How Do I Lose Arm Fat? Is the question I just answered on Quora.com.
Quora has been very helpful in showing me what people are really looking for in fitness advice, so I’ve decided to share my answer with you.
Catherine’s Answer on “Arm Fat.”
When I was trying to overcome obesity back in 2002, I did a lot of cardio and almost no resistance training. As a result, I lost muscle in my legs and arms, and I experienced loose skin starting in my late 30s. When I learned how to lift weights with proper form and technique, I was able to bring definition back to my legs and arms. When I had my fitness transformation studio, by clients were always amazed by the fact that when they trained their arms with resistance exercise they got smaller, not bigger!
Here is one way lifting makes the arms look better: If you build the deltoid muscles, which are at the top of your arms, that lifts and lightens the skin on the opposite side of your arms.
Here are my favorite exercises for defined arms:
One Arm Overhead press, Deltoid Raises, Tricep Kickbacks, Bicep Curls, Hammer Curls, Bent Over Double Tricep Extensions, and Butterfly Raises. You can find video examples of all of these exercises on YouTube, and I would incorporate them into your fitness routine two or three times per week. A sample arm day would be One Arm Overhead Press: 8 reps per arm 3 rounds. Tricep Kickbacks: 8 reps per arm 3 rounds, Bicep Curls: 8 reps per arm 3 rounds, Deltoid Raises: 8 reps 3 rounds.
Finally, it sounds like your diet is already working for you, so if you keep doing what works in the nutrition department, you should definitely see improvement in four weeks if not sooner with these exercises.