9 best exercises and removing stubborn body fat can be difficult, especially when targeting specific parts of the body. The arm is often considered a problem area and many will find a way to get rid of excess fat from their hands.
Fortunately, there are several ways to slim and tone your arms. There are nine ways to reduce arm fat and gain weight.
9 Best Exercises to Tighten Loose Hand Fat:
1. Focus on Overall Weight Loss
Spot reduction is a technique that focuses on burning fat on specific parts of the body, such as the arms. Despite the decline in popular spots in the fitness industry, general research shows that it doesn’t work. In a study of 104 people, completing a 12-week resistance training program using only non-dominant arms increased overall fat loss. But had limited impact on specific areas of exercise. (1 trusted). Another 12-week small study found that strength training on one leg was effective in reducing overall body fat. But not on the athletic leg. (two reliable sources). Therefore, it is better to focus on overall weight loss and use exercise to tone your muscles rather than lose fat.
2. Start Lifting Weights
Strength training is a type of 9 best exercises that builds muscle mass and builds strength versus strength. A common example is weight lifting. It may not cause any specific fat loss in your arm, but it can increase your overall fat loss and tone your arm to make it look leaner. For example, a 12-week study of 28 women with type 2 diabetes found that low-intensity strength training increased muscle mass and strength while increasing overall fat loss. (reliable third source).
Another study in 109 people found that resistance training alone or in combination with aerobic exercise was more effective in achieving lean body mass than aerobic exercise alone (4 trusted source). By gaining lean body mass, you can increase your metabolism. And the number of calories you burn with a full day of rest (5 trusted source). Bicep curls, tricep straightening, overhead presses. And straightening are examples of exercises that help tone and build muscle mass.
4. Add Protein to Your Diet
Another easy way to curb food cravings and control your appetite is by increasing protein intake. This in turn can help control weight and reduce excess body fat. A study of 20 young women found that consuming a high-protein breakfast reduced hunger, increased satiety, and decreased Ghrelin. A hormone that stimulates hunger (10). Another small study found that eating more high-quality protein was associated with low-fat meals. This suggests that a high protein diet may help improve body composition and increase fat loss (11). Meat, poultry, seafood, legumes, eggs, and dairy products are all high in protein which can help reduce arm fat quickly.
5. Do More Cardio
Cardio is a type of exercise that aims to increase the heart rate to burn calories. If you want to lose arm fat, cardio is an important part of your daily routine. Studies show that cardio can be an effective strategy for losing weight. And increasing lean body mass (12, 13, 14). For example, a study of 141 people found that combining 40 minutes of aerobic exercise three times a week with a weight control program resulted in a 9% reduction in body weight in just 6 months (15).
It is generally recommended that you exercise for at least 20 to 40 minutes per day or between 150. And 300 minutes per week (16). Jogging, biking, boating, swimming, tug-of-war, and dancing are all activities that will help you reach your daily fitness goals.
6. Cut Back on Processed
Refined carbohydrates are carbohydrates that are processed to produce the final product, which are deficient in some important vitamins and minerals. Refined carbohydrates are generally high in calories but low in fiber, which can cause blood sugar levels to rise faster and lead to hunger (17). While the consumption of whole grains is associated with an increase in body weight and body fat, the consumption of processed grains is more closely associated with an increase in body fat (18, 19, 20). Examples of processed carbohydrates that are often lacking in nutrients include pasta, white bread, breakfast cereals, and other packaging materials. Instead, choose whole foods like quinoa, buckwheat, barley, oats, sorghum, and spices, and eat them in moderation.
7. Create a Sleep Schedule
In addition to making changes to your diet and exercise program, getting enough sleep every night is another important factor to consider when reducing arm fat. Some studies show that sleep plays a role in appetite regulation and can also affect weight gain. For example, a 9-person study found that one night of lack of sleep increased hunger and higher levels of Ghrelin. A hormone that stimulates appetite (21). Another small study found that participants who slept 5.5 hours a night lost 55% less weight. Additionally, they lost 60% more lean mass than those who slept 8.5 hours a night (22). Try to create a regular sleep schedule by sleeping at set times during the week, avoiding distractions before bed, and reducing exposure to stimulants like nicotine and caffeine.
8. Stay Hydrated
Drinking plenty of water every day is very important to reduce arm fat. Some studies show that drinking water during meals can increase satiety and reduce the amount of food and calories eaten (23, 24). Water can temporarily increase metabolism, a study has shown that drinking 16.9 ounces (500 ml) of water increases metabolism rate by 30% in 30-40 minutes (25 confidence). However, be sure to choose water, tea or other sugar-free drinks over sweet drinks like soda or juice. Regular consumption of these high-calorie drinks can quickly add extra calories and gain weight over time (26 confidence).
9. Weight Training
If you don’t have access to a gym or for a short time, weight training is a great way to improve your muscle tone and stay lean. Body weight training involves using the body as a form of resistance to increase muscle mass and strength. Not only is it affordable and affordable, it can also produce impressive results. ForF example, a study of 23 men found that rhythmic gymnastics, a type of exercise that used minimal gym equipment, was effective in increasing upper body strength (27). The next time you 9 best exercises, try exercising your upper body, such as the triceps, planks and push-ups, to build muscle strength and tone your arms.