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How To Lose Arm Fat – Guide To Lose Arm Fat Fast – Diet And Exercises

How To Lose Arm Fat?

As part of the natural aging of the body or the reduction of weight, fat accumulates in different areas of the body that can be very difficult to reduce. One of them is the arms, especially in the area of the triceps, which is accompanied in general by a flaccid appearance that makes many people uncomfortable. This is a common question to majority of the women “How To Lose Arm Fat?”

In this article you will learn some tips that will help you to eliminate excess fat from your arms and give them a firmer and more molded appearance, based on some habit changes or simple exercises you can do in your home. These are more likely some “Arm Fat Lose Exercises” that you can do at home and a slight change of your everyday diet.

So without further ado, let’s jump straight into it. Shall we?

Choose a Healthy Diet

When someone questioning to a health specialist about “How to lose arm fat” or as broadly abut weight loss, the specialists always emphasize on a healthy diet. Healthy diet can help an individual to reach his/her goal to lose weight. So it surely can also help prevent the extra fat in your arms!

Always integrate your diet with foods rich in fiber that will help you burn more calories, as many times the weight gain is caused by the deficiency in digesting fats, slow metabolism and poor digestion. Therefore, consume whole grains, fruits and vegetables every day, and stay away from excess saturated fats, sugars and salt.

Also, it is advisable to consume more proteins, since that will help us to give firmness to the skin and the musculature. Legumes and nuts are two sources of vegetable protein that you can incorporate into your diet every day to help eliminate fat from your arms. So now it’s pretty clear about, how to lose arm fat fast at home with just a simple change in our diet.

Stay Hydrated & Lose Arm Fat

Hydrating is essential for the skin to have a firm appearance. Staying hydrated helps prevent many forms of skin disease and of course flaccid arms. For that it is important that you do it inside and out.

Internally, water speeds up your metabolism and, when ingested between meals, will make you less hungry. Therefore, and to help you also eliminate toxins accumulated in your body throughout the day, it is advisable to drink at least 2 liters of water a day. It is one of the easy but always neglected ways to lose arm fat without exercise or even without weights.

On the outside, use a natural moisturizer every day to give your skin all the nutrients it needs. You can also use almond, olive or coconut oil.

Arm Fat Exercises

For many people, especially women, the arms are a part of their problematic body, especially the area of the triceps (the back of the arms). Since that can easily be neglected with a bit of perseverance and some changes in our lifestyle as we have read it already above. You can get slim and toned arms easily and for this you just have to follow the things that are mentioned above. To achieve nice toned arms without going to gym or without any exercise at all, you have to understand, this will be a steady process if you want to lose arm fat without exercise.

You want to lose arm fat quickly?  So, how to lose arm fat fast in a week? Is that even possible?

Well, to speed up the process of losing arm fat and get thin arms, we must increase our energy expenditure. To achieve this the best option is cardiovascular exercises that, apart from helping you burn calories, will provide a lot of health benefits, such as improving the cardiovascular system, reducing cholesterol and reducing blood pressure.

You must include it in your new training program at least 2 times a week, for no less than 20 minutes.

If you do not have time, you can spread the exercise throughout the day in smaller sessions such as going for a walk or using an exercise bike.

Cardiovascular exercises such as swimming, walking and jumping rope will help you burn calories. The exercises can also help get rid of the fat from your arms, as well as other parts of your body. In addition, they will provide other benefits such as reducing cholesterol, blood pressure and improving the cardiovascular system.

Something as simple as climbing the stairs, biking or hiking can be exercises that you can incorporate as a habit to help your body stay in shape.


Flexions are one of the best exercises to lose arm fat. In addition, you will also be exercising the chest, abdomen and upper back.

To do them, place yourself face down on a mat or comfortable surface but taking care not to slide and raise your whole body from the arms to stretch them. If it is a lot of weight, start with your knees bent, as you can see in the picture.

exercises to lose arm fat
Flexions To Lose Arm Fat

Your palms should be open on the floor. Your buttocks contracted, your back straight and your arms separated at the height of your shoulders.

Do 10 repetitions flexing your arms with your elbows in, rest and then do another series with your elbows out. You can also start doing shorter series.

Exercises with weights to reduce the fat of the arms

Use low weights (2 or 3 kilos) to tone your arms in your home in a few minutes. Perform daily repetitions of standing with legs spread at shoulder height and lifting weights at a 90 degree angle. Keep your back straight and lower the weights at hip height very slowly.

Try that both weights have the same weight. If you do not have some, you can use, for example, water bottles.

Also, if you have a single weight, you can also perform a simple exercise. Which is by taking the weight with both hands behind your head and lifting it over your shoulders.

See also other exercises that you can perform to eliminate fats under your arms.

Remember to always listen to your body, not overload yourself and visit your doctor for any questions or concerns.

For many, especially women who tend to store fat in isolated parts of the body; one of the most annoying things when it comes to using something that reveals our arms is that fat that appears near the armpits. This fat can be seen on the sides, front and back.

Many times it is believed that there is not much that can be done. Since we cannot detect, reduce or direct the burning of fat in a specific area. But this is not so.

A healthy diet combined with high intensity interval training is what is needed to lower the percentage of body fat. However, in addition to a diet and a smart cardio routine, here are 3 exercises that can help tone that area to improve its appearance:

Arm Fat Loss Exercise : Triceps Kickbacks

arm fat loss exercise triceps kickbacks
Triceps Kickbacks – Photo Courtesy

1. Hold medium weight dumbbells with both hands. Now crouch until your torso is at a 45 degree angle, or parallel to the ground if you are at a more advanced level. Begin by bending the knees if necessary and keep the abdominals in tension to protect the lower back

2. Begin the movement by bending the arms and pulling the elbows to the level of the torso.

3. Keeping that position, straighten the arms back, pressing the triceps.

4. Bend the arms back to the starting position and do between 10 and 16 repetitions.

Arm Fat Loss Exercise : Diamond Push-Up

exercise to arm fat loss
Diamond Push-Up – Photo Courtesy

1. Begin the movement by placing the hands directly under the chest with the fingers separated. The thumbs and indexes touching, forming a triangle.

2. Stretch your legs in board position (for a more advanced level) or keep your knees on the floor to make an easier version.

3. Make sure that your back is straight. The abdominals are doing strength while bending your elbows that going down to touch the floor or the mat with your chin or chest. If you cannot go that far, do it as far as you can and as low as possible. Work to build enough strength to move forward as time goes by.

4. In the final part of the movement, the elbows naturally widen to the sides.

5. Strengthen once more to raise, keeping the torso rigid and repeat for 1-3 sets of 8-16 repetitions.

Arm Fat Loss Exercise : Chest Fly

How To Lose Arm Fat - arm fat loss exercise
Chest Fly – Photo Courtesy

1. Lie on the floor, on a bench or step. Keep the weights on your chest with your palms facing each other.

2. Keep your elbows slightly bent, lower your arms to the sides and down until they are level with your chest.

3. Keep the elbows in a fixed position and avoid reducing the weights too low.

4. Squeeze the chest to bring your arms back as if you were hugging a tree.

5. Repeat for 1 to 3 sets of 8 to 16 repetitions.

So, now you have probably got the answers about the query “How to lose arm fat”. I have tried to provide the things that you need to lose arm fat fast. But, no one can guarantee that he/she can lose arm fat fast within a week or so. Unless he/she maintain a proper diet with the exercises. With these exercises forget about the thick arms and looks amazing. To achieve more effective results, perform the routine daily. Remember that the key to success is persistence.


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