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Home arrow Nutrition arrow Weight Management arrow How to Get Rid of Arm Fat: Go From Flab to Fab

How to Get Rid of Arm Fat: Go From Flab to Fab

Written by Thalia Oosthuizen
Fact checked by Rosmy Barrios, MD
Last update: March 31, 2023
8 min read 1329 Views 0 Comments
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Get lean & toned arms in no time with these 7 tips.

How to get rid of arm fat

Losing arm fat is perhaps one of the most challenging things you will ever do. Plenty of people struggle with the appearance and shape of their flabby arms.

In this case, it is easy to let insecurity get the better of you, but after reading through this article, we think you will find that losing fat on your arms can be done.

How To Get Rid of Arm Fat? Follow These Easy Tips!

  1. Start weight lifting
  2. Do more push-ups
  3. Try arm circles
  4. Lift the opposite arm & leg
  5. Consider adding cardio workouts
  6. Work with your body weight
  7. Make changes in your diet

Why Are My Upper Arms Fat?

Fat, in general, is the result of eating more calories than your body can burn – anywhere over 3500 excess calories – even if they are accrued over a long period. Similarly, if you eat an extra 100 calories in a day, you can gain a full pound of weight.

Once this weight has been gained, the body can store it in several different places. Most people gain weight in the hips, thighs, back, or abdomen (around the stomach area), but fat is also developed in the arms and legs. Fat grows wherever fat cells are, and your body has plenty of them.

Of course, your body also naturally burns calories over time, which is bolstered by physical activity (such as walking, running, or any form of exercise). However, if your diet is high in sugar, your body stops functioning the way it should.

This is because an excess of sugar leads to an excess of the hormone known as insulin. When your insulin levels are too high, your body stops using fat as a source of energy and instead stores it away in the areas mentioned above of your body.

There is an upside to all of this, however. Now that you understand how and why fat is developed, you may also have a clearer idea of what needs to be done to get rid of arm fat.

How Do You Get Rid of Arm Fat Fast? 7 Tips for Toned Arms

Naturally, the best place to start with weight loss is dieting and exercise. Of course, these are both vast topics, and it is tough to know where to start.

Fortunately, with these seven tips for getting rid of arm fat, you should have a comprehensive idea of what steps you need to take and how to structure your exercises for maximum effect.

#1 Weight lifting

Weight lifting is a tried-and-tested weight loss exercise that most people with arm fat immediately refer to. 

It can build muscle mass and give excellent shape to your arms. However, weight lifting also helps you lose fat in your belly and strengthens your core, making this an all-around great exercise to start with.

Naturally, the first thing you will need is an object (or objects) to serve as a weight. It needs to be something you can easily grip and hold onto with one hand. If you have dumbbells, use them. Otherwise, consider using 2-liter or 5-liter water bottles.

You will need to hold the weight out in front of you, then slowly raise it over your head until it is directly above you. It is essential to keep your arms as straight and as close to your ears as possible for the exercise to be effective.

Once the weight is above your head, lower it behind you as much as possible without hurting yourself. Then bring it above your head again, and finally back down in front of you. This entire process should be completed slowly and repeated as many times as possible.

Aim for 10 repetitions to start, then increase incrementally the more comfortable you get. As you repeat the process, you should be able to finesse stubborn arm fat and lose belly fat.

#2 Push-ups

Like weight lifting, push-ups are a fantastic way to develop a strong core and arm muscles. They can also give you a six-pack if you do them regularly enough.

However, push-ups can be challenging to do for newcomers. Fortunately, there are a variety of push-up variations. Get on your knees with your hands on the floor, then lower your body as much as you can before pushing yourself back up.

This push-up position will ease you into the exercise, and after a while, you should feel comfortable enough to attempt regular push-ups in your weight loss routine.

#3 Arm Circles

This is another classic exercise that you should definitely include in your routine. One can do it with or without weights, but we would recommend starting with something lighter, such as a bottle of water in each hand.

It would be best to stand with your feet shoulder-width apart, then raise your arms until they are directly in line with your shoulders. Then, simply rotate your arms simultaneously in a forward direction. After 50 turns forward, complete 50 turns backward as well.

Like all the other exercises, arm circles add tone to your arms and develop muscle mass by affecting your triceps, biceps, shoulder muscles, and back muscles.

#4 Lifting the Opposite Arm and Leg

This exercise option can be pretty challenging, but the benefits include strengthening your arm and leg muscles and enhancing your sense of balance.

The starting position requires you to get down on all fours, with your legs placed directly below your hips and your arms placed directly below your shoulders. Choose either the right or left leg, then choose the opposite arm. Stretch your leg out behind you, then stretch the arm out in front of you.

You should already feel a bit of a burn at this point. If you want to push yourself further, you can flex the muscles in your feet. Slowly lower yourself back to the starting position when done, then repeat the exercise with the opposite leg and arm.

#5 Cardio Workouts

Once you have successfully incorporated each of the previously mentioned exercises, you should consider adding cardio to your exercise routine.

A cardio workout could be as simple as going for a run every morning. The main aim of your cardio workout is not only to lose arm fat but also to ensure that it stays gone.

Set goals for yourself during your cardio workouts. Attempt to run at least a mile a day. The more you do it, the more you will start to see how well it works at getting rid of arm fat.

#6 Work With Your Body Weight

This second-to-last tip is more of a tidbit of general guidance than an exercise routine. You should do your best to complete every exercise we have mentioned thus far while ensuring that you are not unintentionally causing yourself more harm than good. Weight loss is a long journey if you are looking for healthy weight loss, and there is no need to rush it.

You will need to learn how to work with your overall body fat rather than against it. For example, if you feel like doing standard push-ups might be too much to ask of your body, do not force yourself to complete them. Instead, try doing more of the knee push-ups. Similarly, if you cannot handle any more weight when doing arm circles, try doing more arm circles with the lesser weight instead.

All of this is to say that ridding your body of excess fat is a good thing, but not at any cost.

#7 Change Your Diet

This last tip should not surprise someone who has asked themselves: “How do I lose weight?”. The answer to that is: Stop putting on more weight.

Your diet is the main contributor to your body fat. Changing it will require plenty of work and time to get used to. But even if you only manage to complete half of the exercises we have collected here, you will lose weight in no time with a good, healthy diet.

The best way to do this is to understand precisely what your body needs. This can be tough to figure out by yourself, but luckily Beyond Body is a fantastic resource for those looking to change their diet and lose arm fat fast.

How Long Does It Take to Lose Arm Fat?

With at least two regular exercise sessions every week and an improvement of your diet, the chances are that you will see changes in as little as a month and a half.

However, everyone’s body is unique, so the rate at which fat is lost is entirely different for each person. Don’t lose hope and stay motivated. Find a support group if you have no one to talk to about your weight loss journey. Fellow dieters know your struggle best.

Is It Possible to Lose Weight on Your Arms Only?

Losing upper arm fat typically entails losing excess body fat overall. While you can focus your exercises solely on your arms, they will inadvertently benefit the rest of your body.

The exercises we have detailed here greatly benefit your arms and certain other parts of the body to a somewhat lesser extent.

Step up your game and start following a healthy diet: it’s easier to lose excess body weight when you combine exercising with nutritious food.

How Do You Lose Upper Body Fat?

The same exercises we have highlighted here will also contribute to overall lower body fat. 

If you want to hone in on your entire upper body, focus more on weight-lifting and cardio, and make sure that you eat enough protein and fiber. Additionally, cut down on refined carbohydrates, and make sure that you get enough rest every day.

There is also an app called Fitter. Improve your weight loss journey with this perfectly simple app: count all your macros, access thousands of easy-to-make recipes, and work out in the comfort of your own home.

This app has activity, progress, water intake and step trackers, and a personalized weight loss plan. Workouts require no equipment as well!

A Word from MD

Beyond Body is a personalized weight loss experience. The product encompasses a book (both electronic and physical) that offers individualized content, such as meal plans and preferences based on your medical history.

The book also includes several other tips for avoiding weight gain, such as what to do when eating out or drinking alcohol. In total, there are over 1,000 recipes spread across roughly 300 pages.

Beyond Body also offers a digital app that can help users when grocery shopping. When prompted, the app will swap out certain ingredients for others and suggest where one may find these ingredients.

These are only the starter features. Beyond Body offers so much more than that.


It would be best if you had a clear idea of how to approach the daunting prospect of losing weight.

As you can see, all it requires – in broad terms, at least – is a combination of healthy dieting and a few exercises (along with a certain level of dedication). And with the Beyond Body app at your side, losing weight has never been easier.

Written by Thalia Oosthuizen
Thalia has always wanted to be a writer, starting her first local newspaper at the age of 11. She also has enjoyed a passion for health and fitness since a young age, playing many sports through her schooling career, and still enjoys biking, running, and swimming today. She studied English Language at University for 3 years, developing a passion for spelling, grammar, and research. She now has over 10 years of experience writing, proofreading, and editing, and has paired this with her love for health and fitness by writing health content.
The article was fact checked by Rosmy Barrios, MD
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Written by Thalia Oosthuizen
Fact checked by Rosmy Barrios, MD
Last update: March 31, 2023
8 min read 1329 Views 0 Comments

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