how to lose arm fat with exercises, diet and medical treatments

 

Arm fat is one of the annoying things that some people may suffer from, but there are a set of recipes for getting rid of arm fat, so let's get to know it in this article.

 

Here is a set of recipes to get rid of arm fat and some information and advice that may help you on this topic:

 

Recipes to get rid of fat from arms

Here are a set of recipes to get rid of excess arm fat :

1. Do simple exercises

It is possible to do some simple exercises that will help you get rid of excess arm fat, without the need to go to the gym, but it can be applied at home.

It is worth noting that it is possible to use water bottles or resistance bands instead of weights in exercising. 

2. Chair exercise to get rid of arm fat

It is a great body exercise that builds arm and shoulder strength. 

This simple exercise can be done almost anywhere and has many variations to match your fitness level. 

It can be used as part of an upper body strength workout.

To apply this exercise, follow the following steps:

1. Sit on the edge of the chair and hold your hands at the end of the chair with your fingers toward the feet .
2. The space between your hands should be as wide as your sink and the heels of your feet should be on the floor.
3. Look evenly in front of you, lift your body off the chair and move it forward.
4. Lower your body until the elbows are between 45 and 90.
5. Slowly lift yourself up.
6. Repeat this process several times.

3. Exercise push-up with light weights

One of the most important recipes for getting rid of arm fat is a push-up on the head or next to the body with a light weight or a bottle of water.

The upper press, also called the military press, with weights or a water bottle is probably one of the most difficult shoulder exercises you can do. 

To achieve this, follow these steps:

1. Stand up straight with the old open as wide as the sink.
2. Using light weights, raise your hands to the side of your body.
3. Slowly bring it back into place.
4. Repeat this process several times.

4. Cardio exercises

It is one of the most common exercises that help in burning excess fat.

Do cardio exercises three to five times a week. If you have more fat to lose, increase this amount and do cardio exercises five to seven days a week. 

Exercise for at least 30 minutes and up to 60 minutes to lose more fat. 

5. biceps exercises (bicep)

The biceps muscle is the front of the arm, it is the curvature muscle and is essential for any stretching movements you may perform. 

By working on the biceps, you contribute to burning the fat accumulated in the arms. 

It is worth noting that there is a large variety of exercises that target this muscle in particular.

Foods that reduce fat on the hand

In addition to the previous recipes to get rid of fat from the arms, it is possible to follow these tips that contain a group of foods to get rid of fat on hands as well:

 

1. Count your calories

In order to get rid of fats, your body needs to burn more calories than you consume, this means that it is important that you count the calories you eat.

Try to start by cutting out 500 calories first and for a week.

2. Stay away from eating sources of sugar

Eating sugar increases the rate of accumulated fats, including those that accumulate in the area of ​​the hands, reduce and limit the amount of sugars consumed, and this includes ready-made juices as well.

3. Never skip breakfast

Although you want to lose the weight and fat accumulated in the arms area, this does not mean that you can skip breakfast.

Skipping breakfast will cause you to eat more foods and calories later during the two days, which hinders the process of losing weight and excess fat .

4. Add protein to your food

If you want to lose weight, we recommend that you add protein to your food.

Eating various protein sources helps to increase your feeling of fullness, as the stomach takes longer to digest it, which leads to eating less food during the day.

Besides, protein boosts metabolism and burning of fats in the body.

5. Don't forget the dietary fiber

Look for different sources of dietary fiber and focus on eating it, as it will help reduce excess body fat, including those accumulated in the arms.

6. Limit the amount of carbohydrates you eat

Pay attention to the carbohydrates you eat, and stay away from the refined ones that increase the accumulation of fats in the body.

Replace white bread with brown and focus on eating whole grains.

Getting rid of excess fat in the arm by medical treatments

If you suffer from stubborn arm fat that does not go away with diet and exercise, there is an FDA-approved medical treatment that can help. 

UltraShape (UltraShape) is a very fast and pain-free medical treatment that eliminates the fat accumulated in the arms. 

This surgery works to get rid of accumulated fat permanently by using ultrasound waves.

In general, this surgery is not associated with side effects, but the patient feels great comfort due to the loss of the accumulated fat, but in rare cases the patient may feel pain and the appearance of bruises in his body.