Not feeling confident in sleeveless tops? Struggling with stubborn arm fat? You’re not alone. The upper arms are often one of the most difficult areas for slimming and toning. While this can be challenging, there are various strategies you can add to your routine to lose arm fat and improve muscle definition.
This article shares five practical tips to help you work towards reaching your goals.
1. Incorporate cardio into your routine
While spot reduction—losing fat in specific areas like the arms, is not possible, regular cardio exercises play a crucial role in burning calories, boosting metabolism, and promoting overall fat loss. This, in turn, can help you lose fat in stubborn areas like your arms.
According to the Singapore Heart Foundation, individuals should participate in at least 150 minutes of moderate-intensity cardio exercises each week. Examples of cardio exercises include running, cycling, swimming, or even brisk walking. Consider spreading this over multiple sessions throughout the week to keep your metabolism active and enhance fat loss.
2. Prioritise strength training
A combination of strength training and cardio is essential for individuals who wish to lose arm fat. Strength training helps build muscles, which boosts your metabolism and increases calorie burn even at rest. The increase in calories burned supports your fat loss efforts, making it easier for you to shed stubborn fats.
Learn more: Let’s Talk Muscles
In addition, strength training and targeted arm workouts can tone your arms for a leaner, more sculpted appearance. Upper body exercises, such as tricep dips, push-ups, dumbbell curls, and overhead presses, will specifically engage the arms and help strengthen the muscles, contributing to a leaner, more defined look.
3. Try Yoga or Pilates
Yoga and Pilates are low-impact workouts that are excellent for improving flexibility, posture, and strength, all of which may contribute to overall fat loss and help you lose fat in your arms, and gain a more toned appearance. These practices engage your body in a controlled, mindful way, which helps improve muscle tone without adding bulk. Plus, these exercises will also enhance your flexibility and improve your posture in the long run.
Certain yoga poses, such as downward dog, chaturanga, and plank variations, engage the arms while also working your core and other muscles, making them excellent for building muscle strength and tone. Pilates exercises like the “saw” and “plank with leg lifts” are also effective for building strength and improving overall body composition.
4. Limit salt and sugar intake
If you’re struggling to lose arm fat, it might not just be stubborn fat—water retention and bloating could be contributing factors, making them appear puffier than they truly are. Excessive salt and sugar in your diet is one of the key factors for water retention, which can cause swelling and mask muscle definition, making you feel less toned and sculpted.
To alleviate this, consider reducing your intake of processed foods high in salt and sugar. Instead, choose a balanced diet that includes whole foods like fruits, vegetables, lean proteins, and whole grains. These food choices support overall fat loss and minimise bloating.
Staying hydrated is crucial as well; drinking plenty of water can help flush out excess sodium and reduce bloating. Drinking enough water also optimises digestion and circulation to ensure that your body operates at its best.
By making these dietary adjustments, you can potentially improve your body composition and achieve a leaner, more defined look.
5. Target stubborn fat with fat reduction treatments
For a more targeted approach to losing arm fat, you may want to consider non-invasive treatments. CoolSculpting Elite, a popular fat reduction treatment, uses controlled freezing to target and break down fat cells, which are then gradually eliminated by the body’s natural processes. This method helps remove stubborn fat without the need for surgery. Combined with a healthy and sustainable lifestyle, it can address stubborn fat that traditional methods fail to address.
If you’re unsure which approach is best for you, consult a professional weight loss doctor in Singapore at Halley Body Slimming Clinic. Our doctor can recommend a plan to help you achieve your goals, whether this involves a personalised weight loss programme or targeted arm fat reduction techniques.
