Unfortunately, it is impossible to lose weight only in one specific area. Michael Baa, celebrity trainer and BlazePod ambassador, notes that reducing arm fat requires a holistic approach.
Incorporate arm exercises into your workouts. Michael Baa recommends doing full-body strength exercises three times a week when starting out. Add simple push-ups, dips, and rows that work multiple muscle groups.
Create a calorie deficit. TikTok’s Kiana (@kiana.dez) said she was able to lose weight through a calorie deficit and rigorous upper-body workouts, almost to the point of failure. Prioritize high-protein foods (such as chicken, fish and legumes), add fiber-rich foods (vegetables, whole grains), and eat healthy fats such as nuts and avocados in moderation.
Strength training. It is important to work with dumbbells and your own weight. These exercises will help build lean muscle mass in the arms. Muscle tissue burns more calories even at rest. The trainer also recommends performing complex exercises for the upper body. These include shoulder presses, chest presses, and rows that work multiple muscle groups at the same time.
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