Here is a concise summary of the text:
**Title:** Lose Arm Fat in One Week with Simple Exercises
**Overview:** A video guide to reducing arm fat with easy exercises and lifestyle changes.
**Exercises (with reps and duration):**
1. **Crisscross (Scissors) Exercise**: 2 sets of 20 reps, rest for 10-15 seconds
2. **Hands Up Hands Down Exercise**: 2 sets, 30 seconds each, rest for 10 seconds
3. **Wall Push-Ups**: 2 sets of 20 reps, rest for 10 seconds
4. **Arm Circles**: 2 sets of 20 reps (10 clockwise, 10 counterclockwise), rest for 10 seconds
5. **Plank**: 2 sets, hold for 15 seconds each, rest for 10 seconds
6. **Overhead Bends**: 2 sets of 20 reps, rest for 10 seconds
7. **Chair Dips**: 1 set of 10 reps (repeat until easy)
**Additional Tips for Best Results:**
* Exercise body muscles at least 3 times a week, for 1.5 hours
* Include 90-180 minutes of intense aerobic exercise weekly
* Get more sleep to speed up slimming
* Follow a healthy diet:
+ Eat more fruits and vegetables
+ Avoid processed meats and high-calorie foods
+ Limit daily sugar intake (6 tsp for women, 9 tsp for men)
+ Drink at least 8 cups of water per day
+ Reduce salt consumption (limit processed and packaged foods)
Here are the key facts extracted from the text, excluding opinions, with each fact numbered and in short sentences:
**Exercise Instructions**
1. **Crisscross Exercise**: Stand straight, lift arms to shoulder height, and move them in a crisscross pattern 20 times.
2. **Hands Up Hands Down Exercise**: Stand straight, lift hands up and down for 30 seconds, increasing speed over time.
3. **Wall Push-Ups Exercise**: Stand 2 steps away from a wall, place hands on the wall, and push body towards the wall, then return to starting position; repeat 20 times.
4. **Arm Circles Exercise**: Stand straight, stretch arms out to the sides at shoulder height, and make circular movements 20 times (10 clockwise, 10 counterclockwise).
5. **Plank Exercise**: Hold a plank position for 15 seconds, rest for 10 seconds, and repeat.
6. **Overhead Bends Exercise**: Stand straight, bend to the right and left with arms outstretched over head, repeating the movement 20 times.
7. **Chair Dips Exercise**: Stand with back to a chair, place hands on the edge, and lower body until arms are bent at 90 degrees, then straighten; repeat 10 times.
**General Fitness and Diet**
8. For optimal results, exercises should be done twice a day.
9. A full-body workout should be done at least three times a week for at least 1.5 hours.
10. Include 90-180 minutes of intense aerobic exercises in your weekly routine.
11. Increasing sleep duration can speed up the slimming process.
12. A healthy diet is crucial for reducing body fat and toning arms.
**Dietary Guidelines**
13. Eat more vegetables and fruits instead of high-calorie processed foods.
14. Avoid processed meats like sausage, hotdogs, and canned meat.
15. Limit daily sugar intake (recommended: 6 teaspoons for women, 9 teaspoons for men).
16. Drink at least eight cups of water per day.
17. Reduce salt intake by avoiding processed, packaged, and fast foods.