Clean up your diet. In order to lose weight in your arms, by default you will lose weight in your whole body. This is because there is no such thing as spot reduction. With that being said, you cannot lose weight at all if you eat improperly. Avoid foods that are processed, refined, high in saturated fat and high in sugar. Instead, eat foods that are nutrient-dense such as lean protein, low-fat dairy products, fruits, vegetables, seeds, nuts and beans.
Drink lots of water. Water plays several roles in the body. It helps flush toxins from the system, it keeps you hydrated, it lubricates the joints, it helps metabolize fat and it also does not have any calories. Substitute water for high-calorie beverages such as soda, sweetened teas and coffee drinks. The Institute of Medicine recommends that women consume 2.2 liters a day and men consume 3 liters a day.
Perform cardio. In order to lose fat in the arms in one week, you need to do some high- intensity cardio. Perform interval training on three alternating days. A few examples are running, biking, stair-stepping and rowing. Do a 15-minute warm-up, and then alternate bouts of high intensity with low intensity. For example, run all out for 30 seconds, then jog for 60 seconds. Do 15 intervals, and finish with a 15-minute cooldown.
Work your triceps. The triceps are on the back of the upper arm, and they are a location where fat often exists. Perform overhead triceps extensions, close-grip push-ups and triceps kickbacks to work this area. Overhead triceps extensions are done by grabbing a dumbbell and holding it on the inside of the handle with your hands on one weighted side. Lift the dumbbell straight above you, then slowly lower it behind your head and lift it back up. Close-grip push-ups are done like a regular push-up, but your hands are close together. Triceps kickbacks are done on a bench. Kneel on the bench and hold a dumbbell in the same hand as your knee. Lean down until your back is about parallel to the floor. Bring your arm up to your side with your elbow bent 90 degrees. Now push the dumbbell straight back until your arm is parallel to the floor.
Work your biceps. The biceps are on the upper front part of the arm, and they can be worked by doing barbell curls, incline curls and reverse-grip curls. To do barbell curls, take a shoulder-width grip and curl the bar up until it is about 4 inches away from your chest, then lower it back down. Perform incline curls on an incline bench with dumbbells. Lie on the bench with your arms at your sides and your palms facing in toward your body. Curl the dumbbells up, twist your little fingers inward at the top and then slowly lower them back down. Perform reverse curls the same way as barbell curls except reverse your grip so your palms are facing your body when you start.
Put it all together. Do all of your triceps exercises, then all of your biceps exercises in order. Use moderate weights, and do four to six sets of 12 to 15 reps for each exercise. Perform your cardio on Monday, Wednesday and Friday, and do your arm exercises s on Tuesday, Thursday and Saturday. On Sunday, go for a walk or bike ride at a moderate intensity for a minimum of 30 minutes.
Don't forget to sleep. In order to fully recover from your hard workouts, it is important to get enough rest. It is during sleep that there are key hormones being released and the building and repairing process takes place. The Centers for Disease Control recommends adults get seven to nine hours a night.