How To Lose Arm Fat Fast (Lose Arm Fat Guide)

Arm fat is what forces you to wear long sleeved tops and tees. It makes you lose confidence in your appearance; often leads to body shaming. You will notice that women tend to have more arm jiggle than men. This is because men do more weight-lifting in routine tasks and hence, have more arm muscle than fat.

So for women, losing arm fat is downright unavoidable to look great. But it’s no cakewalk. Belly and arm fats are the most wicked of all fats and can be quite backbreaking to get rid of.

So in this article, I am going to share with you some really easy and effective techniques to lose arm fat. But first, let’s understand the causes behind these jiggles:

How To Lose Arm Fat

What can be the possible reasons behind Arm Fat?

According to Calorie Bee, there are three major reasons behind arm jiggle:

  • »Heredity: If you have ever noticed your parents’, grandparents’, uncles’ and aunts’ body, you could relate well to them. Genetic similarity to your blood relatives is obvious. While some people get their beautiful eyes and tippy nose as a birth gift, you got their flabby arms!
  • »Obesity: Well this one is understood. When there’s extra fat spread all over your body, then why should arms be spared? In fact, people who get rid of their extra weight find it way too difficult to reduce arm and under arm fat.
  • »Absence of Muscle Tone: arm jiggle is often noticed among people with perfect weight and body. That could be simply because they lack muscle tone.

Other than these causes, one more major reason behind arm flab is Age. It is a known fact that your skin loosens with age. Naturally, arms are not spared either.

What are the most effective methods to reduce Arm Fat?

Ideally, there are three basic ways to help you shove off the arm flab:

  • »Reducing Arm Fat through Dietary control

If you are overweight, then there are bleak chances of you having shaped arms. So to lose arm fat, you need to lose fat from everywhere. And for that, a healthy and controlled diet is mandatory.

Say no to all the junk and oily foods. You need to detoxify your body and remove all the unwanted elements. So focus on fruits and leafy greens, legumes, etc. Fill in a lot of protein and low-glycemic carbohydrates for muscle-building. Alternatively, remove all the simple carbs from your diet like carbonated drinks, processed foods, sugar, etc.

  • »Burning all the extra arm jiggle by Exercising

You may not be overweight but still have that arm blubber. After years of grocery shopping, house cleaning and carrying kids, you may have developed muscular and strong arms. But what about the layer of fat settled over it due to lack of exercising.

Just like every machine, human body too, needs regular servicing for wear and tear. Exercising is that lubricant that ensures proper functioning of your organs.

So engage yourself in any kind of physical activity. The list of options is endless- Gym, Yoga, Pilates, Zumba, Kickboxing, Sports….

I am listing below the easiest and highly effective exercises to reduce arm fat.

  • »Getting a Cosmetic Surgery to shape your Arms


Well, this may cost you an arm and a leg, and is awfully painful. But for people who just lost a LOT of weight and still have too much of skin hanging around, cosmetic surgery is the best option.

However, cosmetic treatment may not be the best option for overweight people. This is probably because the results may not be as amazing as in normal weight people.

The Best and Easiest Arm Exercises to get rid of Arm Fat

Dietary control can never yield the same results as exercising to reduce arm fat, if any at all. Eating right leads to a healthy life, but when you wish to focus on a particular body part, nothing beats a good workout regime.

So here are some amazing exercises that can help you stave off arm jiggles in no time. You can practice all these at home with minimal or no equipments at all.

  • »Weightlifting

If you have a pair of dumbbells, well and good! But if not, you will find many heavy things around your household to lift. Just sit upright and grab a 2-3 kg weight with your hands, for starters. Now hold the weight with one hand and lift it over your head. Keep your arm straight and then bend your elbow to take the weight behind your head. Try to reach as low as you can, count to 5 and come back to original position. Now repeat this with the other arm.

You need to perform minimum of 3 sets of 20 reps each, meaning you will move the weight 60 times over your head.

  • »Counter Push Ups

You can do these with your dining table or kitchen slab. Face the counter and hold the edge of it with your hands firmly. Step your feet away from the counter, so you are on your tippy toes. Now bend your elbows and bring your face close to the counter. Then straighten your arms back. This is one rep.

Do 2 sets of 30 reps for starters and go on increasing the limit gradually. The idea is to stay focused and balanced. Counter pushups are amazing at toning both arms and abdomen.

  • »Chair Dips

This can be performed both at home and office. Choose a bed or a chair which is about 2 feet higher the floor. Now sit on the furniture and take hold of the edge of it with your hands. Your arms should be shoulder-width apart. Move your feet 3-4 steps away from the furniture while keeping your upper body straight. Now move your torso ahead and bend your knees to touch the floor. Slowly come back to normal position.

For starters, perform 3 sets of 20 reps. Chair dips are highly effective for arms and back strength.

  • »Regular Push Ups

These are undoubtedly the most common ones to shape and strengthen arms, core and thighs. Lie on the ground with your face towards the floor. Now curl your toes in and place the palms on the mat, elbows bent. Begin to rise off the mat by straightening your elbows. This is one rep.

Perform 1 set of 20 reps in the beginning. Go on increasing the sets as you learn to balance.

  • »Scissors

This is the peppy one. The moves are just like the name suggests- scissors. Stand straight and move your feet shoulder-width apart. Lift your arms on the sides so they come at the level of your shoulders. Now cross your arms in front of you so that your one hand overlaps the other. While doing so, cross the right leg over the left. This resembles a closed scissor. Do the same with left arms and legs overlapping the right ones.

This is one rep. do 3 sets of 30 reps.

  • »Arm Circles

All you need is two filled water bottles of 600 ml to 1 liter. Hold one in each hand. Stand straight with your legs shoulder wide. Lift your arms straight up to shoulder level. Now begin to move your arms in small circles in forward direction. You will feel pain in your biceps and triceps.

Do 2 sets of 50 reps each, as slow as possible. Arm circles help you a lot in getting rid of arm and underarm flab.

  • »Single Arm Lateral Raise

This is an extremely powerful arm toning exercise that also strengthens your core. Begin in a pushup position with your arms straight and palms places directly under your shoulders. Now, raise your torso till your left arm is straight. Then raise your right arm on the side, parallel to the floor. Hold this position for a few seconds place your right hand back on the floor.

This is one rep. Repeat by switching the weight on left arm. Perform 10 reps for starters.

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The Basic Rules to follow while trying to lose Arm Fat

Apart from the methods, there are also a number of rules that will help you reach your goal faster. Here goes:

  • »Have something to drink immediately after your arm workout. Liquids take lesser time to digest. So the nutrients that aid in muscle-toning are supplied quickly to your arms.
  • »Focus on Carbs and Proteins. These are the two most potent nutrients that accelerate the process of muscle-building. That too, plan it in a manner that you eat less of carbs on the days you aren’t working out.
  • »Target all 5 muscles of your arm. There is much more to your arms than just biceps and triceps.
  • »Never perform the same arm workout for more than 2 weeks. Human body is a highly adaptable machine. Eventually, the exercises you have been doing begin t lose their effect.
  • »Try superset workout for arm toning. Once your arm muscles gain a good amount of strength, these superset exercises will provide the next-level intensity to your muscles.

There is a thin line between losing arm fat and making your arms muscular. For men, muscular arms are almost compulsory, but not all women endeavor to have a body-builder physique. So make sure you choose your methods wisely.