Body Building

Lose Weight In Your Arms

weight loss and fitness

Being fit is very important and one trick that can instantly make you look fit is toned arms. Targeting the arms alone is difficult even with weight and strength training because you must lose weight all over the body to reduce arm fat.

Fat cannot be converted into muscle and muscle cannot go back to becoming fat.As you eat a healthy high protein, low carbohydrate diet accompanied by regular cardio-workouts, you will notice that muscles start forming.These muscles will then take the place of fat in your arms making them look toned.

How To Lose Weight In Your Arms


A healthy diet is of utmost importance if you want a healthy body and toned arms. Your diet must go low on carbohydrates and fats and must be high in protein. Protein helps in building up the muscle and it keeps you feeling full longer.

Binge eating can only lead to fat accumulation. Your diet must not have any fried foods or foods that have a high sodium content. Replace them with fresh fruits and vegetable and add fats to your diet by eating a handful of nuts a day.


Cardio vascular exercises that keep your heart rate up are essential, and 45 minutes a day would do the trick. Apart from them there are a couple of exercises specific to toning arms.

Bicep Curls

For this exercise, you must first sit upright with your palms facing up.Then you must slowly curl the arms upwards towards the shoulder and back down. This must be done with a set of weights you are comfortable lifting.

Triceps Exercise

Sit down on the floor with your legs straight and toes pointing forward. Now put your hands on the side of your body with the palms facing down. Slowly lift your body supporting it with your hands. Again hold this for one or two seconds and get back to the original position.

It must be kept in mind that all these exercises must be done with relatively lighter weights to avoid bulking up of muscle. Also the movements must be gradual and not jerky.

Staying Motivated

The downfall of most exercises and diet programs is that people get bored and give up. Hence it is important to shake things up a little each and every time.  Change the timings of the exercises and the exercises as well to keep you motivated.

If food is what is tempting you then look for alternatives. For example, if you are craving chocolate just eat something sweet like a fruit. This will give the sugar boost your body needs as well as the vitamins and minerals as well.

A healthy diet and sensible exercise is the formula for a great body. If you stick to these things you will not only have perfectly toned arms but you will also feel great from within.

Arm Raise

Sit upright on a chair and hold the weights on the side of your body.Slowly lift the weights with your hands straight to shoulder level. Hold for a second and repeat the same.

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