Dumbbells, or hand weights, are effective tools to use as you work toward getting rid of fat on your arms. When combined with aerobic exercise to burn calories, as well as a calorie-reduced diet, performing exercises with dumbbells can help you get slim, toned arms while losing weight all over. Since it's not possible to lose fat only in your arms, a weight-loss plan for your entire body will be most effective in helping you get rid of arm fat.
Total-Body Strength Training
Performing strength-training exercises with dumbbells for your entire body can help you get slender, toned arms. As you build muscle all over, your body becomes more efficient at burning calories, and this leads to weight loss. Two or three total-body strength-training sessions per week are sufficient for building muscle mass, with each session lasting about 20 minutes. It's important to give your muscles a day of rest in between workouts so the tissue can recover and repair.
Arm-Toning Exercises
Firm, toned arms that don't jiggle when you wave can provide a huge boost to your self-confidence. There are a variety of arm-toning exercises you can do at home or the gym to help you sculpt your arm muscles as you lose weight. Perform biceps and triceps curls with dumbbells to firm up the fronts and backs of your arms. Get slim, toned arms by doing shoulder presses that involve pushing the dumbbells above your head before slowly bringing them back down to shoulder height. Tone your forearms and upper arms by holding the dumbbells at chest level while standing. Push the dumbbells out in front of you at chest level, bring them back in, and then push them out toward the sides. Draw the dumbbells back in to your chest. Repeat this exercise and all other arm exercises 12 to 24 times.
Aerobic Exercise
Heart-pumping cardiovascular exercise helps you trim off body fat, including fat on your arms. To lose weight, you should engage in aerobic activity for at least 300 minutes per week. Choose a type of aerobic exercise that you enjoy and enlist a friend or family member to exercise with you to make getting fit more enjoyable. If you perform aerobic exercises that engages the arm muscles, you can double the rewards by burning fat and toning your arms at the same time. To do this, play tennis, go swimming or use a rowing machine.
Other Considerations
Add to your weight-loss efforts by eating a calorie-reduced diet. By cutting 250 to 500 calories per day, you can enjoy an additional loss of 1/2 to 1 pound per week. Achieve this easily by drinking water, tea or diet soda instead of regular soda or sugar-laden coffee beverages. Be sure to fuel your body with healthy foods, such as lean protein, fresh produce, whole grains and low-fat dairy.
Add to your arm-toning efforts through simple lifestyle changes. Carry your grocery bags to the car instead of pushing the shopping cart. Enjoy nice weather while working in your garden or raking leaves. Simple tasks such as these will burn calories and can help you achieve the slim, toned arms you desire.
References
Writer Bio
Mary Ylisela is a former teacher with a Bachelor of Arts in elementary education and mathematics. She has been a writer since 1996, specializing in business, fitness and education. Prior to teaching, Ylisela worked as a certified fitness instructor and a small-business owner.