The time it takes to lose arm fat can vary widely from person to person and depends on several factors, including your body composition, genetics, diet, and exercise routine.
Generally, It takes up to 4 to 6 weeks to lose arm fat. Most people start to see notable changes in their arms within four to six weeks. Others might take longer or see results more quickly.
Let me explain a bit more. By the time you are finished reading this article, you will know how to lose arm fat and the quickest ways to achieve it, plus some expert tips.
How Long Does It Take to Lose Arm Fat?
You may need to target for 4 weeks to 6 months or more to lose excess arm fat. A balanced diet plan and regular exercise should be followed for the first 4 to 6 weeks.
You will most likely notice some subtle changes in the arms in the first month, as there will be a slight decrease in the circumference of the arms.
For the next 2 to 3 months, incorporate cardiovascular exercise and resistance training in addition to the prescribed fitness routine.
Now, the change in your arm will be comparatively more visible. Furthermore, the circumference of the arms will be less noticeable.
It takes almost 4 to 6 months, and even then, you should continue with the same routine and exercise consistency.
You will surely be satisfied with a significant change after this scheduled time. Your arms will become more formed and toned with excess fat loss.
How To Lose Arm Fat Fast?
You should go through a series of processes to get rid of the embarrassing appearance of the arms. Whatever method you follow should work towards weight loss.
So, the task can be difficult if not done correctly. Here are the ways:
Concentrate on Total Weight Loss
You must concentrate on losing weight, even if you aim to reduce arm fat. Burning off arm fat alone can be difficult and is often a failure.
Therefore, concentrate on losing weight, which will tone the muscles effectively.
Consume More Fiber
Increase the amount of fiber in your diet as it aids in weight loss. Since fiber moves slowly through the digestive system, it does not allow the stomach to empty quickly. As a result, your appetite is delayed.
Therefore, consume more fiber than before because you are going through a diet.
Take Lower Calories
In addition to burning fat, you need to take in fewer calories. Intake lower calories than your body needs, like keeping the body in a calorie deficit. As a result, the weight will decrease.
Furthermore, you can consult a doctor if necessary.
Try Weightlifting
Try weightlifting, as it helps with overall fat loss.
The gradual loss of fat makes your arms look slimmer.
So add this to your diet, whereby you lose fat by lifting weights daily. This test has proven to be fully effective.
Increase Protein Consumption
One of the best ways to lose arm fat is increasing protein intake which plays an essential role in our weight loss. A high-protein diet plan boosts metabolism and reduces hunger.
Besides, it regulates weight-regulating hormones. It effectively burns excess fat in other body parts, including the abdomen.
Focus More on Cardio
Include cardio in your daily routine as the quickest step to lose arm fat. It also increases your heart rate and burns calories.
Do 40 minutes of cardio at least 3 times per week. Undoubtedly, it affects overall weight, and cardio exercise gives your arms an attractive look.
Must Read: Total Body Enhancement In Planet Fitness
Essential Tips to Get Rid of Arm Fat Naturally
As a Registered Dietitian Nutritionist, I want to share tips to help you efficiently lose arm fat. Hopefully, you will get all the facts about fat loss.
Below are the most effective tips.
- Age, weight gain, and genetics contribute to increased arm fat. After finding out the cause, go to the correct procedure.
- Keep body weight under control.
- Regular exercise and healthy food prevent the unwanted fat accumulation of green tea extract.
- Consult a registered dietitian or certified fitness instructor for the best advice.
However, The American Council on Exercise (ACE) suggests aiming for a gradual and sustainable weight loss of about 1-2 pounds per week. ( Not More Than 2 Pounds Per Week ).
Follow a Routine Diet To Lose Arm Fat
Initially, you need to notice how many calories you consume. Try to cut about 500 grams of calories from your daily diet. In 1 week, you can lose about 1 pound of fat.
Don’t worry. It’s not as terrifying as it sounds.
Moreover, consume less sugar with coffee or tea. It is better to take something instead of sugar. When on a fat-losing diet, note what you eat and stick to it.
Never skip breakfast, an empty stomach will encourage you to eat more throughout the day.
Increase intake of protein and fiber along with drinking enough water. Consuming enough water can help you intake fewer calories each day.
Also, you must reduce your intake of refined carbohydrates. Low carb will reduce your muscle mass and get rid of fat. You should always pay attention to getting a good night’s sleep as it helps with weight loss.
Exercises to Lose Unwanted Arm Fat
You can do a few exercises at the gym or at home that will help you lose arm fat effortlessly. You just have to do this exercise regularly.
Below, I am going to put together some effective exercises.
Counter Push-ups
Counter Push-up is suitable for shedding arm fat. Straighten your arms on the table and take your legs back. Keep your back straight, bend your elbows, and do a push-up, then return to the starting position.
Count 20 times and set it to 3 times a day; within a few weeks, you will see that a lot of arm fat has been lost.
Scissors
During a scissors workout, the hand posture opens and closes like a scissor. Stand straight and spread both hands on both sides.
Stretch as much as possible and bring both hands from back to front so the left hand is above the right.
Also, the right hand is below the left in line with each other. Take the hand to the side and stretch. Now, place the right hand on top of the left hand. In this way, do it 3 sets of 10 times a day; arm fat is bound to decrease!
Weight Lifting
The best exercise to lose arm fat is weight lifting. You can use a 2-liter water bottle as a weight even when you don’t have dumbbells at home.
The slower you do this process, the more oil your hands will shed.
Practice before a mirror to see if it goes right at first. Ultimately, repeat this 15 times and do 3 sets. It’s better to practice with a little more weight next week.
Tricep Dips
Do this tricep dips exercise using your mat or chair, which helps reduce arm fat. Choose a bench or chair at least 2 feet off the ground. Sit on it and slowly move your arms back.
Then, sit on the edge of the seat with your back straight and stretch your legs forward.
Raise your elbows to a 90-degree position and lower your lower body from the seat to the ground. You should do it at least 3 times daily.
With the above exercises, you can easily lose arm fat in 2 weeks.
Expert Tips: Consistency is key when it comes to seeing results. Stick to your exercise routine and healthy eating habits over time.
The Bottom Line
As I believe it myself- Just show up. That’s the hardest part. Once you’re there, you can do anything. So be prepared yourself to lose unwanted arm fat. Try to stick with the mentioned exercises and procedures.
References :
- https://www.ncbi.nlm.nih.gov/pubmed/24901089
- Chiu, S., Yang, R., Yang, R.-J. and Chang, S. (2018). doi https://doi.org/10.1186/s12877-018-0714-6.
- https://www.ncbi.nlm.nih.gov/pubmed/21115081
- Klein, S. (2004). The case of visceral fat: argument for the defense. Journal of Clinical Investigation, [online] 113(11), pp.1530–1532. doi:https://doi.org/10.1172/jci22028.
- https://www.ncbi.nlm.nih.gov/pubmed/21676152
- https://www.ncbi.nlm.nih.gov/pubmed/25291133
- Chiu, S., Yang, R., Yang, R.-J. and Chang, S. (2018). Effects of resistance training on body composition and functional capacity among sarcopenic obese residents in long-term care facilities: a preliminary study. BMC Geriatrics, [online] 18(1). doi:https://doi.org/10.1186/s12877-018-0714-6.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954448/
