How to lose arm fat in only 21 DAYS

Your arms are fat, flabby, and that makes you uncomfortable and limits your clothing choices, it can even lower your self-confidence or mess up your upper body shape.

Lucky for you this challenge will help you lose that extra fat in just three weeks.
But this challenge serves you will, only with the right food diet.

As you continue reading I will provide you with the workouts, you need to achieve this challenge goal and lose those extra fat layers on your arms and at the end, I will give you healthy lifestyle tips to help you lose those fat layers in no time.

First, let me give you some information about your arms and the main causes of arm fat.

1- the arms in a nutshell

The arm is a group of muscles, that are connected and work together to allow you to perform all sorts of motions and tasks.

The arm is composed of your upper arm the part from your shoulders to the elbow and forearm the part of the elbow to the wrist.

The upper arms contain five muscles the Biceps brachii, Brachialis, Coracobrachialis, Triceps brachii and Anconeus.
The Forearm contains three layers of muscle.

2- fat and flabby arms causes

There are lots of causes that make your arms become flabby and fat.
Here’s a list of the main causes:

– Obesity:

If you are already overweight because of lack of exercise or bad food habits, so that’s your main reason for having flabby arms because fat increases with every bad unhealthy meal you take and that fat must be stored same where and the arms are a common place to store that extra fat.

– Genetics:

I know this may sound crazy, but yes flabby fat arms can be a genetic problem.
Just observe your family elder and younger if they too have a chubby arm.

– poor muscle tone:

Poor muscle tone or just hypotonia can cause fat arms, you know that

if you have a healthy weight and flabby arms at the same time.

After knowing all the necessary information about your arms and fat causes, now lets dive straight in the challenge exercises and how to perform them correctly.

3- the workouts

Warm-ups:

Warm-ups are necessary before any physical work, it prepares your heart for an increase in activity, prepares your muscles for stretching, Increased the delivery of oxygen and nutrients to your muscles and l reduce risk of injury during the hard exercises.

1. Arm Circles :

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• stand straight with your feet shoulder-width apart.
• slowly swing your arms forward in a circular motion for a minute.
• now make the same motion but backward this time for another minute
• continue this forward-backward motion for 5 minutes

2. Shoulder rolls :

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• stand straight with your feet shoulder-width apart.
• Now roll the shoulders forward 10 times.
• roll the shoulders backward 10 times
• continue this forward-backward motion for 3 minutes

3. forearm warm up:

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• grab a ball( a ball like the stress balls) in your hand and start squeezing on it and hold for 2 seconds and release.
• keep squeezing and releasing for 3 minutes for each hand.

4. Arm twists exercise:

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• stand straight with your feet shoulder-width apart.
• Raise the arms up to your shoulder-height.
• With elbows bent bring your hands to your head and touch it with your fingers hold for a second go back to the start position

that was some warm-up exercise, you need to perform to avoid injury and now let’s start with the real deal, the exercise of the challenge

5. One-Arm Press

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An easy but effective exercise, that requires no equipment, it targets the fat in the back part of your arms (the triceps), help strength and stability of your shoulders.

How to do it :

• begin by lying on your side and grab your waist with the hand you’re lying on.
• place your other hand on the floor with your finger open.
• now push slowly on your arm to lift your upper body off the ground until your arm is fully extended and hold for 2 seconds.
• slowly lower yourself to the start position.
• switch to the other side and repeat the same instructions.
• do 3 sets of 20 repetitions for each arm.

6. Counter push ups

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Similar to the regular push-up but instead of focusing on your chest muscles the counter pushups focus on the triceps and shoulder muscles and helps you lose fat

and give you strength and reduce the flabby arms.

For this exercise, you are going to use a chair or a workout bench.

How to do it :

• stand straight, about 10 to 15 centimeters away from the bench while keeping your feet close.
• place your arms on the bench, start the push ups by lowering towards the bench and back up.
• perform 5 sets of 12 to 15 repetitions.

7. Alternate hammer curls

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Alternate hammer curls and exercise will help you lose weight in on your biceps and help you to build strong muscle.

For this workout, you need a 2 to 5 kilograms dumbbells.

How to do it :

• while standing straight with the feet at hip width, grab a dumbbell in each hand.
• now slowly start lifting your left arm, bringing the dumbbell toward your left shoulder until your hand is fully folded at the elbow and hold a second.
• start lowering your left arms while start lifting the right one to the left is fully extended and the dumbbell in your right hand nearly touches your right shoulder.
• continue alternating the motion between your left and right arms slowly for 3 sets of 15 repetitions.

8. Dips triceps

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Exercise requires a workout bench or just a normal chair to do.

It targets your biceps but engages your forearms too.

How to do it :

• position the beach behind you, stand straight with your feet close together.
• lower your butt down and put your hand on the bench. Your butt should be at the same level as the bench and your knees bent at 90-degree angles. This is the start position.Now start slowly lowering your butt down to the floor and bending your elbow toward the ground.
• when you are at the lower position, hold second and start lifting yourself back up to the start position.
• Do 3 sets of 12 to 15 reps.

4- the challenge plan

week one :

For the first week, you are going to perform three sets of every one of the 4 exercises every day with 10 seconds rest between sets and 30 seconds between exercises.

Week two:

You are going to perform the same routine of the first week while adding another set to each exercise.

Week three:

In this week the magic happens and by magic, I mean the torture.

You are going to perform the same routine as the other weeks but with doing six sets of 25 reps for each exercise.

N.B : Sunday is a rest day every week.

5- tips to help you achieve the target

• Eat a high-protein, fibers and low calories foods.
• cut the junk foods and sugary drinks.
• drink more water specially before meals by a half-hour.
• Eat your food slowly.
• do more cardio exercise
• give your body the proper rest every day.

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