Create a calorie deficit through overall diet
Reduce refined carbs and sugary foods
Increase protein intake
Include regular full-body strength training
Add cardio workouts consistently
Perform upper-body resistance exercises
Use progressive overload with light to moderate weights
Train arms 2 to 3 times per week
Focus on triceps, biceps, shoulders, and back
Increase daily physical activity
Walk more throughout the day
Stay hydrated
Get enough sleep
Manage stress levels
Track body measurements and progress
Be consistent over time