Content

• Steps
• What do you need

Women are always looking for a way to reduce the fat on their arms and make them fit. Losing weight in hands alone is not possible, because our body itself chooses in which places to store fat, and in which to spend it. The most effective way to make your arms slim and fit is through proper nutrition and exercise for each muscle group in your arms. The fat content of the arms will decrease if they have muscles that will make the arms tighter. The more muscle mass you have, the more fat your body burns, giving your arms a tighter look. In this article, you will find some tips on how to reduce your arm fat.

Steps

1. 1 Eat foods that are high in protein and contain slow (complex) carbohydrates, healthy fats, fruits and vegetables. This diet will help you build muscle and burn fat at the same time. Protein, beans and legumes can help reduce hunger and you won't overeat.
   • Protein foods: fish, turkey, chicken, egg whites and cottage cheese.
   • Slow (complex) carbohydrates and fast (simple) carbohydrates, which increase blood sugar.The healthiest carbohydrates are beans and legumes: black beans, beans, and lentils. Carbohydrates, which increase blood sugar, should be eliminated from the diet: All white grains and whole grains - bread, rice, pasta, and potatoes.
   • The healthiest vegetables are those with the most vitamins and minerals and the least amount of starch, such as kale, spinach, broccoli, mustard leaf, and other green leafy vegetables.
   • Healthy fats help the heart and the absorption of nutrients by the body. Olive oil, avocado, coconut, and walnuts are all healthy fats.
   • Fruits are best avoided as they are high in sugar.
2. 2 Eat an hour and a half before exercising so that you have enough energy to exercise. If you don't eat, you will feel tired and weak, which will affect the productivity of the session.
3. 3 Do strength training 2-3 days a week.
   • Do exercises that involve lifting weights on different muscle groups in your arms: biceps, triceps, and shoulders.
   • Use light, medium, and heavy weights to exercise to target the different fibers in your arms.
   • Change your arm exercises every 2 weeks to avoid doing the same exercises all the time. Exercise results will be better if you use different muscles with different weights.
4. 4 Add cardiovascular training 2 times a week to help burn fat. Swimming, for example, is the most effective form of cardiovascular exercise for burning fat.
5. 5 Drink a protein shake instead of a post-workout meal. The muscles of the arms will need proteins in the next 20 minutes after training, and proteins in liquid form will be digested much faster than normal meals.
6. 6 Eat more often, in smaller portions, not less often, but more. Eating frequent meals will help your body recover faster from exercise while keeping your blood sugar low. You will overeat less often if you eat smaller meals more often.

What do you need

• Protein
• Green vegetables with leaves
• Beans and legumes
• Healthy fats
• Dumbbells
• Protein shake