In order to reduce arm fat, it’s necessary to exercise them specifically, a minimum of a couple times weekly. You are not alone if you dislike the way your arms appear. You’re not alone, there are many people every year who seek to lose extra flab from their arms. You will have a difficult time losing weight from a specific area unless you know what methods to use.

Losing weight in a specific area is not something that can be isolated. The proper way to lose weight comes from a good diet program and a consistent exercise routine. However, you can perform certain exercises that will help build muscle and tone your arms.

Proper Diet

You diet should contain protein, carbohydrates and fat.  You should have more carbohydrates than fats and proteins, but you need to have all three in your diet.  Stick to unsaturated fats, lean protein and whole grain type carbohydrates.  This is healthier for you and you will feel better eating this way.  You will have more energy because healthier foods help your body to work more efficiently.  There is a difference between eating 100% whole wheat and white bread or eating fresh fruits instead of fruit flavored drinks.  You will see and feel the difference.

Bicep Curls / Shoulder Press Combo

Stand with either a pair of dumbbells in your hands or stand on an exercise band with the ends held in your hands. Put your feet at hip distance apart. Lift the weights or band upward toward your shoulders. Then turn your palms to face out and press the weight overhead in a fluid motion. This exercise will provide strength building and toning for your biceps, deltoids and triceps. Complete 12 to 15 reps of this movement.

Tricep Dips

Sit on the edge of a bench and grab the edge of each side of the bench with fingers positioned out. Walk your feet slowly out in front of you so that your bottom comes off the bench. You should be holding yourself up with your feet and arms at this point. Lower your body slowly down by bending your arms at the elbows. Be sure to keep your shoulders in a strong posture position throughout the movement. Don’t roll in or buckle the shoulders as you dip. You can situate your knees so they are bent at a 90 degree angle and extended straight.

The goal during the exercise is to maintain a one-inch gap from the bench to your back. Do this 12 to 15 times. This exercise will tone and strengthen your triceps and deltoids.

Push-up

Push – ups are great for toning and building strength in the triceps, deltoids and pectoral muscles. Start facing the floor with your palms down directly under your shoulders. Your body should form a straight line from your head to your heels. Start the movement with your arms extended so that your body is elevated. Slowly lower your body down by bending the elbows. Lower yourself down so that you are at nose level to the floor. When you reach this low point, extend your arms back up to the elevated starting location.

To keep your back straight throughout the entire exercise, it helps to tighten your abdominal muscles. Be sure to not sag or arch the back, as this will not allow you to benefit from the exercise. Do between 12 to 15 reps.