17 Tips on How to Lose Arm Fat Fast ...


17 Tips on How to Lose Arm Fat Fast ...
17 Tips on How to Lose Arm Fat Fast ...

You know I usually write more general posts on Weight Loss, but I thought today we'd concentrate on a particular problem area, which bothers so many women out there, which is - the infamous arm fat.

I started having a problem with arm fat myself when I became pregnant with my little daughter. And it's been like that until the day, when I found a gorgeous sleeveless dress I couldn't buy only because my arms looked incredibly fat in it. So, I decided I had enough. I wanted my pretty arms back and I started working on concentrated fat loss and making my arms slim and fit again.

I am proud to say today that I did get rid of that arm fat and now I have the confidence to wear sleeveless clothes again. And if that's something you want for yourself, I am sure I'll be able to help you with these true and tried 12 tips on how to lose arm fat fast:

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Watch the Calories

You need to reduce that calorie intake. You need to start counting how many calories you take into your body. However, I personally think you should be more focused on the quality of food you take in and not the quantity. Does that make sense to you? You do not exactly need to go on a diet for this one. Losing arm fat really is easy.


Hydration Does Count

Did you know that seventy five percent of your arm mass is water? Yes and the rest of it is muscle. If you would like to lose that arm fat, then you need to focus on your hydration level. You should have anywhere from eight to twelve glasses of water each day. When you drink water, it is also going to help flush those toxins out of your body.


Exercise Those Arms

You know that exercise is something very much needed in order to quickly get rid of that arm fat. You can find many ideas on the type of exercises you need to do. In fact, I am sure you can find one on this blog. Make sure you choose the exercises that are designed for your sex.


Incorporating resistance training into your workout routine is essential. Targeting biceps, triceps, and shoulders can tone and shape your arms. Consider picking up some dumbbells or a resistance band to perform bicep curls, tricep dips, and shoulder presses. Prioritize proper form over heavyweights to prevent injury and maximize effectiveness. Additionally, include bodyweight exercises like push-ups and planks which are fantastic for overall arm strength and stability. Remember, consistency is key; aim for arm exercises at least two to three times a week for the best results in shedding unwanted arm fat.


The Good You Eat

If you are overweight, then chances are, your arms are not going to be too toned. In order to get rid of that fat, you need to make sure you follow through with a diet that is healthy. You need to consume something that has a lot of proteins (fish, non-greasy meat) and good carbs (veggies and fruit) in it. Carbs, fats, proteins and vitamins you eat every day should be balanced out.


Cosmetic Surgery

This should be your very last resort as it will be painful and cost you more money than it would to just exercise, but it is always an option. Many surgeons will not do this on those individuals that are overweight as they know you will not have good results. However, if you lost a lot of weight and yet that extra sagging arm sin won't go anywhere, this might be a fair choice.


Herbal Supplements

Herbal supplements might be a good idea as long as you get them after a consultation with a good homeopathic doctor, who will tell you which ones will actually work for you. There are many herbal supplements out there that will help you to lose weight on your arms fast. But if you take in herbal supplements and exercise all in one, you will see results even faster.


Regular Stretches

Many people sit behind a desk or a computer for a long period of time. If you would like to use this method, then you will need to stretch each hour. By doing this you will be helping to eliminate the fat from your arms. It will also help your blood to circulate through your veins better.


Stretching can be an effective way to lose arm fat quickly. Stretching helps to increase blood flow to the arms, which helps to reduce fat. Regular stretching also helps to improve flexibility and range of motion, as well as reduce the risk of injury. Additionally, stretching can help to reduce stress and tension, which can lead to improved overall health.

When stretching, it's important to focus on all of the major muscle groups in the arms, including the biceps, triceps, and deltoids. Hold each stretch for 10 to 30 seconds, and repeat for two to three sets. Be sure to breathe deeply and slowly while stretching to maximize the benefits.

It's also important to remember to stretch after each workout. This will help to loosen tight muscles and reduce the risk of injury. Additionally, stretching can help to reduce the risk of developing soreness and fatigue.

Finally, it's important to maintain a healthy diet and exercise regularly in order to maximize the benefits of stretching. A balanced diet that includes lean proteins, fruits, vegetables, and whole grains can help to reduce arm fat. In addition, regular exercise can help to improve muscle tone and strength, as well as reduce overall body fat.



Would you believe it if I told you that dancing for thirty minutes each day will help eliminate fat from your arms? As you are dancing, you are moving your arms around and you do not even realize it. When you are distinctly exercising your arms, you realize it and focus on the pain.



Set out time each day to walk. Yes, we know that walking may not seem useful, but you cannot “spot eliminate” that fat. You will need to work each part of your body in order to get rid of that fat. Cardiovascular exercises, such as walking is the best way to go.



As you are walking, you could take some weights with you so that you could lift them as you are walking. While you are at it, if you would like to tone up your legs, they have leg weights you could strap to your legs as you are walking.


Jumping Jacks

In my opinion, jumping jacks is one of the best ways to go about getting rid of that arm fat. I know, it may sound childish to you, but it really does work. In fact, it will help you out with all of your muscles.


Have Confidence

This tip is universal and it certainly works for losing arm fat too. To lose that arm fat fast and easy first of all you need to really want to lose it. And once you make that decision, be sure you'll get there. And this inner confidence won't let you down. You'll lose that arm fat before you know!



Even if you have to do these with your knees bent like I do, push-ups are a great way to tone your arms with great results. I don’t particularly love doing these, then again who does, but I’ve noticed a big difference. If you aren’t a big fan of them either, start off with small reps and work your way up to doing 30 or more at a time.


Jump Rope

This is another arm exercise like jumping jacks that may sound childish or may be something you haven’t done since you were a child. However, it is a great way to get an overall workout and one that will help you lose arm fat as well.


Medicine Ball

So what is a medicine ball any how? It’s sort of like a heavyweight basketball that will help make your exercise routine more fun! You can find them on Amazon with or without side grips. Use the medicine ball like a cowbell and swing it from the top of your head then down between your legs and back up again. There are many ways you can tone your arms with a medicine ball., check out Youtube for how-to videos.



No you don’t have to have a set of boxing gloves to actually use this exercise technique to lose arm fat. You can go through the motions of boxing just like Laila Ali would in the ring, there’s even a video on Youtube with her showing these moves with boxer Sugar Ray Leonard!



Believe it or not there are many yoga moves that will help tone your arms, have you ever heard of planking! No need to join a yoga class either, there are many beginner DVDs that can show you what to do. Don’t be afraid to give yoga a chance, it will not only help you lose arm fat, but it will also help you relax!

Do you have other great tips on losing arm fat fast? Please share your thoughts with all of us - there can never be too much good advice!

Other Great Healthy Weight Loss Tips:

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Tips on Dieting:
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Tips on Exercise:
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Feedback Junction

Where Thoughts and Opinions Converge

I've tried many of these and I still have "flabby" arms

what supplement?

Thank you =)

'Dancing' beautiful image!!!! :( miss it xxx

I have to Lose fat arm too😁

I need to lose arm fat

Does this work?

i nid more exercise for it

Thanks for showing!

great tips! :)

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