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Exercise will help but you will also need to make some other changes in your life in order to remove the fat from your arms fast. to remove the fat that is stored on your arms, you need regular exercise that will tone the arm muscles. But you need to take care of what you eat.

Even though the main causes for stored fat on the arms are bad nutritional habits and lack of physical activities, but it also can be caused by low level of testosterone. It is a hormone that keeps you feet and if your organism can’t produce the needed amount, there is a great possibility you will get fat arms. Low level of testosterone in women can be a result of stress, lack of physical activity, lack of sleep and increased level of estrogen.


You need more leafy green vegetables, protein and complex carbohydrates. Stay away from processed and salty food and juices with high level of sugar.


Every time you want to lose weight you need to burn more calories than you take in. this rule also stands here. But do it step by step to avoid health complications.

Good breakfast is a key if you want to lose weight. Don’t skip the most important meal of the day. Eat large breakfast that will speed up the metabolism and keep you full to dinner, you will not even need a snack.

Eat less and more often
When you eat small meals more often you will not feel hunger during the day and prevent overeating at night.

Proteins before and after exercise
When you exercise there is a possibility to lose the muscle mass with the fat. Protein rich snacks an hour before and after exercise will feed your muscles with quality nutrients.

You need at least 8 glasses of water a day to keep your body hydrated. It will also suppress the appetite and improve your digestion.

Cardio exercise
Cardio is the best type of exercise if you want to lose fat. This kind of exercise also improves the health of the cardiovascular system, improves pulse and at the same times uses a lot of energy and burns fat. Start with 15 minutes and then slowly increase the time of your workout. Swimming, running, hiking, riding a bike, and similar are the best choice of cardio.

Push ups
Pushups are the most effective exercise to get rid of arm fat. You can start with pushups on the knees and then after you achieve a routine you can do the pushups on the feet.

Twisting the arms
This is also a good exercise that will help you lose arm fat. Stretch your arms in front of you with the palms faced to the floor. Then turn the arms so that the palms face the ceiling. Then back to the floor again.

This is another exercise that will help you to burn arm fat. Stretch your arms in front of you parallel to your shoulders.  Then stretch them back as back as you can and back and make them one in front of another like scissors. Repeat as much as you can.

Standing pushups
Place your hands on a working surface and step back. Standing on your feet make as much push ups as you can, so that your elbows reach to the surface.

Weight lifting
There are so many different exercises that you can use weights to strengthen the muscles of your arms. You can go to the gum and or do it at home; you can check with the instructor or find some tips on the internet.

Two times a week yoga practice is effective way to get rid of arm fat. Yoga strengthens the arms as well as your body and makes your arms look fit and elegant. Try it.



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