Do Arm Circles Work to Help You Lose Arm Fat?
By Nina Makofsky
, last updated March 19, 2012
The key to losing arm fat is not doing arm circles. To burn fat effectively, you have to lower your overall ratio of body fat to lean tissue by doing aerobic exercise and reducing your caloric intake. You cannot spot-reduce arm fat, but you can shrink fat cells and sculpt the arm muscles underneath. If you have health concerns, speak to your doctor before adopting a diet and exercise regimen.
While arm circles and arm movements alone do not burn arm fat, they do intensify your cardiovascular workout so that you burn more calories. Moving your arms vigorously during swimming, dancing, martial arts, running and other aerobic activity raises your heart rate higher. As a result, you burn body fat more quickly. In addition, moving your arms in circles gently tones your arm muscles so your arms appear more sculpted. Burn 3,500 calories weekly with vigorous aerobic workouts to lose 1 pound of fat every week.
Exercising your arms while raising your heart rate accomplishes two goals. You burn fat and add muscle tissue. The denser your muscle tissue, on your arms or elsewhere, the higher you elevate your basal metabolic rate, so you burn more calories around the clock. Target your arms with intense exercises such as dynamic yoga stretches, pushups and pullups. Keep moving between exercises to keep your heart rate high to maximize the fat you burn.
Several tools add resistance to your upper body so you strengthen and tone muscles while burning fat. Carefully lifting and lowering hand weights while walking, hiking or jogging targets your arm muscles. Using resistance bands, exercise balls, weighted hoops, kettle bells or barbells during your workout adds more muscle tissue. Effective moves for targeting your arms include biceps curls, triceps extensions, triceps dips, pectoral presses, bench presses and lateral raises. Keep your heart rate high by doing a circuit of ten minutes of vigorous cardiovascular activity followed by five minutes of strength training. Repeat this cycle for the duration of your workout.
Burning body fat and building muscle are only part of the equation when reducing arm fat. To attain and maintain a healthy weight and lean arms, adopt healthy eating habits that reduce your daily calories. Eat a bowl of berries and nonfat yogurt instead of a calorie-rich dessert, for example. Sip plain water in place of sugary drinks. Skip junk food, fast food and fried food, and eat fresh whole foods instead. These changes can help you trim 500 calories per day from your intake, which leads to a pound of body fat per week.