How Do I Tone Up And Lose Fat Under My Arms?
Strengthening your arms and building muscle is easier than you think! This article will explain all the
important weight loss and fitness concepts for getting lean, athletic looking arms.
Follow these simple tips and tricks and you will have the arms you’ve always dreamed of in no time!
First, it is important to understand the anatomy of your arms. Your arms are comprised of three major muscles –
the triceps, biceps, and deltoids.
It is important to build all three of these arm muscles in order
to get lean, ripped arms. Starting a strength training routine is critical if you want to get rid of unnecessary
flab. If you have never worked out consistently, I suggest starting a beginner strength program.
These programs will often focus on helping you to build a solid strength base by incorporating many compound
movements. The squat, bench press, deadlift, row, and pullup are some of the best exercises for building arm
strength and overall muscle definition.
While you should focus on compound exercises, you can also throw in isolation exercises for your arms. For your
triceps, try exercises like dips, tricep pushdowns, tricep kickbacks, and lying tricep extensions.
Your biceps will benefit from exercises like bicep curls, preacher curls, concentration curls, and hammer curls.
For your shoulders, exercises such as shoulder presses, cable flys, and lateral raises are great.
While your strength program is important, you need to realize that you can’t reduce fat from only one area of
you body. Fitness professionals call this myth “spot training”. The only way to get rid of fat under your arms is
to reduce your overall body fat percentage.
Combining a strength training program with a solid nutrition plan is the best way to do this. To learn how many
calories your body needs, calculate your basal metabolic rate and activity level (this can be done using a simple
Once you have this number (your maintenance calories), you should subtract 20-40%. Because your maintenance
calories are the number of calories your body needs if it were laying around all day, decreasing your calories will
ensure that your body starts using fat as fuel.
For example, if you require 2000 calories a day to maintain your current weight, you could decrease them to 1400
(30% subtracted) to lose weight. It is recommended that you do not go lower than 1200 calories a day and that you
gradually decrease and lose your calories.
Use all the tools you have available – like free calorie counting websites, fitness classes, personal trainers,
and your family and friends. Keeping your motivation in mind each day will help you stick to your goals and
program. Whenever doubt or negativity sets in, just remember that nothing worth having comes easy.
Hopefully this article has helped you understand a few of the most important weight loss and fitness concepts.
Keeping these in mind during your next exercise and nutrition program will help you get the most out of it and
decrease the fat under your arms. Work hard, stay consistent, and you will get the body you’ve always dreamed