How do I tone up and lose fat under my arms and around my triceps?

The triceps (located on the back of the arms) are, unfortunately, a place many of us tend to store excess fat. That makes it difficult to get rid of and, unfortunately, spot training won’t work. In other words, you can’t do tricep exercises and hope that will reduce the extra fat there. The body actually uses energy from the entire body during exercise, not just from the muscles you’re working.

Your body may be in charge of when, where and how you lose fat, but that doesn’t mean you can’t do something to help things along. Your first step is to focus on losing overall body fat with exercise and a healthy diet. There’s no guarantee you’ll lose fat from your triceps right away, but allowing your body to respond to your program will tell you what your body is capable of achieving.

Part of that process is strength training for the triceps (and the rest of your body as well). Triceps exercises won’t reduce fat there (not specifically, at least), but they do help you build more muscle. More muscle means firmer, stronger triceps and a higher metabolism overall, something that will contribute to overall fat loss.

Losing Body Fat

If you want to tone the triceps, focus on:

  • Regular cardio exercise in your Target Heart Rate Zone. For fat loss, the general guidelines suggest cardio most days of the week for 30-60 minutes (or working up to that if you’re a beginner). More about cardio exercise for weight loss and cardio workouts.
  • Strength training for your entire body (triceps included) at least 1-3 non-consecutive days a week. There are endless ways to lift weights, but it’s best to start with a simple beginner’s program, if you’re just getting started. Learn more about strength training for beginners, setting up a complete strength and cardio program, and find a variety of workouts for every fitness level.
  • A healthy low-calorie diet. Exercise can help you burn calories, but your diet is where you can really make a difference. A few simple tips to consider:
    • Keep a food diary in which you write down what you eat or drink. Successful weight losers regularly monitor themselves to keep themselvs on track.
    • Use a tracking website or app to track and calculate your calories. Some favorites: Calorie Count, FitWatch or Lose It! (More fitness and diet apps)
    • Rather than depriving yourself, focus on adding healthier foods to your diet. Fruits, vegetables and other foods with lots of fiber, water and nutrients help fill you up, leaving less room for naughtier fare.
    • Keep an eye on your portion sizes.
    • Make small changes every day instead of changing everything at once.
    • Give your body time to respond to what you’re doing. Even if you’re not losing weight exactly where you want, that doesn’t mean you won’t get there eventually.
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