Losing fat is every one’s dream no matter if its arm or belly or anything. Shedding some extra pounds of fat can be difficult when it comes in specific area of your body. Today we will learn about how to lose arm fat fast for females. But before we begin talking about tricks how to lose arm fat fast for females in detail let’s quickly summarize into points which we will discuss in depth later.

Inside this article (Quick Summary)

How to lose arm fat fast for females?

  • Start some weightlifting.
  • Enhance your Fiber consumption.
  • Intake more protein from your diet.
  • Perform Triceps dips, Biceps curl, pushups, side plank.
  • Do more Cardio.
  • Filter refined carbohydrates.
  • Make a daily schedule of workout.
  • Perform Body Weight Exercise.

These are several methods you can use to lose arm fat. But avoiding gain of arm fat is one of the best ways to cut off the problem entirely.

What cause arm fat?

Fat the word itself makes us awkward but it’s just someone’s unmanaged schedule nothing much. Everyone can be slim and fit if they manage their things properly. Its human nature not to worry about something unless you get in trouble. Here are some of the diet and reason which causes arm fat.

As human grow older, metabolic rate decrease and if one is not physically fit or active then excess fat can grow up in your arms. Different studies have been conducted but scientists are not still able to find out particular reason for fat gain in arms. But they have concluded, it is mixture of various stuffs. Having low protein and fiber in your diet is one of the reasons why you gain arm fat. Lets not waste our time and start how to lose arm fat fast for females?

Start Weightlifting

Lifting weight can help you somehow in losing your arm fat and overall body fat. Low intensity weightlifting has been proven to cut off arm fat in small amount. But if you can perform Triceps dips, Biceps curl, pushups and side plank then it is recommended to skip weightlifting.

Enhance Fiber Consumption

Fiber is proven to help to lose excess body fat. Fiber makes our stomach fuller preventing us from eating a lot. This is due to the fact that fiber moves slowly through our intestine and digestive system. A recent study shown that taking 15 grams of fiber daily for 4 months reduced calorie intake by 10%.

Intake more protein

Protein keeps our appetite under control and curbs our cravings. While this may not directly help you to lose arm fat but somehow adds up over the time. Taking high-protein breakfast every morning increases fullness, reduces ghrelin, hunger and hormones that stimulate hunger. Some example of high protein foods is meat, poultry, seafood, dairy and legumes.

Perform Triceps dips, Biceps curl

Performing these specific exercises like Triceps dips, Biceps curl, push ups and side planks can go a little long way when it comes to losing arm fat. Here’s a quick guide for this:

Exercise TypeVolume/ Intensity
Triceps Dips3 sets of 20 reps daily
Biceps Curl2-4 sets of 15 or 20 reps depending on your strength
Push ups3 reps of 10 set daily
Side plank10 times on each side every day
how to lose arm fat fast for females

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Do more Cardio

Cardio helps on elevating heart rate to burn calories, when it comes to losing arm fat then cardio should be in your daily routing. When someone talks about how to lose arm fat fast for females and do not mention about cardio then it sounds shaggy. Different studies have shown 40 minutes of cardio thrice a week can result in 10% decrease in your weight in 6 months. It is recommended to perform cardio at least 20 minutes a day and 150 minutes a week for good results. Jogging, swimming, biking, rope jumping, and dancing can help you to meet your daily cardio goals.

Filter refined carbohydrates

Refined carbohydrates simply mean processed carbohydrates which lower key minerals and vitamins. They come with high calories but less minerals which inclines sugar or glucose level in bloods. Cutting down refined carbohydrates significantly lowers the amount of carbohydrate intake in our body. Simply switch to whole grain foods, barley, oats to reduce amount of refined carbohydrates in your body.

Make daily schedule of workout

We do not think we have to discuss about the importance of workout while losing arm fat. But improper schedule may harm your goal, so it is highly recommended for anyone to stick to a fix workout schedule every week.

how to lose arm fat fast for females

Perform Body Weight Exercise

Body weight exercise is a great idea of enhancing muscle tone in your arms. It strengths muscle in your arms and build of muscle mass. If you are far away from gym or running out of time, then body weight exercises are best way to keep your arms slim.

Pro tip: Cutting down 500 calories a day can burn extra 3500 calories every week. Burning 3500 calorie a week is a significant start when it comes to losing arm fat.

Quick Tips

Here’s a quicks tips on how to lose arm fat fast for females:

  • Cut down 500 calories every day.
  • Do not miss breakfast and have protein, fiber rich breakfast.
  • Avoid unhealthy snacks and switch to healthy choices.
  • Stay hydrated.
  • Maintain a daily workout and focus on specific exercises like triceps dips, biceps curl, pushups.
  • Incorporate more cardio into your daily routine.
  • Maintain your daily sleep schedule.
resistance band triceps exercise

Hey ladies, we think we were helpful about how to lose arm fat fast for females. If you think we are missing something, then please comment below. Else sharing is the best way to convey it to you friends.

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