after some time to its former “habitat”. This will happen if the patient does not adhere to a diet and does not monitor his health in general.
when to perform liposuction?
Hand liposuction is best performed in adulthood, when the likelihood that the skin itself will tighten even with regular exercise and diet is already low. Usually this is after 30 years. Although it all depends on the condition of the skin as a whole and its ability to regenerate.
Important information! Remember that surgical intervention on the body is a last resort. If you can get by using other methods, it’s better to do just that.
