You had these weight goals and you are killing it, the reading on the scale is amazing! Only you are losing weight but arms still fat!
You must be surprised because surely weight loss should be uniform to some extent, right? This article reviews reasons for losing weight but arms still fat and also give great tips for fixing this.
REASONS YOUR ARMS ARE FAT
1. YOU AREN’T DOING ENOUGH ARM EXERCISES
Maybe the reason you’re claiming that you’re losing weight but arms still fat is that you’re not specifically training your arm muscles.
Your arms, just like any other body part, should be trained individually. Training the arms with other larger muscles makes your arm muscles to be neglected.
To fix this, set a specific day to train your arms. Do workouts such as bicep curls and tricep extension to specifically target the muscles in your triceps and biceps.
2. NOT EATING ENOUGH PROTEINS
Proteins synthesize all your body muscles making your body fat to be distributed proportionally.
Additionally, the one-two punch of foods rich in proteins helps reduce cravings while boosting satiety hormones which helps in long run weight loss.
Proteins also boosts your metabolism rate. So, if you’re not eating enough of it, you are denying yourself of the above benefits.
To fix this: Incorporate both animal and plant-based proteins in your diet.
3. YOU AREN’T DOING ENOUGH CARDIO
Maybe you are not pushing harder when it comes to cardio.
How much is enough?
According to the research conducted by the U.S. Department of Health and Human Services, you’re recommended to do at least 75 to 150 minutes a week of vigorous cardio aerobics or, 150 to 300 minutes of moderate-intensity workout a week, to realize substantial weight loss in every body part.
So, if you are doing less than this, it might be the reason you are losing weight but arms still fat.
How to fix this: Specifically target cardio workouts such as cycling, boxing and running while holding the treadmill. These workouts require you to engage both your arms hence burning more calories.
4. NOT DOING STRENGTH TRAINING
Working out without strength training is like doing zero work.
According to the American Heart Association, it’s better to incorporate strength training at least twice a week.
Strength training helps build muscles which torch calories leading to reduced fats in the arms. You can either use your body weight or weights from dumbbells and resistance bands to train your muscles.
Work with your fitness trainer to recommend the best resistance training workouts for your arms. It’s good to start slowly and continuously adjust weights based on your fitness level.
5. YOU’RE HAVING TOO MUCH STRESS
Feeling frazzled? This might be the cause of you losing weight but arms still fat.
Stress leads to the production of cortisol hormone which increases your appetite levels. Consequently, you end up gorging on foods such as milkshake and French fries.
The result? The calories you accumulate end up being stored in areas such as your arms and belly fat.
Excess cortisol can also reduce your muscle mass and slow down your metabolism rate.
To fix this: Avoid stress by spending time with friends and family, laugh often and keep a diary.
6. TESTOSTERONE FACTOR
Testosterone affects the ability of your body to build muscles.
If the level of testosterone in your body reduces, you’re likely to store excess fats in areas such as your arms making them appear bigger.
According to the American Urological Association, old age (60 years and above) heightens your risk of reporting low testosterone levels.
Factors such as lack of sleep, stress and unhealthy lifestyle habits lower your testosterone levels.
To fix this: Seek medical attention so the low testosterone is reversed.
7. LACK OF ADEQUATE SLEEP
Losing weight but arms still fat is linked to lack of enough sleep.
Sleep hampers your weight loss goals. This is because when you don’t sleep, you might engage in unhealthy snacking making calories to be stored in parts such as arms.
To fix this: Get adequate sleep of 7- 9 hours a day. Have a defined sleeping pattern where you sleep and wake up at exact times even at weekends. Also, avoid bedtime distractions such as using phones.
CAN YOU LOSE BODY FAT BUT STAY THE SAME WEIGHT?
It’s possible to lose fats in your body without seeing any changes on the scale.
The reason is that you’re losing fats and at the same time, you’re gaining muscles. Gaining muscles replaces the weight you’ve lost making you think you’re not losing any weight.
DOES ARM FAT GO AWAY AS YOU LOSE WEIGHT?
Arm fat ultimately vanishes but according to research, you have to focus on building your arm muscles first.
Therefore, do resistance training workouts to burn more calories in your arms which will eventually lead to loss of fats. As a result, you’ll not only see a thinner arm but also a toned, well defined and sculpted one.
Up for a challenge? Try exercises such as bicep curls and tricep extensions five times a week to engage your arm muscles.
EXERCISES TO GET RID OF ARM FAT
If you want to look good in those tank tops and short-sleeved t-shirts, make these exercises your best buddies!
Pushups is like a triple espresso for your arms. It challenges muscles in both upper and lower arms.
Pushups help get rid of flabby arms in the process of pushing up and down a yoga mat.
If you can’t do the standard pushup, modify your pushup by placing your knees on the ground.
2. BICEP CURLS
Bicep curls are weight training exercises that engage muscles in your upper arm and lower arm (brachialis and brachioradialis)
Ready for a challenge? You can use dumbbells, kettlebells, resistance band and cable machines to realize strength and definition in your arms and also in burning more fats.
3. SIDE PLANK WITH DUMBBELL RAISES
Side planks aren’t everyone’s cup of tea but they are definitely go-to exercises if you want to burn more fats.
These exercises with dumbbells will make you say goodbye to both arm and belly fat.
4. DIPS WORKOUT
Looking forward to a leaner arm? Add dips to your workout routine.
Dips target muscles in your triceps, anterior deltoid and pectoralis muscles.
You can either use a study chair, a bench or parallel bars.
5. CHEST PRESS
Chest press mostly works the muscles in your underarm burning more fats.
All you need is a workout bench or a mat and two dumbbells to effectively perform this workout.
You can press more weights to engage the muscles in your arms.
6. VARIOUS CARDIO
Cardio is still the king when it comes to doing away with that fat arm.
Duke university research notes that people who do cardio lost twice as much weight as people who engaged in resistance training.
Do a variety of cardio such as biking, use of elliptical trainer and boxing.
The above are the reasons you are losing weight but arms still fat. However, you should remember that weight loss is a gradual process.
Maybe it’s too early to ask some questions. Take it slow. Different people realize weight loss results at different times based on their fitness levels. So, patience sometimes is the key.[related_posts_by_tax posts_per_page="4"]