3 ways to lose biceps fat quickly and effectively

Belly fat makes you lack confidence to wear your favorite shirt? Properly reducing biceps fat will bring the desired results. This article will give you the answers you need.

1. How to reduce biceps fat with the right exercises

Before determining a specific form of training, you should have realistic expectations about exercises that focus on reducing biceps fat.

In fact, these exercises will reduce the amount of fat in the whole body. So, you’re better off trying to build muscle instead of losing fat. At the same time focusing on overall weight loss will help your physique more balanced.

1.1. Hand weight training

Weight training is a form of endurance exercise that builds muscle mass and strengthens your arms. Proper exercise will not make your biceps “bulge”, but instead a neat, healthy appearance.

In a 12-week study conducted with 28 women with type 2 diabetes, endurance training reduced total fat intake while increasing muscle mass and strength in the participants.

>> Please refer to: Weight training to improve health and beautify

1.2. Cardio exercise

Combining weight training with cardio exercises will quickly bring back the desired shape. Cardio is a form of exercise that makes your heart rate go faster and burns calories.

For example, jogging, cycling, rowing, swimming, jumping rope or dancing… You should do at least 20-40 minutes per day or 150-300 minutes per week.

>> Suggestions for you: 23 effective cardio exercises to lose weight and burn fat

2. Healthy diet

The correct way to lose biceps fat will not be without a reasonable diet. Here are some things you should pay attention to during weight loss to reduce biceps fat:

2.1. Increase fiber supplements

Fiber is an integral part of a weight loss diet. They move slowly through the digestive system and make you feel fuller for longer. Fruits, vegetables, whole grains, nuts, legumes … are foods rich in fiber that are beneficial for weight loss and biceps fat reduction.

Research suggests increasing your daily fiber intake to 14g. Maintaining for 4 months helped participants lose 10% of total calories and 2kg of weight. Imagine how much more you can lose if you combine fiber supplements with exercise?

2.2. How to lose biceps fat: Choosing quality protein

Another way to control cravings is to increase the amount of protein in your daily diet.

A study in 20 young women found that eating a high-protein breakfast reduced hunger and reduced levels of ghrelin, the hormone that stimulates hunger. At the same time, another small study found that consuming more quality protein helped reduce belly fat. This proves that a high-protein diet helps reduce excess body fat effectively.

Meat, poultry, seafood, legumes, eggs, and dairy products are all high-protein ingredients. Adding more protein will help you lose biceps fat quickly.

2.3. Cut down on refined carbs

Refined carbs are carbohydrates (starches) that have been processed. As a result, refined carb products are lower in vitamins and minerals. Besides, refined carbs are high in calories but low in fiber, causing blood sugar to rise faster and leading to feelings of hunger.

Therefore, you should choose foods made from whole grains. You can like corn, brown rice, oats, millet, quinoa… and tolerate a moderate amount.

2.4. Drink a lot of water

Drinking plenty of water every day plays an important role in how to effectively reduce biceps fat.

Some studies show that drinking water with meals increases feelings of fullness. Thereby reducing the total amount of food as well as the number of calories consumed. In addition, water provides a temporary metabolic boost, with one study showing that drinking 500ml of water increased metabolic rate by 30% in 30–40 minutes.

You should choose mineral water, tea or sugar-free drinks instead of soda or canned juice because they contain a lot of calories.

>> Suggestions for you: Lose weight with filtered water – Easy to do, fast effect

3. How to reduce biceps fat: Pay attention to sleep mode

In addition to adjusting your diet and exercise regimen, getting enough sleep each night is extremely important. A healthy sleep regimen is the secret to successful biceps fat loss .

• A study in 9 men found that just one night of sleep deprivation caused feelings of hunger and higher ghrelin levels. This is a hormone that stimulates appetite.
• Another small study found that, compared with people who slept 8.5 hours/night, those who slept 5.5 hours/night had a 55% reduced chance of losing weight. At the same time, those who slept less lost 60% of their lean body mass (body mass excluding fat).

Establish a regular sleep schedule by going to bed at the same time throughout the week, avoiding checking your phone before bed, and limiting your intake of stimulants like nicotine and caffeine.

Conclusion

As you can see, how to lose biceps fat not only includes exercise but also needs to change diet and sleep properly. This not only helps you wear your favorite shirt better. At the same time, it also helps the whole body to be healthy, neat, build confidence and confidence in yourself.