June 4th, 2010 
Lisa Paule A lot of people have arm fat that makes their arms look unattractive because of the extra skin that seems to be dangling. This extra fat around the arms can make one feel self conscious and uncomfortable, and be choosy about the clothing that they wear so that it hides the arms. I am here to say that it is possible to lose the extra fat around your arms.
You may be thinking of arm exercises that you need to do to reduce the fat under your arms, but before we get to that I want to look at overall weight loss. If you have big, flabby arms, chances are that you are overweight, and the best thing would be to start by looking at nutrition and overall body exercises, which will then be complemented by arm exercises that will tone the muscles around your arms.
To achieve success on losing weight around your arms, you need to incorporate exercise on a weekly basis. If you have never exercised before, start with the following low impact program:
- Start slow and ensure your doctor clears you off before you start. You can start with 15 minutes cardio and increase your time and intensity as your body gets used to the exercise.
- As with the cardio, start with light weights because you want to increase the muscle resistance. You want to be able to do more reps with lighter weights because you will burn more calories than doing fewer reps with bigger weights which will actually build muscle. I recommend light weights, but hey should not be so light that it defeats the purpose of the exercise.
- Vary the program as time goes on, or your body will get accustomed to the same workouts. Vary the type of cardio that you do and introduce strength training to your workouts.
- Losing weight and keeping it off is an ongoing process. You will need to make a commitment about the time that you will devote to exercise every week.
- As you plan your exercise, so you should plan your nutrition and focus on eating healthier.
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Ok now that we have covered the basic exercise program, lets go back to what exercises you can do that focus just on your arms. Do keep in mind though that you cannot spot reduce an area.
- Push-ups are an excellent way to tone your whole arm. They are a great strength training exercise for the arm, but they can actually benefit your weight loss efforts.
- If you are just targeting the biceps and triceps, dumbbell curls will exercise your biceps and the dumbbell kickbacks will exercise your triceps.
- Chair dips are also a great way to exercise your triceps and they are great because you can do them anywhere.
There are a lot more exercises that you can do, but the best recommendation from me is to do total body exercises that will engage more muscle groups and burn more calories, and you will lose weight even in your arms. That is the best way to start.
Nutrition and healthy eating cannot be over emphasized for a healthy weight loss. Make sure you incorporate these healthy foods for weight loss the next time you go shopping. Here is is a post you will enjoy on Vegetables And Fruits on burning fat and losing weight.
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