The arms are often considered a problem area, leaving many people seeking out ways to lose extra arm fat. Spot reduction is a technique that focuses on burning fat in a specific part of your body, such as the arms. Though spot reduction is popular in the fitness industry, most studies have found it to be ineffective. One study in people showed that completing a week resistance training program using only the non-dominant arm increased overall fat loss but had little impact on the specific area being exercised 1. Another small week study found that resistance training focussing on one leg was effective at decreasing overall body fat but did not reduce body fat in the leg being trained 2. Resistance training is a type of exercise that involves working against a force to build muscle mass and increase strength. Lifting weights is a common example. While it may not cause fat loss in your arms specifically, it can help increase overall fat loss and tone your arms to help them look slimmer.
Losing fat from the upper half of your body requires a few different approaches. Exercise your chest and arms and your back to emphasize your muscles and get rid of pesky back fat. Julian Arana, M. Did You Know? To work your upper body, focus on compound movements such as push-ups, pull-ups, rows, lat pull downs, and dumbbell chest presses. For your arms, incorporate standing bicep curls, overhead cable triceps extensions, and cable triceps pushdowns.
Well as per your description I guess you have an apple shaped body. You are lucky that your legs and hips are slim, because those are the areas where it is the most difficult to loose fat! Upper body is comparatively easier to handle. Now you really have to buckle up and bring about a major change but go slow about it. You don’t have to shock your body, but slowly ease it into a healthier lifestyle. Start by eating healthy – include raw veggies, fruits, nuts and ditch fast food – No pizza No burgers. Have home cooked food as far as possible, have a very light dinner and drink at-least 3 lite Have home cooked food as far as possible, have a very light dinner and drink at-least 3 liters of water. Once your diet is on spot, start any physical activity.