Have a fitness plan it helps your arms to be firmer and stronger, but will do very little to eliminate fat. According to the American Council on Exercise, localized fat reduction is not possible; Strength exercises help your muscles to be firmer, but do not burn fat on your arms. By reducing your caloric intake and doing aerobic exercises you can reduce your body's percentage of fat in general, which will improve the appearance of your arms.
Perform aerobic exercises daily to burn fat. The Centers for Disease Prevention and Control (CDC) recommends doing at least 150 minutes of moderately intense cardiovascular exercise a week, such as fast walking, or 75 minutes of intense cardiovascular exercise, such as playing basketball or swimming. Five minutes of vigorous exercise equals 10 minutes of moderate-intensity cardio. Therefore, you can do 10 minutes of vigorous cardio or 20 minutes of moderate exercise.
Perform strength exercises to model your triceps. The triceps are the muscles on the back of your forearms. Make triceps extensions, stretch cables, tricep extensions on your head or dipping between benches. Do six to twelve repetitions in sets of two to four for two different exercises of your choice. Give your muscles at least two days to recover from the workout and repeat it three times a week.
Shape your biceps with weight training. The biceps are the muscles in front of your forearm. Shaping your biceps and triceps improves the appearance of your arms, even if they have some fat. Perform exercises such as curl with dumbbells or hammer or concentrates. Perform three to six sets of 6 to 12 repetitions for muscle growth. Exercise your biceps three times a week on non-consecutive days.
Reduce your calorie consumption. According to the CDC, people who lose 1 to 2 pounds (0, 45 to 0, 9 kg) of weight per week are more successful at preventing the recovery of lost weight. One pound (0.45 kg) of weight equals 3. 500 calories, therefore, you have to reduce 500 to 1000 calories from your daily consumption to lose 1 to 2 pounds (from 0.45 to 0.9 kg) of weight every week. By reducing your overall body fat level and increasing muscle mass, the sagging of your arms will be replaced by well-toned muscles.
Perform physical training for your entire body. Shape the muscles of your chest, abdomen and legs to increase the rate of your resting metabolism.
Eat lean proteins such as those found in salmon, complex carbohydrates such as whole grain pasta or rice, fresh fruits and nuts, and choose foods with whole ingredients.Avoid baked or instant foods, as well as sweets, which are often high in calories, sodium and sugar.