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How to Lose Arm Fat

We’d all like our arms to be taut, toned and jiggle-free, but the reality tends to veer to flabby, flaccid, and jiggly. So learn how to lose arm fat from a pro.


By Sharon Feiereisen, Reader's Digest

Embrace muscle

Don’t be afraid of weights. After all, muscle burns more calories than fat. Do you want to know how to lose arm fat? Start with dumbbells, says Dede Lagree, who has worked with Angel Elsa Hosk and is the owner and head trainer at Lagree Fitness Studio. For Lagree’s arm-toning workout, choose a pair of dumbbells that you can safely lift at least 20 times. But pick a weight that challenges you: Your arms should feel that 20th rep! Don’t have dumbbells? Substitute soup cans or water bottles, Lagree says. Check out all the great body changes you get from lifting.


Bicep curl

So, here’s how to lose arm fat: Stand holding the dumbbells at your side, palms facing forward. Your posture and form is important, so keep your back straight and chest up. Lift your arms straight up until they’re at a 90-degree angle to your trunk. Now curl the weights to your shoulder as you count to three, then straighten to a count of three. Lagree recommends doing three sets of 20 repetitions. Don’t miss this 15-minute strength training routine that works your whole body.


Shoulder press

Stand with feet shoulder-width apart with a dumbbell in each hand. Hold the weights at your shoulders, palms facing the ceiling. Press weights straight overhead, keeping shoulders down; lower weights back to shoulders. Lagree recommends doing 20 reps.


Triceps push-back

With a dumbbell in each hand, stand with your feet a few inches apart, knees slightly bent, and hinge forward at the hips. Keep your arms parallel with your trunk, palms facing back. Lift your arms straight back as you slowly count to three; pause, then conunt to three as you return your arms to your side. Lagree recommends doing 20 reps.


Plank ups

In a high plank position—palms flat on the floor beneath your shoulders, arms straight. Ease down on to your left forearm. Then, ease down your right arm until you’re in a forearm plank. Now push up with your right hand and then your left to return to a high plank. Repeat, alternating which side you lower first with each rep.” Lagree recommends doing two sets of ten reps. Another workout worth trying: these 9 resistance band exercises that will work your entire body.


Lateral arm raises

Last but not least for how to lose arm fat: Stand with your feet together and a dumbbell in each hand, palms facing inwards towards your body. With a slow and controlled motion, raise your arm out from your sides until they’re parallel with the floor. As you exhale, slowly lower your hands back to your sides. You should be able to see your hand in your peripheral vision, says Lagree: Your arm isn’t directly out to the side, but slightly forward. Lagree recommends doing two sets of 10-12 reps on each side. Next, find out the 14 things that happen to your body when you begin a strength training workout.
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