Got Arm fat?
If you're looking to target your arm fat in the gym, incorporating strength training and cardio into your workout routine can help you achieve your goals. Here is a sample workout that you can try:
Warm-up: Start your workout with 5-10 minutes of cardio to get your blood flowing and warm up your muscles. You can do a light jog, walk on the treadmill, or use the elliptical or stationary bike.
Strength Training:
Bicep Curls - 3 sets of 12-15 reps Hold dumbbells in each hand with palms facing up. Curl the weights towards your shoulders, squeezing your biceps at the top of the movement.
Tricep Dips - 3 sets of 12-15 reps Sit on a bench or chair and place your hands behind you with fingers facing forward. Lift your hips off the bench and lower your body towards the ground by bending your elbows. Push back up to starting position.
Hammer Curls - 3 sets of 12-15 reps Hold dumbbells in each hand with palms facing inwards. Curl the weights towards your shoulders, keeping your palms facing each other throughout the movement.
Tricep Pushdowns - 3 sets of 12-15 reps Attach a resistance band or cable to a high anchor point. Stand facing the anchor point and hold the band or cable with both hands. Extend your arms downwards, keeping your elbows close to your body.
Overhead Tricep Extensions - 3 sets of 12-15 reps Hold a dumbbell with both hands and lift it overhead. Bend your elbows and lower the weight behind your head. Straighten your arms to return to starting position.
Cardio: Finish your workout with 20-30 minutes of cardio to burn fat and improve your overall fitness. You can do a high-intensity interval workout, such as sprints on the treadmill or using a jump rope, or low-intensity steady state cardio, such as walking on the treadmill or using the elliptical.
Cool Down: End your workout with a 5-10 minute cool down to allow your heart rate to return to normal and stretch your muscles. Focus on stretching your arms, shoulders, and chest to reduce soreness and improve flexibility.
Remember to stay hydrated throughout your workout and to fuel your body with a balanced diet that is rich in protein, complex carbohydrates, and healthy fats. By incorporating strength training and cardio into your workout routine, and focusing on proper form and progressive overload, you can target your arm fat and achieve your fitness goals.
