FIT TIP: If you exercised on an empty or almost-empty stomach, you're probably feeling light-headed or even nauseated or headachy. Your immediate food fix: A high-carb nosh, like a banana or half a bagel, will refuel you and kick-start your recovery. And don't forget to drink plenty of water with your snack. Intense or long workouts can leave you dehydrated.


And research published in November 2017 in the journal NeuroImage showed that aerobic exercise may be helpful in improving memory function and maintaining brain health as we age. The study, led by researchers at Australia's National Institute of Complementary Medicine at Western Sydney University, looked at brain scans of 737 people ranging in ages from 26 to 76. The group included a mix of healthy adults, people with Alzheimer's and other cognitive impairments, and people with a clinical diagnosis of mental illness, including depression and schizophrenia. The researchers found that exercises, like riding a stationary bike, running on a treadmill, or walking, slowed down the deterioration of brain size and slowed the effect of age on brain health.
Exercise with a rowing machine. Using a rowing machine will help you burn calories and tone your arms. To use the machine, strap in your feet and reach forward to grab the handlebar. Keep your back straight and your knees bent. Push off with your legs and pull the handlebar toward your chest. Then, extend your arms and bend your knees again as the handlebar goes back to the starting position.[8]
Push-ups aren’t everyone’s cup of tea, but when you’re trying to get rid of that excess arm fat, they’re a pretty killer workout. Push-ups not only tone your biceps and triceps, they’re a great way to build muscle on your chest, making you feel stronger and look leaner in the process. If the thought of doing traditional plank push-ups has you feeling nervous, try doing the same motion at a 45-degree angle against a wall; you’ll get a similar workout, but without the intensity of a traditional push-up.
Kick your leg up as close to your elbow as you can and then lower it back down and place your foot back on the ground. Once your foot is back down, repeat the push up then kick the other leg out to the side toward your elbow. Keep your leg as straight as you can as you kick it out. Place your foot back and repeat the push up before repeating on the first side.
If you've decided that it's time to learn how to lose arm fat, use this guide as your go-to resource. You'll learn which exercises to do, what eating plan works best and what to do about arm fat when diet and exercise don't work. Pick one workout to do each day, but try to do something on most days of the week to get results that you (and your friends) will notice.

FIT TIP: To trim your tummy, do fewer crunches and more planks: Begin on all fours, hands under shoulders, knees under hips, then lower forearms to floor and extend legs straight behind you, balancing on toes. Keeping abs engaged and back flat, hold for 30 seconds; do 10 reps three or four times a week. Limit crunches to no more than three sets of 15 at a time. Anything beyond that isn't doing you much good, experts say.
Merck & Co., Inc., Kenilworth, NJ, USA is a global healthcare leader working to help the world be well. From developing new therapies that treat and prevent disease to helping people in need, we are committed to improving health and well-being around the world. The Merck Manual was first published in 1899 as a service to the community. The legacy of this great resource continues as the Merck Manual in the US and Canada and the MSD Manual outside of North America. Learn more about our commitment to Global Medical Knowledge.
Maybe you exercise to tone your thighs, build your biceps, or flatten your belly. Or maybe you work out to ward off the big killers like heart disease, diabetes, and cancer. But how about sweating to improve your mind? "Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning," says Harvard Medical School psychiatrist John Ratey, author of the book, Spark: The Revolutionary New Science of Exercise and the Brain. "Even 10 minutes of activity changes your brain." If you need a little extra incentive to lace up those sneakers, here are five ways that exercise can boost your brainpower.
Think you can’t get a good workout while you’re sitting? Think again. In fact, the seated lat pulldown is one of the best exercises for toning those arms in a hurry. Using a pulldown machine, grip the bar and pull to chest level, and then raise again. This exercise makes it easy to build your biceps quickly and helps strengthen and tone your shoulders, which can make your arms look leaner, as well.
Begin with a free weight in your right hand. Rest your left hand and bent left leg on the exercise bench. Your left hand should be directly under your left shoulder so it supports your body. Bend your right hand while holding the free weight, making sure your back is straight and your torso is almost parallel to the floor. Form a 90-degree angle between your forearm and your upper arm. Keep your head up and your neck straight.
Begin with a free weight in your right hand. Rest your left hand and bent left leg on the exercise bench. Your left hand should be directly under your left shoulder so it supports your body. Bend your right hand while holding the free weight, making sure your back is straight and your torso is almost parallel to the floor. Form a 90-degree angle between your forearm and your upper arm. Keep your head up and your neck straight.

Some call it “flab”, others call it “sag”, or even “jiggle.” Whatever it is that you call the excess fat on your arms, know that you’re not alone. A lot of us have found ourselves in the dilemma, wondering how to lose arm fat and why it’s even there in the first place. Is it something I ate? Is it something I did or didn’t do? What shirt can I wear to hide to cover those parts?
Merck & Co., Inc., Kenilworth, NJ, USA is a global healthcare leader working to help the world be well. From developing new therapies that treat and prevent disease to helping people in need, we are committed to improving health and well-being around the world. The Merck Manual was first published in 1899 as a service to the community. The legacy of this great resource continues as the Merck Manual in the US and Canada and the MSD Manual outside of North America. Learn more about our commitment to Global Medical Knowledge.
For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

“Body fat is structurally important,” explains Stefanie Mendez, R.D., co-founder of Matriarch, a women's fitness and nutrition service. “It cushions our organs and insulates our body for temperature control and also is our body’s source of energy reserves. Beyond that, fat is needed for the production of hormones and reproduction functions.” And that fat can show up in your thighs, your belly, and, yes, your upper arms. Where it goes is partly due to genetics; if your mom has arm fat, science says you have a 62 percent chance of inheriting that trait.
The biggest issue most people face in terms of the appearance of their arms isn’t a lack of muscle definition, it’s excess fat, meaning that what you’re eating is as crucial for fixing the problem as the amount you’re exercising. Instead of grabbing an electrolyte drink after your workout, try adding some grapefruit juice to your routine; researchers at Vanderbilt University found that obese study subjects who sipped a half-cup serving of grapefruit juice before meals significantly reduced their weight and BMI when compared to those who drank water instead. Fortunately, when you lose fat, it disappears all over your body, so a few sips of real grapefruit juice —the fresh, no sugar added stuff— can help you ditch those batwings for good.
To do the Scapular Wall Hold Reps, stand with your back relaxing against the wall and your feet about six inches away. Bend your arms and drive your elbows back into the wall. With your body in a nice straight line, drive off the wall with your elbows, pressing your chest out and pinching your shoulder blades down and back. Brace your core and squeeze your glutes so your body moves as one unit.

A combination of aerobic workouts (which, depending on your fitness level, can include walking, running, swimming, and other vigorous heart-pumping exercise) and strength training (weight lifting, resistance training) is considered best for heart health. These exercises improve the muscles’ ability to draw oxygen from the circulating blood. That reduces the need for the heart—a muscular organ itself—to work harder to pump more blood to the muscles, whatever your age.
First, let's talk about the nutrition aspect. The number one thing you have to do is get yourself in a calorie deficit. What that means is that you are burning more calories than you are consuming on a daily basis. You also want to consume a healthy diet and limit alcohol to stay on track to your body fat and weight loss goals. Avoid eating too much fast food and focus on lean proteins that will help you build lean muscle.
For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support. 

Ginger has been used to cure many ailments, and now, researchers have found that ginger also aids weight loss. Ginger increases lactic acid production by the muscles. Lactic acid stimulates the release of the growth hormone, which results in the breakdown of fat. Therefore, adding ginger to your food or just eating a small piece of raw ginger will help you to lose weight (2).
Think you can’t get a good workout while you’re sitting? Think again. In fact, the seated lat pulldown is one of the best exercises for toning those arms in a hurry. Using a pulldown machine, grip the bar and pull to chest level, and then raise again. This exercise makes it easy to build your biceps quickly and helps strengthen and tone your shoulders, which can make your arms look leaner, as well.

At least 35% of all cancer deaths may be related to overweight and lack of activity, the Seattle Cancer Research Centre has found. Exercise is believed to speed the passage of food through the colon, thereby reducing the amount of time that any toxins are in contact with the body. Overweight people also tend to have more insulin, which promotes the growth of tumours. For women, exercise reduces the level of oestrogen, a hormone linked to breast cancer.


Before we look at what we can do for reducing arm fat, let’s be sure to understand the most common misconception about weight loss that is still floating around out there: spot-reducing. Science says you can’t spot reduce body fat. That means you can’t pick a spot on your body and exercise the fat away. You see, you store fat cells all over your body. Where your fat cells happen to be more concentrated is often a genetic predisposition. Having more fat on your arms doesn’t mean you can lose the fat directly from your arms alone. It means you have to first lose body fat all over, and then work on specifically strengthening your arms to tone them the way you wish.


Your body is the best tool you have for getting a great workout in with no equipment needed. Body weight training exercises (moves that force you to push or pull your own weight) can tone and slim your body while adding definition to your muscles. They also prepare you to take on physical activities you need to perform every day from lifting your kids to practicing good posture and carrying heavy bags.
Reduce your consumption of carbs, sugars, and animal fats. Consuming foods high in carbs and sugars will cause your body to secrete insulin, which is a main fat storage hormone in your body. When your insulin levels drop, this allows your body to burn fat. Lower insulin levels also help your kidneys shed excess sodium and water, which will help you reduce any water weight you are carrying.[10]
Commit to a 7-day meal plan. Create a 7-day meal plan that covers 3 main meals (breakfast, lunch, dinner), scheduled at the same time of day, and 2 small snacks (between breakfast and lunch, and lunch and dinner), scheduled at the same time of day. A set meal plan will ensure you eat at a consistent time every day and do not skip or miss a meal. Consuming about 1,400 calories a day, combined with exercise, can help you to achieve healthy weight loss.[11]

Think you can’t get a good workout while you’re sitting? Think again. In fact, the seated lat pulldown is one of the best exercises for toning those arms in a hurry. Using a pulldown machine, grip the bar and pull to chest level, and then raise again. This exercise makes it easy to build your biceps quickly and helps strengthen and tone your shoulders, which can make your arms look leaner, as well.
You probably have a vague sense that exercise is good for you—and you’ve probably heard that it’s “healthy for the heart.” But if you’re like most people, that’s not enough motivation to get you to break a sweat with any regularity. As I report in the TIME cover story, “The Exercise Cure,” only 20% of Americans get the recommended 150 minutes of strength and cardiovascular physical activity per week, more than half of all baby boomers report doing no exercise whatsoever, and 80.2 million Americans over age 6 are entirely inactive.

And you don’t need to sweat buckets to see the benefits of exercise, either. According to the physical activity guidelines from the Centers for Disease Control and Prevention (CDC), 150 minutes of moderate-intensity exercise with two days of strength training per week yields the same health benefits as 75 minutes of high-intensity exercise with two days of strength training each week — as does a combination of moderate- and high-intensity exercise, plus two strength training workouts.


Studies have consistently shown that physical activity can help treat depression, and on the flipside, that low activity levels are a big risk factor for it. The antidepressant effect of exercise seems to be moderated in part through serotonin, the brain chemical that’s targeted with some antidepressants, and in part through bone-derived neurotrophic factor (BDNF). And this goes back to the generation of new cells mentioned earlier—exercise, though various mechanisms, seems to make the brain more plastic and more capable of growing new cells.
If you're ready to move on from classic Bulgarian split squats, Swan's amped-up variation gets your upper body in on the action for a true total-body exercise. "This combination move works your legs, butt, chest, back, arms, and core," she says. "And it not only hits all the major muscle groups—it also lets you work on balance." Give it a shot and you'll see why.
×