Arm fat is a common concern for many people. It can be stubborn and difficult to get rid of, especially without access to weights or a gym. However, there are plenty of exercises you can do at home that will help you lose arm fat without weights. Let’s walk through top 5 exercises to lose arm fat without weights, their benefits and statistics that show their effectiveness.
Benefits of Arm Exercises
Engaging in arm exercises can provide a number of benefits, including increased muscle strength and tone, improved posture, and increased metabolic rate. Muscle strength and tone are important because they help to support your joints and prevent injury. Improved posture is important because it helps to prevent back pain and other posture-related issues. Finally, increasing your metabolic rate can help you to burn more calories and lose weight, which can in turn reduce arm fat.
According to the American Council on Exercise, strength training can provide a 15% increase in resting metabolic rate, which means you’ll burn more calories even when you’re not exercising. In addition, a study published in the Journal of Strength and Conditioning Research found that resistance training can lead to significant increases in muscle strength and size.
Exercises to Lose Arm Fat Without Weights
Now that we’ve discussed the benefits of arm exercises, let’s take a look at some exercises you can do to help you lose arm fat without weights.
Push-ups
Push-ups are a classic exercise that can help you to target your chest, shoulders, and triceps. Start by getting into a plank position, with your hands shoulder-width apart and your feet hip-width apart. Lower yourself down to the ground, keeping your elbows close to your body, and then push yourself back up. Do three sets of 10-15 reps.
According to a study published in the Journal of Sports Science & Medicine, push-ups are an effective exercise for improving upper-body strength and endurance.
Plank dips
Plank dips are a great exercise for targeting your obliques and arms. Start in a plank position, with your forearms on the ground and your elbows directly below your shoulders. Lower your hips to one side and then the other, engaging your obliques and arms as you do so. Do three sets of 10-15 reps.
According to a study published in the Journal of Physical Therapy Science, plank dips are an effective exercise for targeting the core and improving overall body strength.
Tricep dips
Tricep dips are a great exercise for targeting your triceps and shoulders. Sit on the edge of a chair or bench with your hands gripping the edge. Extend your legs in front of you and then lower yourself down by bending your elbows. Push yourself back up to the starting position, engaging your triceps and shoulders. Do three sets of 10-15 reps.
According to a study published in the Journal of Human Kinetics, tricep dips are an effective exercise for targeting the triceps and improving upper-body strength.
Arm circles
Arm circles are a great exercise for toning your shoulders and upper arms. Stand with your feet shoulder-width apart and extend your arms out to the side. Make small circles with your arms, gradually increasing the size of the circles. Do three sets of 10-15 reps.
According to a study published in the Journal of Strength and Conditioning Research, arm circles are an effective exercise for improving shoulder mobility and flexibility.
Burpees
Burpees are a full-body exercise that can help you to get your heart rate up and engage your arms. Start in a standing position, then lower yourself down to a plank position. Do a push-up and then jump your feet back towards your hands, and then jump up into the air. Land back in the plank position and repeat. Do three sets of 10-15 reps.
According to a study published in the Journal of Strength and Conditioning Research, burpees are an effective exercise for improving cardiovascular fitness and burning calories.
Statistics on the Effectiveness of Arm Exercises
Now that we’ve covered some effective exercises to lose arm fat without weights, let’s take a look at some statistics that demonstrate their effectiveness.
According to a study published in the Journal of Applied Physiology, resistance training can lead to a 10% increase in muscle size in as little as six weeks. This means that if you consistently engage in arm exercises, you can see significant changes in the size and tone of your arm muscles.
In addition, a study published in the Journal of Strength and Conditioning Research found that performing 3-4 sets of resistance exercises with 8-12 reps per set can lead to significant improvements in muscle strength and size.
Finally, a study published in the Journal of Obesity found that engaging in regular exercise, including strength training, can lead to significant reductions in body fat and improvements in overall body composition.
The Take Away
If you’re looking to lose arm fat without weights, there are plenty of effective exercises you can do at home. Push-ups, plank dips, tricep dips, arm circles, and burpees are all great exercises that can help you to tone and strengthen your arms. In addition, statistics show that engaging in regular arm exercises can lead to significant improvements in muscle strength and size, as well as reductions in body fat and improvements in overall body composition. So don’t be afraid to incorporate these exercises into your workout routine and start seeing the results you’re looking for.