If you have underarm fat, there are plenty of ways you can fight it and tone your muscles. Triceps and biceps exercises are the best way to build muscle in your arms while cardio exercises will help you lose fat all over your body. Try to eat more protein to build muscle and boost your energy levels. Cut back on sugar and empty calories as much as possible to ensure better results!
Part 1 of 3: increase muscle mass
Step 1. Do push-ups
Put on a yoga mat and get into a plank position. Bend your elbows behind you (with your arms against your body) and lower your torso until you are about 2 inches from the floor. Hold the position for a few seconds, then straighten your arms to lift your body. Repeat ten times.
If you can't get down that low, get onto your knees and do the exercise from that position
Step 2. Do inclines with the triceps
Sit on a chair or bench with your arms behind you (in line with your shoulders). Straighten your legs in front of you and bend your elbows at a 90-degree angle to lower yourself to the floor. Inhale several times, then push your arms upwards until you are completely straight, which will lift your body up at the same time. Repeat ten times.
You can also do this exercise on a yoga mat by assuming the table position and starting from there
Step 3. Try some kickbacks
Hold a weight of about 2 kg in each hand and stand with your feet apart to align them under your shoulders. Bend your knees slightly and squat slightly, then bend your elbows 90 degrees. Lower the weights from the sides of your torso down to lower them than your thighs, leaving them against your body, then back up. Repeat fifteen times.
- Extend your arms as high as possible back. Turn the palms up.
- Weights should not interfere with the range of your movements. If they are too heavy, start with lighter weights and then increase the weight until you find one that makes you comfortable.
Step 4. Do a dumbbell bench press
Lie on your back on a bench, holding a dumbbell in each hand. The palms should face each other. Extend your arms above your torso. Bend your elbows slightly and spread your arms apart at your sides until you feel muscles tightening in your chest. Slowly bring it back to the starting position. Repeat fifteen times.
Step 5. Do dumbbell punch exercises
Stand with your feet aligned below your shoulders. Hold a dumbbell in each hand. Bend your elbows against your body. Punch forward, fast, but controlled, alternating between the two arms. Continue for 60 seconds.
Start with 500g dumbbells. After a few exercises, you can increase the weight slightly
Part 2 of 3: do cardio exercises
Step 1. Start a cardio workout
To burn fat all over your body, you should do cardio exercise at medium or high intensity for at least half an hour, four to six times a week. Your goal is to burn more calories than you eat, which is why you should exercise as much as possible per day. Here are some of the exercises you could try:
- running, jogging or fitness walking
- the bike or the exercise bike
- the training circuit
Step 2. Use a rower
The rowing machine that you can find in the gym or at home will help you burn fat and strengthen your arm muscles. When using this device, you must make sure to keep your back straight and your movements smooth while maintaining a fast pace. Try to do at least twenty minutes each session for best results.
- In a 30-minute rowing session, you can burn up to 300 calories.
- If necessary, seek help from a personal trainer to show you the correct posture.
Step 3. Try high intensity interval training
It is an exercise that consists of alternating between moderate exercises and more intense and shorter activities. The fat you have in your upper arm could be the result of exercises that are not dynamic enough and this workout could be the solution. To give it a try, alternate between walking at a moderate intensity for two minutes and sprinting for one minute.
This kind of exercise is more intense than the others, but you don't do it for that long. Most of these exercises only last between ten and twenty minutes
Part 3 of 3: Eat better
Step 1. Count the calories
You will be able to tone your arms by counting calories, even as you build muscle mass. You need to burn 3,500 calories to burn 500g of fat. Write down everything you eat in a journal to help you track the calories you eat.
Step 2. Eat more protein
Protein can help you build more energy and muscle, which will prevent the buildup of fat in your upper arm. Increase your protein intake by eating lean meats, cheese, yogurt, legumes, and green leafy vegetables. Eat a high protein breakfast at least three times a week to keep your body in top shape.
For example, you could make a smoothie with protein powder to start the day off right
Step 3. Reduce sugar intake
To help your body lose fat, you need to reduce your sugar intake. It inhibits the production of fat-burning enzymes in your body, making weight loss more difficult. There are a number of ways to reduce your intake in your day-to-day life.
- Swap sugary drinks for sugar-free alternatives (like sugar-free lemon iced tea instead of your regular soda).
- Prepare low-sugar desserts.
- Avoid sweets, high-sugar breakfast cereals, and cakes.
- Drink tea and coffee without sugar.
Step 4. Reduce your calorie intake
Excess fat tends to build up in the upper arms, which is why you have to lose fat all over to lose it there too. Eliminate unhealthy, high-calorie foods from your diet and increase your intake of low-calorie foods like fruits and vegetables. Control your food portions, count the calories in your meals, and avoid the following:
- meals at irregular times