Good Ways to Increase Arm Size & Reduce Stomach Fat

When people think of fat, they think of stomach fat. That’s because fat has a tendency to accumulate in the form of visceral fat, a type of fat that your stomach is excellent at storing. Luckily, those wishing to increase their arm size while decreasing stomach fat need not struggle with two separate programs: To release the retained fat in your stomach and increase the size of your arms, you will need to engage in exercise and alter your diet.

  1. Preparation

    • Before you change your diet or exercise routine, consult a physician. Lay out your new exercise and diet plan to your doctor and get a physical checkup. Seek his recommendation as to whether such changes are suitable for you.

    Losing Fat Naturally

    • Much of your retained stomach fat will go away naturally if you cut out your unhealthy behaviors. Stop engaging in those habits that create visceral fat that your stomach loves to store. Stress, alcohol and tobacco all have effects on how your body stores fat. Though not everyone can make huge, immediate changes to their lifestyle, making an attempt to alleviate the problems can lessen the amount of visceral fat in your body. Try relaxation techniques such as meditation and yoga for stress. Reduce or quit your alcohol intake and smoking habits through a support group or with substitutes such as alcohol-free drinks or nicotine patches.

    Strength Training

    • Your exercise routine should incorporate strength training for both bigger arms and a faster metabolism. Focus your strength-training routine on resistance training via machines or free weights. This is the part of your routine that can add mass to your arms. Use compound exercises, which are exercises that engage more than just one joint movement, such as the bench press, which employs both shoulder and arm movements, while still working primarily the chest. Shoot for two or three strength-training sessions per week, doing approximately five different exercises each session. When you perform an exercise, perform it at three sets of eight reps, with a two-minute rest time in between sets. Good exercises for the arms are curls, pushdowns and overhead presses.

    Cardio

    • Add at least three days of cardio into your exercise routine. Cardio works by directly expending your body’s energy, some of which is fat. The longer you do cardio, the more fat you burn. Perform any cardio exercise that you enjoy and can stick with for more than 30 minutes, the time at which your body starts using fat as its main energy source, helping you get to your goal more quickly.

    Rest

    • Get a good night’s sleep every night. Too little sleep, according to Time Healthland, can further the storage of visceral fat, making your belly bulge out. Make sure you are getting more than six hours of sleep every night. Go to bed early if you have to. And as you begin your exercise routine, your body will need more rest to recover its energy, making sleep even more important. It’s during the rest period that your arms are increasing their muscle mass.

    Nutrition

    • Change your diet to one of a caloric deficit. Reduce the number of calories you ingest every day so you are working at a “caloric deficit.” Eating at a caloric deficit means you are eating fewer calories than you spend per day, which tells your body to begin burning fat as an energy source. After you begin your exercise routine, you will find that eating at a caloric deficit becomes easier. This is because you are moving more, causing your body to expend more calories during the day. Some people won’t even need to change their diet. Consider calorie counting to see how you are doing, but ideally aim for a caloric deficit of about 500 calories per day. In other words, try to remove 500 calories from your daily diet, and do so focusing on removing the unhealthful foods such as sweets and chips, not the veggies and meats. Maintain an adequate amount of protein in your diet so your body has the necessary ingredients to build muscle in your arms.