Ways to Lose Back Arm Fat Without Getting Bulky

 

The struggle to maintain a healthy weight is a very real problem in America, where we have an endless array of delicious foods to choose from. Many people battle unwanted fat deposits on the back of the arms in the triceps area. With the right combination of diet and exercise, fat deposits on the back of the arms can be greatly reduced. 

1. Obesity

   • The cause of back arm fat is generalized obesity. Although the triceps muscles in the back of the arms can be targeted to build muscle and burn fat, an overall reduction in body fat content and increase in lean muscle will be necessary to see dramatic changes in the amount of back arm and total body fat that you have.
     

   Burning Fat Cells

   • Our bodies store energy in the form of fat cells when we consume more calories that we burn in the course of the day. Where our bodies store these fat cells is determined by genetic and hormonal factors. If you're having a problem with back arm fat, decreasing your overall caloric intake should be one of your main goals. Along with exercise, caloric reduction will guarantee a decrease in overall body fat content that will include the back of your arms.
     

   Targeting the Back Arm (Tricepts)

   • The triceps is the muscle on the back of your arms, behind your biceps. The triceps connects your elbow to your rear shoulder blade. There are a few exercises that you can do to strengthen and tone your triceps without getting bulky. The key is to use lighter weight. With weight-bearing exercises, if you can repeat the motion more than 12 times, this means the weight is light enough to use for toning without adding bulk. Using a weight that allows you to complete 15 to 25 repetitions of the exercise is ideal for toning without adding bulk.
     

   The Exercise

   • To tone your back arm area, do an exercise called the triceps kick back. You will need a light dumbbell. Hold the dumbbell in one hand, lean over a weight bench or chair and support your upper body with your free hand. Lift the dumbbell so that it touches your chest and then extend your elbow outward to lift the weight using your back arm muscles. Repeat this motion at least 15 times, rest for one minute, and perform another set of at least 15. Try to perform three or four sets on each arm. As your muscles become stronger, you can add more sets. If you can't lift the weight 15 times, get a lighter dumbbell.