How to Lose Weight in the Arms Without Gaining Muscle
When losing weight it's common to want to target specific areas, and while many people feel they need to focus on their stomach, thighs or lower back, arms can also be a problem area Spot reducing fat from certain body parts via exercise is impossible, according to exercise physiologist Michael Carrera However, you can burn fat from your whole body, which makes your arms leaner in the process
Reduce your daily calorie intake by 500 to 1,000 You need a calorie deficit of 3,500 to lose 1 pound, meaning a daily deficit of 500 to 1,000 will result in a loss of 2 pounds per week -- a safe amount to lose according to MayoCliniccom You can't build muscle while in a calorie deficit, adds bodybuilder and nutritionist Dr layne Norton For muscles to grow you need an excess of calories, so you needn't worry about gaining muscles
Perform at least 75 minutes of high-intensity or 150 minutes of moderate-intensity aerobic exercise every week, advises the US Department of Health and Human Services This is the minimum amount needed for weight loss and optimal health, though to speed up weight loss you can go as high as 150 minutes of intense or 300 minutes of moderate exercise a week Use cardio machines at the gym, join a circuit or dance class, play sports, jog, walk, swim or cycle for your cardio
Train with weights twice a week While you may think weight training is only for people who want to get bigger, it also boosts your metabolism and accelerates weight loss, notes MayoCliniccom While it's highly unlikely you'll build any muscle while in a calorie deficit, you may wish to focus on your lower body and avoid any direct arm work Base your workout around squats, lunges, leg machines and core exercisesAs a result, your body fat will decrease and youll look leaner at the same weight.
- Ask a qualified trainer to help you with any exercises you're unsure of
About the Author
Mike Samuels started writing for his own fitness website and local publications in 2008 He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International