Lose weight on the upper arms with this secret!

You want to get your arms in shape? We'll tell you how you can lose weight on your upper arms and what really matters!

Defined, slender arms - that's what many women want. Unfortunately, not everyone is born with them. That's why on nice summer days the arms are hidden behind long or wide sleeves. This is to simply hide the fat pads on the arms.

But it doesn't really work out that way. And it's not a good solution in the summer either.

Don't worry, you can lose weight on your upper arms if you keep a few things in mind.

With nutrition tips and the right exercises, you can get toned, defined upper arms and say goodbye to angle arms.

Many women's magazines promise you that you will get slim upper arms immediately with 2x training and only 5 exercises. I am honest: This is total nonsense and does not work!

Doing only arm exercises will not get you there. You need to boost your fat metabolism, and there are two ways to do that: Diet and exercise. Let's take a look at this in detail.

You will now learn how to lose excess fat on upper arms!

What do slim arms have to do with fat metabolism?

You cannot lose weight and body fat specifically on the arms. If you want to lose weight on the upper arms, the kilos must fall off the whole body. Then you will also notice that the circumference of the arms becomes less.

The fact is, we have no control over where we lose body fat.

And where we put it - because that's decided by genetics. If your sister, mom and aunt have strong upper arms, there's a good chance that you will too. That doesn't mean you're at the mercy of genetics. You can fight upper arm fat with tips and tricks.

It is necessary to lose fat on the whole body, if you want to reduce the circumference of the upper arms - this succeeds

• about nutrition and
• about sports.

You need to incorporate both into your daily routine if you want to have permanently slim arms.

Particularly well suited are intense workouts like HIIT training. They greatly boost your fat metabolism.

Why you need to adjust your diet if you want to lose weight on your upper arms

You want slim arms and the first thing you think of is intensive training? That's not wrong in principle, but there is something that has even more influence on your body fat percentage: your diet!

Many underestimate the importance of nutrition. It accounts for about 70 % of the weight loss success. This is already the biggest secret if you want slim upper arms.

You get thick upper arms when you provide your body with too much energy. It stores it in the form of body fat.

A lot of energy is left over when you

• you burn too few calories because you do not exercise
• or because you take in too many calories

Most often it is a mix of both causes, which then ensures even faster to a high body fat percentage.

So, to avoid putting on more body fat, you need to rethink your diet. Sports alone are not enough if you want defined arms.

Diet tips for slim arms

Try to cut 100 to 200 calories every day at the beginning if you want slim arms.

You will hardly notice this small reduction, but over the week and months, it will be very noticeable. Do you drink two coffees a day? Then skip the sugar, and you've already saved 30 calories. There is also much Vegetables and fruits that have few calories. Like lettuce, cucumbers, strawberries, melons.

By the way, drinking a lot of water makes you much less hungry and boosts digestion. In addition, drinking water flushes out many waste products and old water deposits. Drink at least 2 liters per day.

To build muscle, the body needs a lot of protein. You can find it in fish, oatmeal, dairy products, eggs and a whole range of other delicious foods.

Avoid convenience foods and start cooking fresh. Many dishes can be cooked in less than 10 minutes. A vegetable pan with fried egg is just one of many examples.

Optimal is a Calorie deficit from 500 to 700 Calories per day if you want to see results quickly.

Get in shape: With We Go Fit*

Do you find it difficult to keep an eye on food, healthy, balanced recipes and calories? Our We Go Fit Nutrition Plan support. After all, we know from our own experience that it is often very difficult to eat right.

Especially when it comes to recipes, you can quickly reach the limits of your creativity. That's why it's worth making a cooking plan. It's best to plan what you're going to eat for a week in advance.

A conscious diet will not only bring you closer to your dream figure. You will also change mentally. If you eat healthy, you'll be in a better mood and have more power.

So that you can succeed, you can take part in our We Go Fit Program Create your personal nutrition plan. You choose the category "Lose weight" from four plans.

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Avoid these foods if you want to lose weight on your arms

Starvation is not a good idea at all. Who gives up too much, he loses motivation and strength for training.

However, what you should definitely do without

• Sugary foods and drinks - a bite occasionally is allowed, but reduce sugar as much as possible
• Alcohol behaves like sugar
• Salty foods - they cause our body to store water
• Eat white flour - Go for whole grain products because they are filling longer and provide important fiber

Small sins are allowed in between and are perfectly fine, as long as the bite of chocolate doesn't turn into a whole bar.

Why do I need to build muscle if I want to lose weight on my upper arms?

So you can't specifically lose fat on your arms. But there are exercises that help you build muscle. And these muscles ensure that your basal metabolic rate is higher and the fat gives way to muscle.

By the way, the basal metabolic rate becomes higher because the body needs a lot of energy to maintain the muscles. In addition, strength training is wonderful because you benefit from the afterburn effect.

This means that the body uses more energy than usual one hour after the workout.

All exercises that build muscles in the triceps and biceps will help you get slimmer arms. So if you want to lose weight in the upper arms, don't be afraid to build muscle.

You won't get huge muscle mountains like a bodybuilder - especially not as a beginner. So don't worry. If you want to read up on it, check this out: "This is what women need to know about muscle building!“

What exercises help build muscles in the arms?

Diamond push up

But the ultimate exercise for toned arms are Diamond Push ups. They are also called triceps push ups. However, this exercise is not suitable for beginners. You need a lot of body tension and strength in your arms.

Of course, traditional push-ups are also very effective. If you can't do that, you can do in drop by our tutorial for beginners. Here you will learn how to do your first push-ups.

For Diamond Push Ups, place your arms in front of your body. Form a diamond shape with your hands. Thumb to thumb and index finger to index finger.

Tense the body and do push-ups. Most people can't do more than 5 at the beginning. You just have to keep at it and you will soon notice improvements.

Triceps Dips

For this exercise you need an armchair, a weight bench or a coffee table. If you want to lose weight on the upper arms, you should do this exercise regularly.

• Grab an armchair or coffee table. Place your palms on it with your fingers facing you.
• Angle your legs and stretch your arms through.
• Now lower your body down, bending your arms to do so.
• Go so deep that your butt almost touches the floor. Just before that, push yourself back to the starting position.

By the way: You may only push through with the strength of your arms. Helping with the legs is prohibited.

Bye bye angled arms: these exercises will help!

Arm circles

If that's too easy for you, feel free to pick up a light weight.

• Stand up straight.
• Tighten the abdominal muscles and stretch the arms to the right and left sides.
• Now start drawing small circles in the air.
• Let the circles get bigger and bigger. Do this exercise for at least 30 seconds before taking a break and shaking your arms to loosen up.

Military Planks

Military Planks are a pretty effective upper arm workout. You also strengthen your abdominal muscles. Exhausting - but worth every effort.

• Lie down on the exercise mat.
• Angle the arms and place the elbows under the shoulders.
• Push your upper body away from the mat until your body forms a line. Tighten your abdomen so that you do not form a hollow back.
• Now lift the right hand off the mat and place it under the shoulder. Push the elbow through and straighten the second arm. You are now in full plank.
• And off you go again to the starting position. To do this, put down one elbow after the other. Push your arms through again until you are in a full plank and repeat the process.

Triceps stretch with dumbbell

You can make this exercise easier or harder depending on your fitness level by using more or less weight.

• Stand up straight.
• Take a dumbbell and place your arms behind your head.
• The elbows point outward.
• Now press the weight over your head and then slowly lower it back down to the level of your shoulder blades.
• Very important: Clasp weight tightly and do not use too much!

For whom these exercises are too difficult, you can also use therabands to help you in the beginning. A simple but effective exercise is this one.

• Take this into your hands.
• Stretch your arms above your head.
• Now pull the tape evenly with both hands.
• Important: The tape always remains above the head and the tape on tension.
• Hold the position for a few seconds and then release.

How weights help to get slim upper arms

You see: training that targets the arms is your friend. :) Do it regularly to build muscle if you want to lose weight on your upper arms. And don't be afraid to reach for the dumbbell.

Even if the weights turn out to be a bit heavy, you don't have to be afraid of muscle mountains. Because we women have little testosterone in the body. And that is significantly involved in muscle formation.

The weights ensure that your fat burning is boosted and that the metabolism improves. You can use them to specifically build muscles on the arms and thus define them.

Beware of being too ambitious. You should be able to do 12 to 15 repetitions with a dumbbell. If it is less repetitions, then take less weight. If you can do 15 repetitions without problems, then add a little weight.

Check out these effective dumbbell exercises!

Why you should not neglect endurance training

To really get your metabolism going, you should also do endurance sports (cardio training). This includes

• Jogging
• Nordic Walking
• Hiking
• Swimming
• Cycling
• Inline skating
• a fast walk
• or even dancing.

During cardio training, you activate your carbohydrate stores and consume carbohydrates particularly well. With a moderate pulse between 100 and 130 beats per minute, you stimulate the fat metabolism particularly well.

However, moderate endurance exercise is not done in 5 minutes, so for you to notice an effect, it's about staying in that heart rate zone for longer. Plan at least 30 minutes of moderate exercise - preferably 2x per week.

This is how you start running as an unathletic!

Last option: liposuction or upper arms tightening

Fat deposits that do not want to disappear despite exercise and dietary changes can be surgically removed with liposuction.

However, this method should only be used if nothing else really helps. Often, only local anesthesia is used for such procedures - general anesthesia is usually not used. The costs for this vary from state to state. And of course the amount of body fat removed also plays a role.

However, a look at a few plastic surgeon websites quickly reveals that if you want to lose weight with liposuction on your upper arms, you'll have to shell out a four-figure sum.

If someone loses weight through a lot of exercise and dietary changes, then something remains: the skin. These sagging skin folds are removed during an upper arm lift. It is not possible to get rid of them with sports, because skin does not regress.

Frequently asked questions about losing upper arm fat

How to get thinner upper arms?

If you want thinner upper arms, you need to do more than exercise. This includes, among other things:

• Control calorie intake: A balanced diet and healthy calorie deficit will help you burn upper arm fat and lose weight. Avoid dieting too much, you will get elbows.
• Muscle building: Focus on targeted muscle building in the arms to prevent winkles. This includes push-ups, biceps curls, triceps dips and the like.
• Cardio Training: You will also tone your upper arms if you do endurance training. Jogging, cycling, inline skating, swimming are good options.
• Patience: If you want to lose weight on your upper arms, you need patience. It won't work overnight. It is important that you stay on the ball and do not give up too quickly. Stick to a sports and nutrition plan. Have it drawn up for you if you are not familiar with it.

How long does it take to get rid of fat arms?

It all depends on how corpulent you really are in the arms. If you are very heavy, it can take a year to reach your goal. If you have only a few kilos too much, you will get toned arms after a few weeks if you stick to diet and exercise.

Get a training plan if you really want to get started. Ideally, you'll find a trainer who is a sports scientist and nutritionist. He can adapt the diet to your sports program, so you will see results very quickly.

What kind of diet for thin arms?

If you want to define your arms and lose weight, a healthy and balanced diet is essential. Drink plenty of water to boost your metabolism. Go for whole-grain rice, whole-grain pasta and protein-rich foods like eggs, lentils, chicken meat or lean curd.

You should also eat a lot of vegetables. They are low in calories and stimulate digestion. The fiber satiates for a long time and prevents cravings. Vegetables and low-sugar fruit provides your body with important nutrients, which boosts fat loss.

Why do I get such thick upper arms?

Overweight arms are most often caused by being overweight. When your body stores too much body fat, the skin tissue is stretched. The result: the skin hangs down. Angle arms also occur when you have lost a lot of weight in a very short time.

However, there is also a condition that you should not ignore: lipedema on the arms. They are characterized by bilateral thickening and swelling. The upper arms are sensitive to touch and ache. In most cases, not only arms but also thighs are affected.

Our conclusion

If you want to lose weight on the upper arms, you need to adjust your diet and start exercising. Starvation or extreme training is not the solution. You have to consider body fat loss as a long-term project, only then you can lose weight permanently.

Building muscle helps burn body fat and increase basal metabolic rate in the long run. So here goes: Grab a wooden spoon and the workout mat to get closer to your dream.

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