Exploring The Gym Routines That Will Reduce Your Arm Fat

As much as we'd like to be able to, we can't direct our bodies to lose fat in a specific area. Research has shown that doing area-specific workouts to slim down and burn fat is impossible. 

To reduce fat, you must go at it in an overall manner. Isolation exercises will not cause a target area to lose fat; they will only help build muscle and tone that body part.

Combining cardio, strength training, and a healthy diet is a great way to reduce your overall body fat. Let's review the optimal routines that will help slim and tone the arms most effectively.

Cardio and Diet Are the Best Starting Points

To lose body fat, you must be in a caloric deficit, meaning the body burns more calories than it consumes. The best way to achieve a caloric deficit is by performing cardio. 

The type of cardio matters little when it comes to achieving a caloric deficit. You should burn significant amounts of calories if you perform cardio regularly, whether running, biking, swimming, or anything else. At that point, diet becomes the next major step to achieving your desired arm fat loss goals. 

Once you have incorporated cardio into your weekly exercise routines, ensure you consume the proper foods. This can be characterized by a healthy amount of calories that helps you maintain a deficit and a balanced diet prioritizing protein, vegetables, and healthy carbs. 

As mentioned above, nothing you do outside of a body contouring procedure will reduce arm fat directly. You must aim to lose fat throughout the entire body, at which point stubborn pockets will begin to reduce simultaneously. The rate at which different areas slim down largely depends on your genetics. 

Exercises You Can Do to Tone the Arms

Once you have entered a fat-burning state, certain workouts can be implemented to target the underarms and chest to help tone the area. Exercises to reduce arm fat can be done at the gym, and some can be done from the comfort of your own home. Let's start with a few.

1. Arm Slide

Arm slides are an excellent exercise for activating your triceps, one portion of the arm that tends to sag and get droopy.

Get two small towels and place them on your hands to serve as sliders. Place a mat below your knees to minimize any discomfort.

Put yourself in a pushup position while resting on your knees. Then tighten your core and begin sliding your arms in front of you, causing your chest to get close to the ground. Pull your arms back toward your knees under complete control and return to the starting position.

Keep your elbows straight, and do not arch your back during the exercise.

2. Medicine Ball Slams

Which gym equipment reduces arm fat, some may ask? It turns out the medicine ball is quite handy for losing arm fat.

Begin by standing shoulder-width apart and holding the medicine ball at your chest. Lift the ball behind your head and throw it down to the ground with as much force as possible.

Catch the ball as it bounces back, then repeat the process. Ensure that you're keeping your spine straight during the entire exercise, and be careful not to let the ball bounce and hit you in the face. 

This exercise works the upper back, shoulder, and triceps while also involving the whole body. 

3. Bicep Curls With Bands

For this exercise, you'll need only a resistance band. Step on the band, resting it underneath the arch of your foot.

Grab the ends so your palm faces forward and your arms are by your side, and then contract your arms, pulling the handles or ends toward your shoulders. You should feel a strain on your bicep as you go up and go slowly down to your resting position.

Elite Body Sculpture Can Permanently Remove Arm Fat

While exercise is a must to maintain a healthy and athletic-looking physique, you may want to kick-start your motivation by undergoing a cosmetic procedure with Elite Body Sculpture.

Elite Body Sculpture is the sole provider of Arm AirSculpt®. This precision-engineered fat removal technique doesn't use a scalpel, needle, stitches, or general anesthesia, providing a comfortable experience for all our patients. Entry points are made with a dermal punch and heal with just compression garments and bandages, and all skin numbing is done with a needless jet injector. Because patients remain fully awake, the risks associated with sedation are not introduced. 

Whereas exercise alone cannot target an area for fat removal, the AirSculpt® technique permanently removes fat through tiny two-millimeter-wide entry points. Patients notice instant changes that improve for several months, experience minimal bruising, and enjoy an average downtime of just 48 hours. 

We're glad to provide your arms with a contoured look that will boost your confidence. For more information on how we can help you, contact our London office to schedule a consultation.